We all want to live as long as possible to enjoy our time here with family and friends. Millions of dollars each year are spent into the health and diet industry to achieve this goal. However, the answer may be a lot simpler than you think.... FIBER!! I started this post a while… Continue reading 5 Reasons Eating Fiber Will Make You Live Longer
Servings 12, Prep Time 5 minutes. Cook Time 25 Minutes. Total Time 30 minutes. Today I am sharing this fast and simple recipe that you can prep over the weekend! This recipe is super easy to re-heat for breakfast or lunch during the week! I like to eat these one their own or you can… Continue reading Spinach and Cheese Egg Muffins
Servings: 8-10. Prep-time: 15 mins. Cook Time 3-8 hours. Total Time: 3-8 hours My slow cooker is probably my favorite kitchen appliance. It’s great for the Caribbean, where AC is limited and running the oven for hours can be hot and expensive. Slow cooker are a much more cost-effective and comfortable way to infuse amazing… Continue reading Slow Cooker, Vegan, Gluten-Free, Acorn Squash and Bean Chili
Servings 5. Prep Time: < 5 Mins. Cook Time: 40 mins. Total Time: 45 mins. If you like easy and Italian food than this meal is for you. No prep involved just dump and bake! By leaving off the breading on the chicken for this parmigiana bake, we are able to reduce the calories and… Continue reading Chicken Parm Bake with Broccoli
Prep Time: 15 minutes. Cook Time: 45 minutes. Total Time: 60 minutes. Have I mentioned before how much I love spicy foods? Curry is one of my favorites and the base of this dish, coconut milk, is something we have an abundance of here in the Virgin Islands. I start the rice first. Then while… Continue reading Caribbean Chickpea Curry
Every January millions of us set the resolution to lose weight. Whatever the reason, we begin our journey eager to find the secret to dropping weight fast and easy. In the past, I have been guilty of this spending unnecessary dollars on diet pills and weight loss plans that promised to "lose up to 19 pounds… Continue reading The Secret to Losing Weight and Keeping it Off
Good Day Y'all! Who doesn't love tacos? I know I do, but, if you don't eat meat, sometimes the options are limited. This recipe is great because its a new twist on a vegetarian taco and can be made a variety of ways. Since I am staying with a friend who prefers to eat vegan,… Continue reading Vegan Buffalo Cauliflower Tacos
Good Day Everyone! Â Â Â Â It is a common belief that eating healthy is expensive and canned or frozen foods are somehow "less healthy". This is not true! Canned, packaged and frozen foods can be used as affordable and nutritious ingredients in any meal! I've been working to put together some resources for healthy meals ideas… Continue reading 9 Recipes using Canned and Packaged Ingredients!
Good Day Y'all! I am hearing news of good progress on St Thomas, and I simply cannot wait to get back this week! Since I posted a lot of recipes last week, this post is focusing more on nutrition education and today's topic is Whole Grains! The benefits to eating whole grains are numerous. In… Continue reading Why You Should Eat More Whole Grains
Good Day Y'all! Never have enough time during the week to make a healthy lunch? Are you looking for a solution but feel overwhelmed by all the food prep posts on social media? Well, I am here to tell you it doesn't have to be difficult and time consuming! This post will help you get… Continue reading 3 Step Meal Prep: Roasted Vegetable, Whole Grains Bowls
Good Day Everyone! In this second recipe round-up of hurricane inspired posts, I wanted to focus on breakfast. My favorite things to eat in the morning are smoothies or yogurt. That creates a problem when you do not have reliable refrigeration. When our generator is off, we are relying solely on a small single burner… Continue reading 9 Sweet and Savory Oatmeal Recipes
Good Day Y'all! Â Â Â Â If you like caramel apples, these are for you! They taste like a bite size caramel apple. They are only three ingredients and require no baking. All you need is green grapes, white chocolate chips, and peanuts! These are great in the USVI since grapes are usually easy to find and… Continue reading 3 Ingredient “Caramel Apple” Grapes
Like many individuals, I chose to come home for a couple months after the hurricanes in the Caribbean devastated the Virgin Islands. I have been using this time to visit and catch up with old friends. This week I am visiting friends in South Carolina. To pay for my room and board, I have been… Continue reading Honey Garlic Shrimp
Good Day Y'all! On September 6th, 2017, Hurricane Irma devastated the islands of St Thomas and St John when it hit as a Category 5 storm. Two weeks later, Maria showed her wrath on St Croix, leaving all three islands desolate and isolated with limited resources and no electricity. As the islands struggle to recover,… Continue reading 5 Tips to Keep Your Diabetes Under Control
Good Day Everyone! I am about to head back to St Thomas in a few weeks, and I have been thinking a lot about the food I am going to be making and how I am going to prepare it. I wanted to put together a post to gather some healthy recipes that can be… Continue reading 10 Bean Salad Recipes
Island RDN 