Colombian Cooking Without Vegetable Oil

Ingredients

• 2.5 lb (1.1 kg) beef flank steak
• 3 tbsp butter or lard
• 2 yellow onions, sliced
• 4 ripe tomatoes, chopped
• 6 cloves garlic, minced
• 2 scallions, chopped
• 1 tsp ground cumin
• 2 bay leaves
• 4 cups (1 liter) beef stock
• Salt and black pepper, to taste

Method

1. Season the beef generously with salt, pepper, and cumin, then let it rest at room temperature for 20 minutes.
2. Melt the butter or lard in a heavy pot over medium high heat and sear the beef on both sides until deeply browned, about 8 minutes total. Remove and set aside.
3. In the same pot, cook the onions until soft and golden, about 8 minutes, scraping up the browned bits from the bottom.
4. Stir in the garlic, tomatoes, scallions, and bay leaves, and cook until the tomatoes break down into a thick sauce, roughly 10 minutes.
5. Return the beef to the pot, pour in the stock, and bring to a gentle simmer. Cover and cook on low heat for 2 to 2.5 hours, turning once or twice, until the meat shreds easily.
6. Lift the beef out, slice against the grain, and return the slices to the sauce to soak up flavor for a final 10 minutes before serving.

Ingredients

• 4 whole trout fillets, skin on
• 4 tbsp butter
• 6 cloves garlic, thinly sliced
• 2 limes, one juiced, one in wedges
• 3 tbsp all purpose flour
• 1/4 cup chopped cilantro
• 2 scallions, thinly sliced
• Salt and black pepper, to taste
• Pinch of ground cumin
• Coarse sea salt, for finishing

Method

1. Pat the trout fillets completely dry, then season both sides with salt, pepper, and a pinch of cumin.
2. Dust the skin side lightly with flour, shaking off the excess, so it crisps evenly in the pan.
3. Melt half the butter in a wide skillet over medium high heat until it foams, then lay the fillets skin side down.
4. Cook undisturbed for 4 to 5 minutes until the skin is deeply golden, then flip carefully and cook 2 more minutes.
5. Lift the fish onto a warm plate, add the remaining butter and garlic to the pan, and cook until fragrant, about 1 minute.
6. Stir in the lime juice and scallions, spoon the garlic butter over the trout, and finish with cilantro, coarse salt, and lime wedges.

Ingredients

• 4 large green plantains
• Lard or coconut oil, for frying
• 2 tbsp butter
• 2 ripe tomatoes, finely chopped
• 1 white onion, finely chopped
• 2 scallions, chopped
• 3 cloves garlic, minced
• 1/2 tsp ground cumin
• Salt, to taste
• Fresh cilantro, chopped, for serving

Method

1. Peel the plantains and cut them into thick rounds, about 2 inches long.
2. Heat about an inch of lard or coconut oil in a heavy pan over medium heat and fry the rounds 3 to 4 minutes per side, until pale gold. Drain on a rack.
3. While the plantains cool slightly, melt the butter in a small pan and cook the onion until soft, about 5 minutes.
4. Add the garlic, tomatoes, cumin, and a pinch of salt, and simmer until thickened, about 10 minutes. Stir in the scallions at the end.
5. Once cool enough to handle, flatten each round with the bottom of a jar until about a quarter inch thick.
6. Return the flattened plantains to the hot fat and fry a second time, 2 to 3 minutes per side, until deeply golden and crisp.
7. Drain briefly, season with salt, and serve hot topped with warm hogao and a scattering of cilantro.

Ingredients

• 2 lb (900 g) bone-in chicken thighs
• 2 lb (900 g) mixed potatoes, peeled
• 3 ears corn, cut into thirds
• 1 white onion, quartered
• 4 cloves garlic
• 2 scallions, whole
• 1/4 cup dried guascas herb
• 8 cups (2 liters) water or light stock
• 1 tbsp butter
• Heavy cream, capers, and diced avocado, for serving

Method

1. Place the chicken, onion, garlic, and scallions in a large pot with the water or stock, and bring to a gentle boil.
2. Skim any foam from the surface, then reduce to a simmer and cook for 30 minutes, until the chicken is tender.
3. Lift out the chicken to cool slightly, then strain the broth and return it to the pot.
4. Add the corn and one type of potato, which will break down and thicken the broth, and simmer for 20 minutes.
5. Add the remaining potatoes and the guascas, and cook another 20 minutes, stirring occasionally so the broth turns creamy.
6. Shred the chicken off the bone and return the meat to the pot with the butter, stirring until glossy.
7. Season with salt and ladle into bowls, serving with cream, capers, and avocado at the table.

Ingredients

• 2 cups (240 g) tapioca starch
• 1 cup (140 g) white cornmeal (masarepa)
• 2 cups (200 g) grated farmer's cheese
• 4 tbsp butter, softened
• 2 large eggs
• 1 tsp baking powder
• 1/2 tsp salt
• 1/4 cup whole milk, as needed
• 1 tbsp sugar
• Extra butter, for brushing

Method

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a large bowl, whisk together the tapioca starch, cornmeal, baking powder, salt, and sugar.
3. Rub the softened butter into the dry mixture until it resembles coarse crumbs, then stir in the grated cheese.
4. Add the eggs and mix until a soft, slightly sticky dough forms, adding splashes of milk only if it feels too dry.
5. Roll the dough into small balls, about the size of a golf ball, and arrange them on the baking sheet with space between each.
6. Bake for 18 to 20 minutes, until the tops are golden and cracked. Brush warm rolls with a little extra butter before serving.

Ingredients

• 1 cup (225 g) butter, softened, plus extra for the pan
• 1 1/2 cups (300 g) sugar
• 5 large eggs
• 2 cups (250 g) all purpose flour
• 2 tsp baking powder
• 1/2 cup whole milk
• 1 tsp vanilla extract
• 1 cup (240 ml) heavy cream
• 1/2 cup (120 ml) sweetened condensed milk
• 2 cups fresh strawberries, halved

Method

1. Preheat the oven to 350°F (180°C) and butter a 9 inch round cake pan.
2. Cream the butter and sugar together until pale and fluffy, about 4 minutes, then beat in the eggs one at a time.
3. Sift the flour and baking powder over the batter and fold in gently, alternating with the milk and vanilla, until just combined.
4. Pour the batter into the prepared pan and bake for 35 to 40 minutes, until a skewer comes out clean. Let cool for 15 minutes.
5. Whisk the heavy cream and condensed milk together to make the soaking mixture.
6. Poke the cooled cake all over with a skewer and slowly pour the cream mixture over the top, letting it soak in.
7. Chill for at least 30 minutes, then top with fresh strawberries just before slicing and serving.