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 & 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 to Improve Your Blood Pressure
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
This is a fast and easy low-carb stir fry dish. If you are watching your sodium be sure to use low-sodium soy sauce and try substituting shrimp with chicken or another lean meat that is lower in sodium.
Cooking chicken in the crock pot is my favorite way to make it. Seriously who doesn’t love chicken that just falls apart?! Slow cooking the chicken breast makes the white meat juicy and tender. Plus, you can leave it unattended and not worry about the chicken drying out! NOTE! If you prefer, you can mix… Continue reading Slow Cooker Chicken 3 Ways
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