Whoever said frozen foods were less superior to fresh foods was just wrong. Frozen fruits and vegetables are "superfoods" on an island with little access to fresh produce. Fresh v. Frozen As soon as produce is separated from the plant, certain nutrients start breaking down. The longer a fruit or vegetable sit, the more vitamins… Continue reading Frozen Broccoli. THE NEW SUPERFOOD. 5 healthy recipes to add more veggies to your diet.
If you need a simple and healthy meal on-the-go this high-fiber protein smoothie is perfect for you. This complete meal, with 19g protein and 14g fiber, can be prepared in minutes and eaten any time of the day. Sneak more vegetables into those Increasing fiber (found in fruits, vegetables, and whole grains)in your diet may… Continue reading Orange Blueberry Smoothie
This simple dough is easy to whip together, high in protein and fat-free. Plus, it is extremely versatile and can be used to make sweet and savory recipes from pretzels and pizza dough to cinnamon rolls. Recipe divided into 8 equal pieces and rolled into bread sticks While this recipe is lower in fat and… Continue reading 2-Ingredient Dough
In honor of National Apple Pie Day I am sharing one of my favorite oatmeal recipes. Using no-sugar added apple sauce in oats is a great way to add sweetness and flavor without using a ton of sugar. This recipe is the perfect way to satisfy that apple pie craving without all the extra sugar!… Continue reading Apple Pie Oatmeal
One Pot recipes are easy and a great way to limit clean up in the kitchen. This is especially handy in a small Caribbean kitchen. I found this brown Basmati rice at Pricemart for around $8, which I think is a steal. When I keep regular brown rice on hand, I never remember to start… Continue reading One Pot Basmati Rice and Beans
Despite the recent controversy over the presence of the pesticide, Round-up, Oatmeal can still be a great option for breakfast. It is a whole grain and high in soluble fiber - which is linked to lowering LDL cholesterol. Oats are also affordable, naturally low in sodium, and easy to prepare. Try this recipe for a… Continue reading Very BLUEberry Oats
Sneak in some greens and whole grains with this irresistible dish you wont be able to stop eating! Think cheesy bread meets spinach dip and you have this Spinach and Garlic Pita. Its a whole meal on it's own or make it as an appetizer! Just a few simple ingredients. Honestly, I prefer the method… Continue reading Spinach and Garlic Pita
If you are trying to drink less soda and sugary beverages but crave those bubbles and a little sweetness, trade in your favorite sugary drink for one of these low calorie mocktails to cut down on empty calories that have no nutritional value! 1. Pingo Seltzer by Island RDN Ingredients 1 Can of Mango La… Continue reading Rethink Your Drink! 10 Low Calorie Drink Recipes
Curry is a staple dish around the globe. In the Caribbean, the availability of coconut milk makes curry a go to dish for many islands. Although it may be popular everywhere, every place and every chef has their own version of a curry. Depending on what you put into it, curry can be a healthful… Continue reading 5 Healthy Vegetarian Curry Recipes
Back in my college days, fried rice was all the rage! Co-ed's flocked to several popular Japanese restaurants in Athens, Ga for a cheap but gigantic portion of fried rice that often lasted several meals. While I am sure those dishes from my school days were loaded with sodium, I still become nostalgic. However, I… Continue reading Turmeric “Fried” Rice
Roasting vegetables is my favorite and THE BEST way to eat cauliflower in my opinion. If you have been on the fence about cauliflower, check out this recipe or try roasting it. I promise you will not be disappointing! I sometimes get into a rut and cook my vegetables the same way, so for this… Continue reading Sweet and Spicy Maple Roasted Cauliflower
Snap Peas have become an obesssion of mine recently. Something about that first bite, or snap, has me coming back for more and more. This recipe I threw together while staying with a friend. We are both avid gardeners so we threw in a few peppers from her garden and some cherry tomatoes from mine.… Continue reading Balsamic Snap Peas
High blood pressure, or hypertension is an epidemic in the Caribbean. Caribbean cuisine is traditionally high in sodium resulting from geographical isolation and the need to preserve foods in the hot and humid environment. This meant adding salt. Today, with the invention of refrigeration we no longer need to heavily salt foods to preserve them.… Continue reading 25 Low Sodium Recipes
I know waiting till July may seem hard... BUT for all you lucky folks I have a sneak peak at Julius "The Chef" Jackson's new cookbook My Modern Caribbean Kitchen that you can try at home today! In honor of Cinco De Mayo, I am sharing this delicious Caribbean & Mexican fusion recipe! Let me start by… Continue reading Caribbean Quesadilla! Sneak Peak from My Modern Caribbean Kitchen by Julius “The Chef” Jackson!
Living healthy is important, but so is enjoying the foods we eat. Finding healthy Caribbean cooking can be hard on St Thomas. I find the traditional fare tends to be high in refined carbohydrates, saturated fats, and sodium (or salt). Excessive intake of these increases your risk of developing high blood pressure, heart disease, diabetes,… Continue reading Healthy Caribbean Inspired Recipes
Island RDN 