Brandy Poached Guavas


This decadent is simple, quick and easy and a perfect way to eat through your guavas this guava season.

Makes 3 servings


1 cup brandy

2 1/2 tablespoons honey (or maple syrup)

6 cloves

8 cardamom pods, cracked

1 cinnamon stick

3 ripe but firm guavas

mint leaves

avocado mint ice cream (optional)

Grated coconut and chocolate (to top the ice cream)


  1. Add the brandy, honey, spices and guavas to a small, heavy bottom sauce pan set over low heat.
  2. Simmer for 30 to 40 minutes until the guavas become taut and a bit sticky.
  3. Remove the guavas and set aside.
  4. Reduce the syrup on medium-high, watching it carefully to prevent it from boiling over. When it reduces in amount and becomes thicker and more syrupy, lower the heat and add the guavas back in.
  5. When the guavas are reheated, turn the heat off and remove them from the pan again.
  6. Slice them in half and plate them up with some of the syrup and the avocado mint ice cream (with coconut and chocolate toppings).
  7. Pour the rest of the hot syrup over top and garnish with mint leaves.

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Light Jamaican Ramen Bowl


The ramen recipe is light but still so tasty!

Makes 2


2 1/2 cups stock (chicken or vegetable)

2 stalks escallion

2 bulbs ginger, smashed

2 beef or vegetable meatballs (store-bought)

2 tablespoons really good soy sauce + 2 tablespoons mushroom soy sauce

1 tablespoon fish sauce

1/2 teaspoon scotch bonnet pepper + 1/2 teaspoon chili pepper, minced

Salt and pepper, to taste

2 parcels (about 1 cup each) of egg noodles, cooked

1/4 cup mushrooms, sliced

1 corn, kernels cut off

4 baby okras

1 carrot, shaved thinly

1 cup callaloo leaves

2 egg halves (soft boiled)

1 handful bean sprouts

1 stalk escallion, sliced


  1. In a medium sauce pan, add the stock, ginger and escallion stalks. Simmer on medium heat until you can smell the ginger (about 10 minutes). Add the vegetable or beef balls and simmer for another 20 minutes.
  2. Lower the heat and add the soy sauce (both kinds), fish sauce and peppers. Stir and season with salt and pepper, as needed. Keep hot on very low heat.
  3. Add the cooked noodles to a bowl and pour the hot broth over top.
  4. Working quickly, organize the vegetables, beef/vegetable balls and egg over the noodles.
  5. Pour more broth on, if needed, being careful of where you pour it.
  6. Garnish with the escallion and sesame seeds.

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Guinep Smoothie

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This is a delicious, naturally sweet smoothie made from Jamaican guineps.

Makes 3


The juice

2-4 cups hot water (just enough to cover the guineps)

As many guineps as you can get (about 1 pound, or more)

The smoothie

2 cups guinep juice

1/2 cup almond or cow’s milk

2 ripe bananas

2 teaspoons nutmeg, grated, plus more for garnish

1 1/2 teaspoons vanilla

ice cubes, as needed


  1. Boil the water.
  2. In the mean time, remove the skins from the guineps and place them into a large bowl.
  3. Pour the water over the guineps and allow it to cool to touch. Start rubbing the flesh off the seeds while the water is still warm; rub off as much as you can.
  4. Strain the juice well and reserve 2 cups for the smoothie.
  5. In a blender, add the guinep juice, milk, bananas, nutmeg and vanilla and blend on high until smooth.
  6. Add the ice cubes and blend to crush.
  7. Grate more nutmeg over the top, serve cold and enjoy!

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Kale Power Salad with Spicy Chickpeas

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A great lunch or dinner salad that’ll full you and keep you full. Plus, it’s loaded with all the goodness you need!

Makes about 3 servings


7 cups kale

Orange Ginger Vinaigrette

2 tablespoons soy sauce

1/2 small tomato

1 tablespoon balsamic vinegar

1 orange, juiced

1 tablespoon honey

1 garlic clove

1 tablespoon grated ginger

3 tablespoons extra virgin olive oil

salt and pepper, to taste

Salad Components

1 cup chickpeas, cooked

1 tablespoon olive oil

1/2 teaspoon cumin seeds, ground or just use store-bought ground

1/2 teaspoon coriander seeds, ground or just use store-bought ground

1/2 teaspoon paprika

1 teaspoon cayenne pepper

1/4 teaspoon salt

a pinch of black pepper

1 medium carrot

1 beet, roasted

1/2 small red onion

1 1/2 teaspoon sunflower seeds

2  tablespoons shaved or grated Parmesan cheese



  1. Wash and dry the kale.
  2. Add all the vinaigrette ingredients to a blender, except the oil and blend until smooth on high. Lower the speed and remove the small opening at the top of the blender (not the entire cover), start streaming in the oil at a steady pace while the mixture continues to blend. Blend until the vinaigrette is thicker and no oil sits on top of the liquid. Season with salt and pepper.
  3. Add the dressing to a jar or container (store in the refrigerator).
  4. Pour about three table spoons of the vinaigrette over the kale and start gently scrunching the kale to work in the vinaigrette. This should take only 3 minutes or so and the kale will look bright green but not bruised. Set aside.
  5. Pour the 1 tablespoon oil to a pan over medium-high heat and add the spices, once you can smell them cooking, add the chickpeas, season with salt and pepper and stir to coat them in the spices. Cook over high until the chickpeas are crisp and crusted. Allow to cool.
  6. Slice the carrot, beet and onion thinly using a sharp knife or mandolin.
  7. Mount some kale on each plate and arrange the sliced carrots, beet, onion, chickpeas, sunflower seeds and cheese on top.
  8. Pour over the vinaigrette and serve immediately or store in the refrigerator until service time and reserve the vinaigrette on the side.
  9. Enjoy!

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Flatbread Trio

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These super easy flatbreads are great snacks or after dinner treats!

Makes 3 flatbreads, 1 of each type, about 4 slices each.


3 rosemary flatbreads (see below)

For the Blue Cheese, Guava and Pear

2 1/2 tablespoons blue cheese (any kind)

2 ripe gauvas

1 ripe pear

1 1/2 tablespoons organic honey

mint leaves (optional)

For the Almond Butter and Banana 

1/4 cup almond butter

1 1/2 -2 bananas

grated or shaved dark chocolate (optional)

For the Grilled Mushrooms in Soy Sauce

1 tablespoon coconut or olive oil or organic butter

5 ounces (4 cups) whole shiitake mushrooms

pinch of salt

pinch of pepper

2 tablespoons soy sauce

sliced escallion (green onions)


For the Blue Cheese, Guava and Pear

  1. Oil a grill pan and heat over high heat.
  2. Slice the guavas into half moon shapes and grill just to achieve some grill marks. Remove from the pan immediately.
  3. Slice the pear.
  4. Smear the blue cheese over the flatbread.
  5. Top the flatbread with the grilled guava and pear.
  6. Pop it into a toaster oven or oven just till the cheese melts and the flatbread is warm.
  7. Drizzle honey on top and garnish with mint leaves, if desired.
  8. Slice and serve immediately.

For the Almond Butter and Banana 

  1. Smear the almond butter over the flatbread.
  2. Warm in the toaster oven, just until the almond butter is melty.
  3. Slice the bananas and add to the flatbread.
  4. Add chocolate, if desired.
  5. Slice and serve immediately.

For the Grilled Mushrooms in Soy Sauce

  1. In a grill pan, add the oil or butter. Heat over high heat.
  2. Add the mushrooms, season with salt and pepper and cook for a total of 4 minutes or until the mushrooms are soft.
  3. Shut off the heat and pour the soy sauce directly over the mushrooms. The pan will sputter a bit so be careful.
  4. Remove from the pan immediately.
  5. Add the mushrooms on top of the flatbread and garnish with the escallion (green onions).
  6. Slice and serve immediately.


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Rosemary Flatbread

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This is a great substitute for traditional pizza crust!

Makes 3-4


1/4 cup whole wheat flour

1/2 teaspoon sea salt

1/2 tablespoon white cane sugar

1 1/8 teaspoons instant yeast

1/2 tablespoon extra virgin olive oil plus extra

1/2 cup lukewarm water (at 110°F)

1 cup all-purpose flour

1/4 cup rosemary (about 2 sprigs)


  1. In a bowl, mix the whole wheat flour, salt, sugar, yeast, oil and water together. Do not put the yeast next to the salt (I put it next to the sugar since yeast eats sugar, then I add my liquids).
  2. The mixture should be like a batter that is not too thick. Add the all-purpose flour in two additions, mixing after each.
  3. The dough will come together as a wet, very sticky mass.
  4. Remove the spoon and start kneading with your hand for 10 minutes or using a stand mixer with the dough hook attached, knead for 8 minutes. When kneading with your hands, pull at the dough and stretch it away from you then back onto itself. Repeat this until when pulled, the dough stretches like melted mozzarella cheese (not stringy, not with a long stretch).
  5. Ball the dough up, remove it from the bowl and transfer to a lightly floured surface. Add about 1 tablespoon extra virgin olive oil to the same bowl and wipe it all around with your hand.
  6. Put the dough back into the bowl and roll it in the oil.
  7. Cover the dough and let it rise for 1 hour in a warm spot in the kitchen; beside the stove is a great option.
  8. The dough should rise to double its size. Punch it down and remove it from the bowl onto the same lightly floured surface.
  9. Flatten the dough with your hand and add most of the rosemary to the surface.
  10. Fold the dough unto itself and divide it into three to four balls. Let the balls rest, covered for 10 minutes. You will notice that they puff up a bit.
  11. Preheat a heavy bottom pan over medium-high heat. Brush it with a little oil.
  12. Using a rolling pin, dusted with flour, roll the balls of dough out to about 1/8 inch thick rounds (not perfect circles). Add rosemary to the top.
  13. Place the flatbreads into the hot pan and cook for 3 minutes on the first side, flip it over and brush some oil on top.
  14. Cook on the opposite side for 2 minutes and remove from the pan. Brush with a bit of oil immediately. Both sides should be evenly golden brown and crisp.
  15. Serve and eat immediately or dress it up with pizza toppings for a light and healthy pizza. Enjoy!

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Callaloo and Quinoa Stuffed Mushrooms


These ‘poppable’ stuffed mushrooms are great as snacks or as a side dish.

Makes 12


12 medium sized cremini or button mushrooms



coconut oil

20 (0.5 oz) callaloo leaves or other green leafy vegetable

12 mushroom stems

1 tablespoon raisins

1 tablespoon whole or sliced almonds

1/2 cup quinoa, cooked

1 tablespoon Parmesan cheese (or vegan Parmesan), grated or sliced

1/4 cup coconut milk

10 mint leaves, chopped

salt, to taste

pepper, to taste


  1. Preheat the oven to 350°F.
  2. Clean the mushrooms and de-stem them by snapping the stems to the side. Set the stems aside.
  3. Season the mushroom caps with salt, pepper and coconut oil (about 1 tablespoon). Lay them out, bottoms up on a parchment lined baking sheet. Set aside.
  4. Wash the callaloo leaves and dry them. Cut them into long strips by rolling them all together, then slicing.
  5. Chop the mushroom stems, raisins and almonds into small pieces.
  6. In a pan over medium heat, saute the callaloo, mushroom stems, raisins and almonds. Season with a pinch of salt and pepper. Saute for 3 minutes.
  7. Add the quinoa and the Parmesan cheese and continue to cook for a minute.
  8. Add the coconut milk and simmer until the mixture is thickened and the coconut milk has reduced completely (make sure no more coconut milk is left in the pan but the mixture remains moist).
  9. Add the chopped mint leaves and taste and adjust seasoning as needed.
  10. Let the mixture cool.
  11. Stuff the mushroom caps with the mixture to fill the holes, then add more to the top. I used about 1 tablespoon to 1 1/2 tablespoons of the mixture depending on the size of the mushroom.
  12.  Bake for 10 minutes.
  13. Serve hot and enjoy!

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Chicken and Mushroom Stew

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A delicious slow cook stew made with herb marinated chicken and mushrooms.

Makes 4 servings


4 chicken thighs


3 sprigs of thyme

3 sprigs of oregano

1 knob of ginger

3 stalks of escallion

3 cloves garlic

1/2 teaspoon black peppercorns

1 tablespoon grainy Dijon mustard

2 tablespoons organic honey

2 teaspoons sea salt


1 1/2 oil (for grilling)

2 tablespoons olive oil (caramelizing onions)

1/2 large red onion, sliced

1/4 cup cognac or other sweet liquor

14 ounces mushrooms, sliced (any kind, I used Cremini)

1 medium sweet pepper (bell pepper), sliced

1 cup chicken stock

lime, juiced (garnish)

cilantro (garnish)

paprika (garnish)



  1. Blend together or smash together in a pestle and mortar, all the marinade ingredients.
  2. Rub the chicken thighs with the marinade and marinate for 2 hours or overnight in the refrigerator.
  3. In a heavy bottom stew pot, caramelize the onions in the oil by cooking them on low heat until soft and jam-like.
  4. In a grill pan add the oil and grill the chicken to achieve even grill marks on both sides. Set aside.
  5. To the caramelized onions, add the cognac and cook on medium heat to reduce the liquid a bit.
  6. Add mushrooms and sweet peppers and saute on medium heat for 7 minutes.
  7. Add the chicken stock and chicken thighs. Turn the heat on medium-low and cook until the chicken in fall off the bone tender.
  8. Garnish with cilantro, lime juice and a sprinkle of paprika.

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Vegetable Stuffed Sweet Potatoes with Cauliflower “Cheese” Sauce

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This is an easy dinner meal that’s full of delicious vegetables.

Makes 4


2 medium sweet potatoes, baked

1 tablespoon coconut oil

1 small carrot, thinly sliced

1/2 medium onion, diced

1/2 a Gala apple, diced

1 small beetroot, thinly sliced

1/4 cup zucchini, thinly sliced

1 medium tomato, diced

2 small bell peppers (red and yellow), sliced

1/2 cup kale

3 tablespoons cooked quinoa

1 1/2 tablespoons breadcrumbs

Cauliflower “cheese”

1 cup cauliflower florets

1 clove garlic, grated

nut milk, as needed

coconut oil




  1. Preheat the oven to 350°F.
  2. Heat oil over medium heat and add the carrots, onion and apple. Saute until translucent.
  3. Add the beets, zucchini, bell peppers and tomato. Cook just until soft but still a bit crunchy. Season with salt and pepper.
  4. Add the kale and quinoa and allow the kale to wilt just a tad. Season with salt and pepper.
  5. In a bowl with the cauliflower florets, add some coconut oil just to coat and season with the grated garlic, salt and pepper.
  6. In a parchment lined sheet pan, add the cauliflower and roast for about 10-15 minutes or until tender. Leave the oven on.
  7. Add the cauliflower to a blender or food processor and blend until smooth using the nut milk to thin as needed.
  8. Slice the baked sweet potatoes in half lengthwise and remove some of the middle. Stuff with the cooked vegetables and pour some “cheese” on top. Add breadcrumbs to the top.
  9. Place the stuffed potatoes into the broiler and bake until the top becomes golden brown and crispy (about 7-10 minutes). Be careful not to bake too long or you will cook the cauliflower completely.
  10. Enjoy!

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Garlicy Chickpea Falafel Wraps


Make these up and pack them for on the go snacking or make them your light dinner meal tonight. Super delicious, garlicy and healthy.

Makes 4 wraps


4 flat breads (any kind you like)


1 can chickpeas ( grams)

1 teaspoon dried oregano

1 teaspoon salt

1/2 teaspoon cumin

1/2 paprika

1/8-1/4 teaspoon cayenne pepper

1/2 teaspoon thyme

1/2 teaspoon baking powder

1/3 cup breadcrumbs

1 egg

1 small onion, chopped

5 garlic cloves, chopped

oil for frying

Tzatziki Sauce

1/2 cup plain Greek yogurt

2 heaping tablespoons grated cucumber

salt, as needed

pepper, as needed


lettuce, chopped

small or cherry tomatoes, sliced

chili sauce, as needed

cilantro (optional)



  1. Heat oil on medium heat in a cast iron pan or flat bottom dutch pot.
  2. Add all the falafel ingredients to a blender or food processor. Pulse until it all comes together in a wet but not too wet ball; it should hold it’s shape and still have small chunks of ingredients.
  3. Shape into 8 balls and flatten with the palm of your hand.
  4. Fry on one side until the edges turn golden brown. Flip when the first side is fried crunchy. Fry the other side to crunchy perfection as well. You may have to fry in batches depending on the size of your pan. Place each fried falafel on a cooling rack.
  5. While frying, mix the yogurt and cucumber together, season with salt and pepper. Cover and set aside in the refrigerator.
  6. In a separate pan, reheat the flat breads. Be careful not to burn.
  7. Set out the flat breads and spread some tzatziki sauce in the middle of each and add chopped lettuce.
  8. Add two falafels (you can cut them if you like) on top of the lettuce, then the sliced tomatoes, more tzatziki sauce, chili sauce and cilantro, if desired.
  9. Close the wrap, holding them together with toothpicks. Serve immediately.

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Kale and Avocado Juice

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This is a vibrant green juice that’s full of vitamins!

Makes about 2 servings


2 1/2 cups coconut water

1/2 cup orange juice

1 lime, juiced

3 cups kale (leaves)

1/2 a Gala apple or half a Granny Smith, sliced

1/2 a medium sized avocado

1 ripe banana, frozen and cut in pieces

Ice, as needed


  1. If using a high powered blender, add all the ingredients to the blender and blend until smooth. Add ice and blend until crushed. Pour into glasses and serve immediately.
  2. If not using a high powered blender, add 1 cup of coconut water and the orange juice to the blender with 2 cups of kale. Blend until smooth.
  3. Add the remaining coconut water, the lime juice, apple slices, avocado and the rest of the kale. Blend until smooth.
  4. Add the frozen banana. Blend.
  5. Add ice and blend to crush. Pour into glasses and serve immediately.
  6. Enjoy!

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Kale and Roasted Pumpkin Salad with Thyme Balsamic Dressing

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A great dinner salad, packed with vitamins and protein and yes, it’s so yum!

Makes about 4-6 servings


4.4 oz pumpkin, sliced

salt and pepper, to taste

Extra virgin olive oil

1 corn on the cob, roasted or grilled

1 cup cooked quinoa (see package for cooking instructions)

1 1/2 tablespoons unshelled pumpkin seeds, toasted

1 1/2 tablespoons shelled pumpkin seeds, toasted

1 medium red bell pepper (sweet pepper), sliced

1/4 cup raisins

8.5 oz kale, washed and torn into pieces (just the leaves)


4 sprigs of fresh thyme

a pinch of salt

1 1/2 tablespoons honey

1 1/2 tablespoons balsamic vinegar

1/4 teaspoon black pepper, freshly ground

a little shy of 1/4 cup extra virgin olive oil

salt, as needed


  1. Preheat the oven to 350°F.
  2. In a bowl sprinkle the sliced pumpkin with salt and pepper. Drizzle with olive oil and toss.
  3. In a parchment paper lined sheet pan, lay out the pumpkin slices and roast until the pumpkin is soft and a bit charred. Set aside.
  4. Cut the kernels off the roasted corn and set aside.
  5.  Remove thyme leaves and discard stems.
  6. Make the dressing by adding all ingredients to a blender and blending until thick, it’s done when no oil sits on top. Or muddle the thyme and salt using a pestle a mortar, add the honey and mix. Then pour in the balsamic vinegar and the black pepper, mix and start pouring the oil in slowly (while still mixing) to form an emulsion (fats and liquids coming together). When the dressing is thick and the oil is blended in, taste and season with salt as needed.
  7. Pour 1 tablespoon of dressing over the kale in a bowl. Massage the dressing into the kale until the kale turns bright green and feels a bit soft.
  8. Add all ingredients to the bowl with the kale and toss. Pour dressing as desired.
  9. Enjoy!

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Spiced Kale Chips


Kale chips are easy to make and so tasty. Put them out at your next party or family gathering!

Makes about 4 servings or 3 cups


11/4 teaspoons sea salt

1 teaspoon cumin seed or 1 1/2 teaspoons cumin powder

1 teaspoon coriander seeds or 1 1/2 teaspoons coriander powder

1/2 teaspoon black peppercorns or 1 teaspoon black pepper

1 teaspoon cayenne pepper

3 tablespoons extra virgin olive oil or coconut oil

5 cups of fresh kale, torn into bite-sized pieces, washed and dried well

1/2 cup yogurt (optional)

1 lime, juiced (optional)


  1. Preheat the oven to 350°F.
  2. Add the whole spices to a spice grinder and grind to a powder, leaving some bigger pieces and mix with the salt and cayenne pepper or add all spices and salt to a pestle and mortar and smash to a powder, leaving some bigger pieces. If using powdered spices, mix them together.
  3. Add the spices and oil to the kale in a bowl. Massage the spices into the kale for 2 minutes.
  4. On a parchment lined sheet pan, lay out the kale pieces in one even layer, leaving a little space between each.
  5. Bake for 7 minutes, paying close attention to the chips as they bake.
  6. Mix the yogurt and lime juice together (optional).
  7. Remove the chips when they are crispy and a bit dark around the edges.
  8. Cool them enough to touch and carefully remove them from the sheet. Pile them high and serve with the yogurt lime, if desired. Enjoy!

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Oats Granola Bars

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These are fantastic on the go snacks that satisfy that little hunger you have between lunch and dinner. Healthy and nutritious.

Makes 10 bars


1 cup raisins (I re-hydrated mine in water for 15 minutes)

1 1/2 cups old fashioned oats

1/4 cup honey or maple or agave syrup

1/4 cup almond butter

1 teaspoon course sea salt

1 tablespoon pumpkin seeds

1 tablespoon sliced almonds

1 tablespoon dried cranberries


  1. Pulse raisins until they are mushy and come together in a ball. Add a bit of water if needed.
  2. Toast oats and nuts. Set aside.
  3. Warm honey, almond butter and salt in a small sauce pan, stirring until thin and warm.
  4. Add the raisins, oats and honey mixture (while still warm) to a bowl and stir with a spoon till it all comes together.
  5. Line a freezer safe square pan with parchment paper and place the mixture into it. Press it out a bit with the back of a spoon to even it out and add the pumpkin seeds, sliced almonds and dried cranberries on top.
  6. Place another piece of parchment paper over the mixture and use the bottom of a cup to flatten and even it out. Do not press too much, just until the mixture covers the base of the pan evenly.
  7. Cover properly with a layer of plastic wrap over the parchment paper and pop it into the freezer for 15 minutes.
  8. Remove and cut into 10 bars. Put it back in the freezer for 15 more minutes.
  9. It is ready when the bars are firm.
  10. Store in air tight containers in the refrigerator or freezer.
  11. Enjoy!

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Baked Bananas

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It’s a quick week night dessert that is sure to satisfy in health and ‘yumminess’.

Makes 3 servings, serving size is 2 slices


3 ripe but firm bananas

2 tablespoons white overproof rum (Jamaican, if you can find)

2 1/2 tablespoons organic maple syrup (if you can’t get your hands on this, use organic honey)

1 lime, juiced

1 teaspoon cinnamon powder

Greek yogurt (optional)


  1. Preheat your oven to 350°F
  2. Cut the bananas in half, lengthwise and lay them out, cut side up in a deep baking dish or pan.
  3. Mix the rum, syrup and lime juice together and spoon it over the bananas.
  4. Sprinkle each banana slice with cinnamon powder.
  5. Bake for 15-20 minutes, depending on the power of your oven. Keep an eye on them to ensure the syrup does not burn or evaporate too much. It’s done when the bananas are soft.
  6. Serve immediately with Greek yogurt or really good Ice cream.

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Thai Inspired Papaya Salad (Som Tam)


This salad is light but packs a punch in the flavour department. It’s great as an appetizer but I enjoy it for lunch and dinner too!

Makes about 2 servings


The dressing

2 cloves garlic

1 chili pepper or one bird pepper (I used the bird pepper)

2 tablespoons toasted almonds or peanuts (I used sliced almonds because that’s what I had in my pantry)

1 teaspoon salt

2 limes (one for garnish)

1 tablespoon honey

1 tablespoon fish sauce

The salad

1 green papaya (or slightly ripe, if you want that added sweetness)

1 medium carrot

1/2 of a medium red bell pepper

1/2 of a medium green bell pepper

2 medium tomatoes

mint, chopped (Thai basil, if you can find it)

extra toasted almonds or peanuts, for garnish


  1. In a pestle and mortar, smash the garlic, chili, almond and salt into a paste. Add the juice of 1 lime, the honey and the fish sauce. Mix it together and set aside.
  2. Slice all the vegetables (except tomatoes) thinly, lengthwise then cut into thin strips. Quarter the tomatoes lengthwise.
  3. In a bowl add the vegetables and pour over the dressing. Toss it to ensure all vegetables are coated with dressing.
  4. Plate by mounting the salad high and garnishing with chopped mint and toasted almonds.
  5. Serve with extra chilis and lime. Enjoy!

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Carrot and Sweet Potato Soup

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This is a great appetizer or main dish meal and perfect for the colder months ahead.

Makes about 3-4 servings.



1 medium onion, diced

2 Indian chili peppers, sliced

1 small knob ginger, sliced

2 cloves garlic, minced

1 teaspoon curry powder

1 large sweet potato

3 medium sized carrots

Salt and pepper to taste

2 1/2 cups stock (chicken or vegetable)

1/2 cup coconut milk + more for garnish

toasted pumpkin seeds (optional)

chopped parsley (optional)


  1. Heat oil over medium heat in a heavy sauce pan.
  2. Add the onion, pepper, ginger and garlic and allow them to sweat until transluscent. Season with salt and pepper.
  3. Add the curry powder and saute for 5 minutes.
  4. Slice the carrots and dice the sweet potato and toss them in. Saute until the carrots and sweet potato are lightly browned.
  5. Pour in the stock and lower the heat. Season with salt and pepper and allow the soup to simmer for 30 minutes. The carrots and sweet potato should be tender and mashable.
  6. Add the soup to a blender in parts so you don’t over load it. Blend on low first then increase the speed once everything is blended together. Blend until smooth.
  7. Return the soup to the pot over medium heat and add the coconut milk.
  8. Simmer for 5 minutes. If the soup is too thick, add more stock.
  9. Pour the soup into bowls and garnish with coconut milk, toasted pumpkin seeds and chopped parsley.

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Faux Avocado Mint Ice Cream

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A great dessert alternative- healthy and oh so good!

Makes about 10 servings


1 large avocado or 2 medium sized

2 super ripe bananas, frozen

1/2 cup coconut milk

1-2 tablespoons organic honey

4 drops of peppermint oil or 1 teaspoon peppermint extract

1 pinch salt

dark or vegan chocolate, shaved or grated


  1. Slice the bananas and freeze them from the day before in a zip lock bag.
  2. Cube avocado in medium sized pieces and store in an air tight container or zip lock bag and freeze for 1-2 hours, until firm.
  3. Add the bananas and coconut milk to a high powered blender, blend on high until smooth.
  4. Add the frozen cubed avocado. If you don’t have a high powered blender, note that you will have to add the frozen avocado 1 -2 cubes at a time and blend until incorporated (it does not have to be completely smooth).
  5. Add the honey, peppermint oil and salt. Blend on high just until everything is smooth.
  6. Transfer to a deep dish (this is where you would fold in the shaved chocolate, if that’s your thing). Cover with plastic wrap and ensure that it is touching the surface of the ice cream to prevent any sort of skin from forming.
  7. Freeze for 45 minutes to 1 hour.
  8. Serve with shaved chocolate on top or any preferred topping and garnish with mint. Enjoy!

Share your thoughts on this recipe by leaving me a comment!

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Watermelon Smoothie, With a Kick!


The perfect summer drink; refreshing, spicy and healthy!

Makes two servings


1 1/2 cups fresh, sweet watermelon, cubed and de-seeded

1/2 cup frozen strawberries, optional

1/2 frozen over-riped banana

1/2 cup cold almond milk or 3 tablespoons yogurt + 1/4 cup water

1 small knob of ginger, chopped

1/2 a bird pepper or 1 chili, de-seeded and chopped

5 mint leaves, plus more for garnish

Ice cubes, as needed


  1. Cut all fruits to appropriate sizes for fitting into the blender.
  2. Add the fruits, milk/yogurt+water, ginger, pepper and mint to the blender.
  3. Blend on high until the drink looks smooth.
  4. Add a few ice cubes and blend again to crush the ice, making a frosty drink. Alternatively, add ice cubes to a glass and pour the smoothie over top.
  5. Serve with a sprig of mint and enjoy.

I hope you shine today!heart



Rosemary Bread

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This is just perfect with soups and as a side to pasta or as apart of your breakfast.

Makes about 8 slices


The Dough:

1 cup warm water at 110°F

1 tablespoon granulated sugar

1 tablespoon active dry instant yeast

3/4 teaspoon sea salt or table salt

1/4 cup extra virgin olive oil

2 1/4 cups all-purpose flour


2 tablespoons extra virgin olive oil, divided

2 cloves garlic, thinly sliced (optional)

2 sprigs rosemary, divided or 2 teaspoons dried rosemary, divided

1/2 teaspoon sea salt or table salt


  1. Add water, sugar and yeast to a stainless steel or glass bowl. Mix with a wooden spoon and let it hang out for 5 minutes. It should be bubbley afterwards.
  2. Add the salt, oil and flour and mix with the wooden spoon to form a super sticky, soft dough.
  3. Turn the dough out onto a floured surface and keep extra flour on hand for dusting.
  4. Knead for about 8-10 minutes to get the dough stretchy but still soft and moist (don’t add too much flour or the dough will be tight and dry). Add one of the rosemary sprigs or 1 teaspoon of the dried rosemary. You can use a mixer with the dough hook attachment and knead the dough for 8 minutes.
  5. Oil the bowl you mixed the dough in with extra virgin olive oil. Scrape the dough up and shape it into a ball then put it in the oiled bowl. Turn it in the bowl to get oil all over.
  6. Cover with a towel and let it rise for 45 minutes.
  7. Pour 1 tablespoon of oil into the cast iron skillet.
  8. Once risen, punch the dough down and remove it from the bowl. Press it down into the skillet lightly to get an even surface.
  9. Make a pattern on the surface of the dough using a sharp knife or razor ( I did random slits).
  10. Pour on the other 1 tablespoon olive oil. Add the other sprig of rosemary (or dried rosemary) and the sliced garlic. Cover and let proof again for 20 minutes.
  11. Preheat the oven to 400°F.
  12. Once risen, bake the dough for 20-25 minutes until the top is golden brown.
  13. Check doneness by tapping on the bread surface; if it sounds hollow, its done. After baking, remove the bread from the pan, otherwise it won’t be crispy.
  14. Cool it a bit on a cooling rack and add the rosemary blossoms. Slice it up and serve it warm.


I hope you shine today! heart



Okra Fritters

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This is great for breakfast, as an appetizer or a quick snack.

Makes 10


6 oz. okra

3 oz corn kernels

1 1/2 oz red bell pepper

1/2 teaspoon dried oregano

1/2 teaspoon dried parsley flakes

1 1/2 cups flour or 1 cup cornmeal

1 teaspoon baking powder

1 teaspoon salt

2 eggs

1/2 cup milk or 1/3 cup good ole water

1/4 cup Parmesan cheese, grated (optional)

Olive oil for frying


  1. Slice the okra thinly.
  2. Dice the bell pepper into small pieces.
  3. Sift the flour, baking powder and salt. Add the dried herbs.
  4. Lightly beat the eggs and add them to the flour. Mix and add the bell pepper and most of the okra slices, reserving some for the top.
  5. Add the milk and mix to create a batter that is not too thin but not thick.
  6. Add the grated Parmesan cheese.
  7. Put enough oil in a frying pan over medium heat and scoop about two tablespoons of batter in the pan. Quickly place a few pieces of the okra on top.
  8. Cook on one side for 3 minutes or until golden brown. Flip the fritter over and cook on the other side for about 2 minutes or until golden brown.
  9. Serve with sour cream or sriracha yogurt.

I hope you shine today! heart



Eggs In Avocado

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This is a great wake-me-up breakfast item and its a super simple recipe.

Makes 2


Moroccan chickpeas:

2 oz chickpeas, cooked

1/4 teaspoon cumin seeds, ground

1/4 teaspoon cayenne pepper

1/4 teaspoon cinnamon

Pinch of salt

1/2 tablespoon extra virgin olive oil

The base:

1 medium ripe but firm Avocado

1/2 lime

1/2 teaspoon extra virgin olive oil

2 eggs

Salt and pepper, to taste

Lime Yogurt:

1 tablespoon plain Greek yogurt

1/2 lime

Sriracha sauce

Mint, chopped


  1. Add the 1/2 tablespoon oil to a pan and set on low heat. Add the spices and allow them to slowly cook for 5 minutes.
  2. Add the chickpeas and salt to season.
  3. Cook until the spices stick to the chickpeas and they become a bit crispy. Set aside.
  4. Cut the avocado in half and remove the seed.
  5. Squeeze the 1/2 lime over the avocado and season with salt and pepper.
  6. On low heat, put on a frying pan with the 1/2 teaspoon oil.
  7. Lightly oil the inside of the ring mold and set it in the pan, do not allow the oil to get hot before you add the egg.
  8. Gently add the egg yolk and enough egg whites needed to fill the avocado hole.
  9. Once the egg whites begin to turn white, shut off the heat and cover the pan with a lid for three minutes.
  10. Gently slide a spatula under the ring mold and lift the egg and ring mold out of the pan and over the avocado hole.
  11. Move the spatula and allow the egg to slide into the avocado hole.
  12. Spoon some Chickpeas ontop.
  13. Squeeze the desired amount of sriracha sauce over top.
  14. Squeeze the lime into the yogurt and mix. Spoon some over the avocados and top with chopped mint.

Dig in and enjoy!

I hope you shine today! heart






Goan Coconut Chicken Curry Lasagna 


This recipe will have you looking like a super star chef at your next date night or dinner party plus you’re making Indian which is super impressive!

Heads up though, it takes a while to get everything together so some planning ahead is necessary. Thankfully, the chicken portion of this dish does well cooked ahead the day before so that will save you lots of time. But you can always get your date in the kitchen with you, giving you a chance to bond with him or her!


The entire dish serves 4

First, lets make the chicken:


1 lb chicken thighs, boneless

Salt and pepper, to taste

1/4 teaspoon turmeric powder

1 teaspoon garam masala

1 teaspoon cumin seeds

1 teaspoon coriander seeds

4 cloves

1/2 teaspoon dried red pepper (more if you like it spicy)

1/2 cinnamon stick

1 1/2 tablespoons ginger-garlic paste

1 medium onion

2 tablespoons oil

1 1/2 cup coconut milk

1/4 cup grated coconut

1 lime

1 tablespoon coriander leaves, chopped


  1. Slice chicken thighs into small strips and season with salt and pepper.
  2. Place all spices into a pan, including a pinch of salt, the garam masala and tumeric but not the cinnamon stick and heat over medium flame to toast. When you can smell them, take them out and grind them up using a pestle and mortar or a spice grinder. Set aside.
  3. Heat the oil in the same pan and add the paste, onion and cinnamon stick. Fry until translucent.
  4. Add the ground up spices and saute for five minutes before adding the chicken.
  5. Saute the chicken for about 6 minutes, allowing the flesh to take on the colour of the spices.
  6. Add the coconut milk and lower the heat. Allow the chicken to simmer in the curry, uncovered for 10 minutes.
  7. Add the grated coconut and cook for 5 more minutes; the coconut milk would have reduced and become thick, clinging to the pieces of chicken.
  8. Adjust the seasoning by adding more salt and pepper, if needed.
  9. Turn off the heat and add the chopped coriander leaves and a squeeze of lime.


The Tomato Chutney


1 lb tomatoes

1/4 cup balsamic vinegar

2 tablespoons water

1 tablespoon organic honey

1 1/2 teaspoons salt


  1. Dice the tomatoes into small pieces.
  2. Add all ingredients to a heavy bottom pot on low heat.
  3. Simmer for 30 minutes, covered.
  4. Remove the pot cover; the tomatoes should be soft and mushy.
  5. Taste the sauce and adjust the sweetness and acidity as you see fit but ensure that there is a balance between the flavours.
  6. Allow the sauce to reduce until you get a thick consistency similar to jam.


The Tomato and Onion Salsa

5 ounces tomatoes

2 ounces onion

2 tablespoons lime juice

A pinch of salt

1 teaspoon chopped cilantro


  1. Remove the tomato seeds and dice them into tiny pieces.
  2. Dice the onion the same size.
  3. Squeeze the lime juice over top and add the salt and cilantro.
  4. Toss and let it sit to get those flavours acquainted.


The Pooris

This needs to be the last thing you make after everything else is done because cold pooris aren’t bold pooris!


1 1/2 cups whole wheat flour

1/2 teaspoon oil or ghee

1/2 teaspoon salt

Water as needed

Oil for deep frying


  1. Sift the whole wheat flour with the salt into a bowl.
  2. Add the oil or ghee and a little water and start to incorporate the ingredients with your hand (or a stand mixer).
  3. Add more water as you go and knead the dough to create a firm feeling dough that is not at all soft but tight.
  4. Cover the dough with a kitchen towel and allow it to sit for 15 minutes.


  1. Divide the dough into 8 small pieces then roll them into balls.
  2. Flatten the balls just a bit and brush them with a tad bit of oil or ghee.
  3. Using a rolling pin on a smooth, nonstick surface roll the flattened balls into round pooris. The trick is to gently roll out the dough away from you, turning it after each roll. Roll them thin but not too thin.
  4. Keep the pooris covered with a damp, clean kitchen towel to prevent them from drying out.


  1. Heat oil on medium heat in a deep pan or dutch pot. Test the oil for readiness by dropping a tiny ball of dough into it. If it sizzles immediately and raised to the top at a steady pace, then the oil is hot enough for frying the pooris but if it sinks to the bottom with no sizzle action, wait a little longer and repeat the test again. If the ball browns way too quickly, lower your heat a bit.
  2. Add one poori to the oil by sliding it in from the side of the pan and watch it begin to puff up. Use a strainer spatula to lightly dip the sides of the poori in the oil to help it rise.
  3. Flip the poori over once it is golden brown and fry on the next side to achieve the same colour.
  4.  Remove the poori and let drain on paper towel. Fry the remaining pooris.



The Assembly

  1. Place a spoonful of tomato sauce on whatever your’e serving on.
  2. Put one poori on top of that and break the top. Spoon on some chicken.
  3. Cover the chicken with another poori and break the top. Add some sauce to that and top with more chicken.
  4. Finish with the tomato and onion salsa and chopped herbs.

A glass of sauvignon blanc and candle lights will go perfect with this meal.

If you try it out, let me know in the comments section or tag your photo of the dish on instagram with #indianlasagna.

I hope you shine today!heart


20 thoughts on “Recipes

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