Recipe of the week

Smoothie Saturday.

Here’s two healthy smoothies for you guys to try. From the editors of Prevention

Banana Ginger Smoothie
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy drink.

1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger

COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.

NUTRITION (per serving) 157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein

Green Tea, Blueberry, and Banana
Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.

3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk

1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve

NUTRITION (per serving) 269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein.


Healthy Fruit Pizza


Found this today – great yummylicious and healthy dessert to try this summer or anytime of the year.

Get the recipe from:
The Yummy Life

Posted July 9th 2014


Healthy yummy 2 min chocolate mug cake (gluten free)


A healthy treat for all you hard-working chocolate lovers.

What you will need:
1/2 cup of almond meal
3 tbs of cocoa powder
2 tbs of honey, brown sugar or truvia blend
1 tsp of vanilla extract
2 tbs almond milk
2 tbs coconut oil
1/2 tsp baking powder
1 egg
a few dashes of salt
5 dashes of cinnamon.
Mix all of the ingredients together in a microwave safe mug.
Microwave for 2 minutes.
Top with some fresh berries or low fat whip cream and enjoy!

Posted 5.04.14

Trini Chow Chow Recipe. from

.. it’s all about chow chow and ham this Christmas morning.

You’ll Need…

I cup carrot
1 cup cauliflower
1 cup green beans / bodi
2 cups sweet peppers (bell and green)
1 cup onion
1 cup zucchini * (The zucchini is not traditional to this recipe, but as I opened the fridge this morning… it started screaming “me! me! me!” so in the pot it went.)
6 pimento peppers (aka seasoning peppers)
15 cloves
6 tablespoons sugar
2 tablespoons saffran
3 1/2 cups vinegar
3 tablespoon mustard
2 tablespoon cornstarch
2 tablespoon grated ginger

The first step is to dice the vegetables into tiny pieces and soak them overnight in a simple brine. Please try to cut all the vegetables the same size.

Then place all the chopped vegetables in a large bowl, add the salt (about 1 heaping tablespoon) and cover with water. Be sure to mix well so the salt dissolves and store overnight.

The next day it’s time to put this chow chow recipe together. In a large pot, place the vinegar, turmeric, sugar, mustard, ginger, cloves and corn starch, whisk as you bring to a boil. Turn down the heat and allow to simmer for about 10 minutes. Do remember to keep whisking.

Now strain this liquid to remove the cloves and any lumps and return back to the pot on medium heat. Drain the vegetables and add to the pot.

Give everything a good stir and bring to a boil. Then reduce to a rolling boil/simmer and cook for 10-15 minutes of until it thickens up like a relish.

Do remember to stir every few minutes so everything gets incorporated well with each other for that perfectly blended chow chow. It will thicken up further as it cools, so try to keep that in mind. Store in clean glass bottles in the fridge or preserve – store in sterilize glass containers while hot.

Posted 13/12/13


Bajan Conkies


Conkies Recipe

Conkies are a favorite with every Barbadian family and are made traditionally in November to celebrate Independence. They are quite heavy so you won’t need more than one per person.

You will need:

» Sharp knife
» Grater
» Large mixing bowl
» Steamer
» Fresh green Banana leaves
» 2 cups of corn flour
» ½ cup plain flour
» 6oz of margarine or lard
» 1 egg
» 1 cup of whole milk
» I tsp salt
» 1lb brown sugar
» 4oz raisins
» 1 tsp of spice
» Nutmeg
» 1 tsp of almond essence
» ¼ Pumpkin
» Sweet potato
» Coconut


1. Take your fresh green banana leaves and strip the leaves from the stalk with a sharp knife, then you need to singe the leaves over a naked flame just long enough to make them pliable.

2. Now tear your leaves into squares big enough to wrap your conkie mixture into.

3. Next you will need to grate your pumpkin, coconut and sweet potato into a large mixing bowl.

4. Next add your raisins, sugar, salt, spice, almond essence, nutmeg, corn flour and plain flour and mix it all together.

5. Beat your egg and add that to the mixing bowl.

6. Now you can add your milk and margarine or lard, the mixture should now be stiff to mix.

7. Now place a few dollops of mixture on each banana leaf and fold the leaf around the mixture.

8. Now place your conkies on the steamer and cook until firm.


Posted 22/11/13


The Best Tuna Casserole (from

1 (12 ounce) package egg noodles

1/4 cup chopped onion

2 cups shredded Cheddar cheese

1 cup frozen green peas

2 (6 ounce) cans tuna, drained

2 (10.75 ounce) cans condensed cream of mushroom soup

1/2 (4.5 ounce) can sliced mushrooms

1 cup crushed potato chips


  1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain.
  2. Preheat oven to 425 degrees F (220 degrees C).
  3. In a large bowl, thoroughly mix noodles, onion, 1 cup cheese, peas, tuna, soup and mushrooms. Transfer to a 9×13 inch baking dish, and top with potato chip crumbs and remaining 1 cup cheese.
  4. Bake for 15 to 20 minutes in the preheated oven, or until cheese is bubbly.

Posted 11/10/2013


Crock pot meals

As part of our Get It Together Sista month we are sharing things to help make life a little easier for us all. For all who have a slow cooker / crock pot, this next link is wonderful. If you read through the comments there is a shopping list posted with everything you will need. The post tells how to package each meal separately in freezer bags then put them in the pot for 6-8hrs (plan ahead, of course) and Voila!! Dinner!!

Posted 13.09.13


recipe image

Yummy honey chicken kabobs (

  • 1/4 cup vegetable oil
  • 1/3 cup honey
  • 1/3 cup soy sauce
  • 1/4 teaspoon ground black pepper
  • 8 skinless, boneless chicken breast halves – cut into 1 inch cubes
  • 2 cloves garlic
  • 5 small onions, cut into 2 inch pieces
  • 2 red bell peppers, cut into 2 inch pieces
  • skewers


  1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before adding chicken, reserve a small amount of marinade to brush onto kabobs while cooking. Place the chicken, garlic, onions and peppers in the bowl, and marinate in the refrigerator at least 2 hours (the longer the better).
  2. Preheat the grill for high heat.
  3. Drain marinade from the chicken and vegetables, and discard marinade. Thread chicken and vegetables alternately onto the skewers.
  4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to 15 minutes, until chicken juices run clear. Turn and brush with reserved marinade frequently.

Posted 9.08.13



Jamaican Festivals (yum yum) from


1 1/2 cups flour

3 tablespoons cornmeal

1/2 cup water

1/2 teaspoon salt

3 tablespoons sugar

1 teaspoon baking powder

1 teaspoon vanilla

* About 3 cups of veg oil for frying.


  1. In a large bowl sift in the flour and baking powder, then add the cornmeal, sugar and salt. Give that a quick whisk to mix the ingredients, before we start adding water.
  2. Pour in the vanilla and start adding the water a little at a time as you whisk everything around. As it stars to take the shape of dough, you will need to get your hands in there and start kneading. If you find that the 1/2 cup of water was not enough, do drizzle in some more. The idea is to work it for 5-7 minutes, until you have a well formed dough ball that’s firm dough and slightly sticky. Cover with plastic wrap or a tea towel and allow the dough to rest for about 1/2 hr.
  3. After it’s rested, dust your work surface with four and divide the dough ball into 8 equal (as best you can) parts. Then using your hands form each piece into a cigar shape. Try to make them about 6-8 inches long and not overly thick. They will increase in size as they fry.
  4. It’s now time to fry these until they are golden brown and get ready to enjoy some of the best fried dumplings you’ve ever had. Heat the vegetable oil on med, then gently add the shaped festivals dough into the pan. Allow to cook for about 2-3 minutes before you flip them over. In total you’ll probably need between 5-6 minutes for each to be fully cooked and take on that lovely golden color we’re looking for. Have paper towels ready to drain off the excess oil after they’re cooked.

Posted 12.07.2013


Tony’s Summer Pasta (from


1 (16 ounce) package linguini pasta

6 roma (plum) tomatoes, chopped

1 pound shredded mozzarella cheese

1/3 cup chopped fresh basil

6 cloves garlic, minced

1/2 cup olive oil

1/2 teaspoon garlic salt

ground black pepper to taste


  1. Combine tomatoes, cheese, basil, garlic, olive oil, garlic salt, and black pepper in medium bowl.  Set aside.
  2. Meanwhile, cook pasta according to package directions.
  3. Drain pasta, and transfer to a serving bowl.  Toss with tomato mixture.  Serve.

Posted 28.06.13



Best No-Bake Cheesecake (from


1 1/2 cups graham cracker crumbs

  1/3 cup packed brown sugar

1/2 teaspoon ground cinnamon                                                                        

1/3 cup butter, melted

2 (8 ounce) packages cream cheese

2 teaspoon lemon juice

1 pint heavy whipping cream

1/3 cup white sugar

1 (21 ounce) can cherry pie filling


  • In a small bowl, stir together the graham cracker crumbs, brown sugar and cinnamon. Add melted butter and mix well. Press into the bottom of an 8 or 10 inch springform pan. Chill until firm.
  • In a medium bowl, beat together the cream cheese and  lemon juice until soft. Add whipping cream and beat with an electric mixer until batter becomes thick. Add the sugar and continue to beat until stiff. Pour into chilled crust, and top with pie filling. Chill several hours or overnight. Just before serving, remove the sides of the springform pan.

Posted 31.05.13


Easy Mango Sorbet Ice-cream (from


Click here to see how to prepare this delicious treat.


  • 2 fresh ripe mangos
  • 1 cup of white sugar
  • 3 Tbsp. coconut milk
  • 1 tsp. lemon juice
  • about 1 cup of whipping cream


1. Slice and scoop out all the mango fruit into a blender.
2. Add the sugar and blitz for 1 minute, or until the sugar has dissolved and you have a puree.
3. Add the coconut milk and the lemon juice and briefly blitz to combine.
4. Remove the puree from the blender, set it aside, and scrape down the sides of the blender with a spatula to remove as much as possible.
5. Pour the whipping cream into the blender, and blitz until it becomes stiff, rather than runny.
6. Add back in the mango puree and blitz for 5-10 seconds, or until you get a good mango-cream consistency.
7. Pour into a large container, place it in the freezer for at least 6 hours. Then scoop and serve.

Posted 24.05.13


Caribbean Coconut Mango Cookies (from



1 cup butter (soft)
2/3 cup super fine sugar
2 1/4 cups all-purpose flour
pinch salt
1 egg yolk
1/2 cup dry shredded coconut (unsweetened)
1/2 cup dried mango
2 tablespoon vanilla extract


  1. Preheat your oven to 375 F and line your cookie sheet with parchment paper as we get the dough ready.
  2. Cream the butter and sugar in a large bowl. Whisk until you have a smooth consistency and the butter mixture goes pale. Then beat in the egg yolk and vanilla extract.
  3. Sift in the flour into the bowl and add the pinch of salt. Add in the chopped mango (I used dehydrated mango which I chopped into pieces) as well as the shredded coconut into the bowl and give this a good mix until everything is combined thoroughly. It will be a stiff dough and somewhat crumbly.
  4. Scoop out tablespoon heaps and place (press down gently) on the lined cookie sheet and bake for about 12-15 minutes or until you get some golden brown happening. Your home will have a wonderful scent and you will be tempted to dive in. Hold your horses.. let then cool for about 10 minutes on the cookie sheet then transfer onto a cooling rack. The texture will be a bit crumbly, so it’s important that they cool well.
  5. There you go… a simple yet outstanding way to enjoy coconut and mango in cookies. You can certainly freeze this dough if you want to make it in advance and thaw, then bake when you’re ready. Makes about 30 cookies.. depends on how big you make them.

Posted 17.05.2013


Apple Mango Chicken Salad (from



1/2 cup cubed mango (get a mango that’s about 90% ripe, so it’s firm and will be easy to dice)
3 cups shredded chicken (cooked)
3/4 cup mayo
1/2 cup diced celery
1/4 cup diced red onion
3/4 teaspoon prepared mustard
pinch salt
pinch black pepper
1/2 cup diced apple
1 teaspoon lemon juice
pinch curry powder


  1. Wash, peel and dice the mango.. you’ll need about 1/2 of a large mango. No need to peel the apple as the skin will give it some extra texture, but do pour the lemon juice over the diced apple to prevent it from going discoloured. Dice the celery and onion a bit smaller than the apple and mango
  2. All you have to do now is basically assemble. With the chicken in a deep bowl (shredded), place the other ingredients and give it a good mix.
  3. There’s enough here to make about 5-8 sandwiches (depending on how generous you are) and I would recommend chilling it in the fridge for about 30 minutes before using. It can keep for about 2 days in the fridge, but you may notice that some liquid may form in the container. Just give it a good stir and you’re good to go. If you’re daring be sure to add some pepper sauce or some finely chopped scotch bonnet pepper for that extra kick!

Posted 11.05.2013


Crispy Golden Cassava Fries (from



  •  2 lbs cassava

  • pinch of sea salt

  • 3 cups vegetable oil for frying


  1. Using a sharp pairing knife or potato peeler, peel the tough exterior off the cassava. Then cut down the middle (length wise) to reveal a sort of core (fibrous) line down the center. Remove that and discard. Now cut as you would normally cut potatoes for fries. Try to keep it a bit thick.
  2. Give the cut cassava a quick wash and set aside. Now bring a pot with water to a boil, then place the cassava pieces so they boil for about 10 minutes. After-which you need to drain them and place on paper towels to dry off all the moisture.
  3. Heat your vegetable oil on a medium/high heat, then gently (make sure they are completely dry) add the now pre-cooked cassava pieces. It should not take more that a few minutes to go a lovely golden brown. Do in batches so you don’t crowd the pan and remember to have some paper towels on hand to drain them after they’ve been fried. Sprinkle with the sea salt as they come out of the hot oil. Serve warm!

Posted 03.05.2013


Herby Roasted Potato Wedges (from

Roasted Herb Wedges

Original recipe makes 4 servings

  • 5 large potatoes, peeled and cut into wedges
  • 1/4 cup vegetable oil
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon chopped fresh oregano
  • 1 teaspoon salt
  • 1 teaspoon black pepper


  1. Preheat oven to 450 degrees F (230 degrees C).
  2. In a large bowl, toss potato wedges with oil. Arrange in a single layer in a roasting pan.
  3. Bake in preheated oven for 50 minutes. Sprinkle with parsley, thyme, oregano, salt and pepper. Bake for 10 minutes, or until golden brown.

Posted 26.04.13


Pasta with Fresh Tomato Sauce (from

pasta picture


 Original recipe makes 8 servings

  • 1 (16 ounce) package dry penne pasta
  • 8 roma (plum) tomatoes, diced
  • 1/2 cup Italian dressing
  • 1/4 cup finely chopped fresh basil
  • 1/4 cup diced red onion
  • 1/4 cup grated Parmesan cheese


  1. Bring a large pot of lightly salted water to a boil. Place the penne pasta in the pot, cook 10 minutes, until al dente, and drain.
  2. In a large bowl, toss the cooked pasta with the tomatoes, Italian dressing, basil, red onion, and Parmesan cheese.

Posted 19.04.13


Broccoli with garlic butter and cashews (from



Original recipe makes 6 servings
  • 1 1/2 pounds fresh broccoli, cut into bite size pieces
  • 1/3 cup butter
  • 1 tablespoon brown sugar
  • 3 tablespoons soy sauce
  • 2 teaspoons white vinegar
  • 1/4 teaspoon ground black pepper
  • 2 cloves garlic, minced
  • 1/3 cup chopped salted cashews


  1. Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter.
  2. While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately.

Posted 12.04.13


Amazing Chicken (from

breaded chicken


  • 4 skinless, boneless chicken breast halves
  • salt and pepper to taste
  • 1/2 cup mayonnaise
  • 2 cups Italian seasoned bread crumbs


  1. Preheat the oven to 425 degrees F (220 degrees C). Grease a shallow baking dish.
  2. Season chicken breasts. Coat chicken on all sides with mayonnaise, and roll in bread crumbs until coated. Place coated breasts into the prepared pan.
  3. Bake uncovered for 30 minutes in the preheated oven, or until chicken is no longer pink in the middle and the juices run clear.

Makes 4 servings, ready in 40 minutes.

Posted 05.04.13


Baked Salmon (From

baked salmon

Click here to see how to make this recipe


  • 6 tablespoons light olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon lemon juice
  • 1 tablespoon fresh parsley, chopped
  • 2 (6 ounce) fillets salmon


  1. In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
  2. Preheat oven to 375  degrees F (190 degrees C).
  3. Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

Posted 29.03.13


Broiled Tilapia Parmesan (From


Click here to see how to make this recipe


  • 1/2 cup Parmesan cheese
  • 1/4 cup butter, softened
  • 3 tablespoons mayonnaise
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon celery salt
  • 2 pounds tilapia fillets


  1. Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
  2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
  3. Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Posted 22.03.13

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