SHRIMP CAULIFLOWER FRIED RICE

Ingredients
  • 1 pound shrimp peeled and deveined
  • 1 tsp chinese seasoning salt (or to taste)
  • ¼ teaspoon pepper
  • 2 large eggs
  • 1 head cauliflower riced or grated to resemble rice
  • 1 medium onion diced
  • 5 scallions diced whites and greens separated
  • 2 cups peas and carrots (thawed)
  • 2 cloves garlic grated
  • 1 tablespoon fresh ginger minced
  • ¼ cup soy sauce low sodium
  • 2 tablespoons rice vinegar
  • 1 tablespoon toasted sesame oil
Instructions
  1. Heat a large, deep pan or wok over medium-high heat and spray with cooking spray. Season shrimp with ¾ teaspoon of the salt and the pepper before adding to the hot pan.
  2. Cook shrimp in an even layer, turning once, until pink (about 90 seconds per side.) Remove cooked shrimp from the pan and set aside.
  3. While shrimp is cooking, rice the cauliflower using a food processor, blender or a cheese grater; set aside.
  4. Whisk together eggs and remaining ¼ teaspoon salt in a small bowl. Spray pan with more cooking spray then reduce heat to medium. Pour eggs into the pan and cook, stirring frequently, 1-2 minutes. Remove cooked eggs and place in the bowl with reserved shrimp; set aside.
  5. Add diced onion, scallion whites, carrots, peas, garlic, and ginger to the pan and cook until soft and tender, stirring frequently. This should take 4-5 minutes.
  6. When veggies are cooked through, add cauliflower, soy sauce and rice vinegar to the pan. Stir well to combine then walk away for a few minutes so that the cauliflower can start to cook and create a nice crust. Come back, stir it around then walk away again. The flavor comes from letting the cauliflower brown a bit and become crispy. This process may take up to 10 minutes. It’s worth the wait!
  7. Add cooked shrimp and egg back to the pan and cook until warmed through. Drizzle with toasted sesame oil and garnish with scallion greens and Sriracha to serve.

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CITRUS CAULIFLOWER RICE

Hey guys! I’ve been testing some healthier recipes that I’ve found in books and online. Today’s experiment was cauliflower rice! I hate cauliflower, but this actually had a nice taste 😁😁😋

INGREDIENTS:
  • 1 large head fresh cauliflower (about 2-3 pounds)
  • 2-3 tablespoons ghee (for cooking & flavoring) *you can also try butter or flavored coconut oil*
  • 1/2 medium onion, diced (about 1/2 cup)
  • 1 clove garlic, minced (about 1 teaspoon)
  • 1/2 teaspoon Aleppo pepper (or crushed red pepper flakes)
  • zest from 1 lemon (about 1 tablespoon)
  • 2 teaspoons lemon juice (I used 1 1/2 tbsps ♥️ lemon)
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/2 cup fresh parsley leaves, minced (about 2 tablespoons)
DIRECTIONS:

  1. Prep the cauliflower. Break the cauliflower into florets, removing the stems. Place the florets in the food processor bowl and pulse until the cauliflower looks like rice. This takes about 10 to 15 one-second pulses. You may need to do this in a few batches to avoid overcrowding (which leads to mush).

2. Cook the aromatics. Place 2 teaspoons ghee in a large, nonstick skillet and heat over medium-high, about 3 minutes. Add the onion and cook until it’s translucent, about 5 minutes. Add the garlic and Aleppo pepper and stir-fry until fragrant, about 30 seconds

 

3. Finish it up. Add 1-2 tablespoons ghee to the pan, along with the cauliflower, lemon zest, lemon juice, salt, and pepper. Stir everything together and sauté until the cauliflower is tender, about 5-7 minutes. Stir in the parsley, try a bite, then add more salt and pepper, if necessary.

 

MIX IT UP!

Replace the lemon zest & juice with lime and swap in cilantro instead of parsley.

Keep the lemon and replace the parsley with fresh or dried rosemary.

Meal prep fajita bowls: citrus caulifower rice, chicken, peppers and onions, guacamole, pineapple chow

QUICHE CUPCAKES

If you need something quick and easy *and low carb* that you can make ahead for breakfast, give this a try! It’s a favorite in my home and you can change-up the ingredients! I’ll use whatever I have on hand! Spinach, bell peppers, mushrooms, bacon, sausage and extra cheese, go wild! 😁😁

Ingredients

  • 3 eggs
  • 3 egg whites
  • 3 cups baby spinach
  • 1/4 cup onion, chopped
  • 1 tsp garlic minced
  • 1/4 cup milk
  • 12 slices deli ham or turkey
  • salt and pepper to taste
  • 1/3 cup shredded mozzarella cheese (cheddar is yum too!)

Directions

1. Preheat the oven to 375F and spray a muffin tin with non fat cooking spray.
2. Spray a saute pan with cooking spray and saute the onions until they become translucent. Add the spinach and garlic and continue to saute until wilted. Remove from heat.
3. In a large mixing bowl, whisk together the whole eggs, egg whites, milk, salt, and pepper until frothy. Stir in the spinach mixture and cheese.

4. Push the ham into each muffin hole by gently pressing it in the bottom so the ham creates the crust for the quiche. Try to make sure the ham isn’t sticking to far over the edge or it will burn during cooking.

5. Pour the egg mixture into each muffin hole and cook for 20 minutes or until the egg is cooked through and becomes fluffy.

6. These are great warm or cold and will keep well in an airtight container in the refrigerator.

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AVOCADO SALAD

I stumbled across three recipes today and they all looked so delicious that I had to try it! I’ve been trying to eat healthier and I’m on the search for easy and delicious recipes. I ate this salad for dinner with turkey that I seasoned with spicy taco seasoning mmmhmmmm!

Here’s the recipe

1 lb Roma tomatoes

 1 English cucumber 

1/2 medium red onion, sliced 

2 avocados, diced 

2 Tbsp extra virgin olive oil or sunflower oil 

Juice of 1 medium lemon (about 2 Tbsp)

 1/4 cup (1/2 bunch) cilantro, chopped

1 tsp sea salt or 3/4 tsp table salt 

1/8 tsp black pepper 

DIRECTIONS 

Gently stir all the ingredients together, add the salt and pepper just before serving.

DHAL

Dhal, a staple in Trinidadian cooking. We make this dish alongside curries or to be eaten alone like a soup or with roti *flat bread*. It’s healthy, flavorful and filling.

So funny story, when I was a teenager I was a bit rebellious *What? Really?! No way!*… I know, hard to believe right!? Anyway, my mom was forcing me to learn how to cook and I wanted no part of it, so I was throwing a hissy fit about cooking dhal and deliberately doing it wrong so she would just get mad at me and shoo me away. Well….she didn’t and I got a pot spoon thrown at me and she made me count each grain of dhal *split peas* in the package! Ever since then I’ve hated dhal and refused to make it! *Yeah! I’ll show her!!*

Years later, I’m pregnant and craving dhal and I didn’t know how to make it! According to Caribbean superstition, when you get pregnancy cravings and you don’t satisfy it, your child will be born with a birthmark shaped like what you were craving! And I was not about to have a child with a dhal birthmark on his head! 😁

Luckily my sister Giselle was visiting me and she is the best dhal maker I know *Yeah! Take that mom!!*, so I paid close attention and wrote down this recipe. I like my dhal not too thick and not too runny, just in the middle.

RECIPE
1 cup yellow split peas
2 1/2 cups water
7 grains garlic
1/2 onion chopped (medium)
1/2 habanero pepper ( keep whole if you want the flavor and not the heat)
1/4 tsp saffron powder
2 pimento peppers finely chopped (or you can use jalapeños)
1/4 cup vegetable oil
1 tsp whole geera (cumin)

DIRECTIONS

1. Soak split peas for a couple hours and drain.
2. Boil 2 1/2 cups of water and then add the peas.
3. Add the 5 garlic grains, onion, peppers and saffron powder.
4. Let boil until peas are very soft and tender.
5. In a small pan, heat oil and add 2 grains garlic and geera, let it brown over low heat.When the garlic is brown, carefully pour the oil mixture into your split peas. (This process is called chunkaying)

6. Whisk the mixture or puree until smooth and add salt to taste (about a tsp)

TIP: If your dhal is too thick you can add hot water until you get to your desired texture.

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WHAT’S FOR LUNCH?

I’ve been trying to eat a little healthier, and lose a little weight, shooting for 25 lbs. So far I’ve lost 15lbs *yay me* but now the weight loss has slowed… or maybe it was that burger and animal fries and milkshake that I had at In n Out 😀 *shhhhh*

My friend and I are trying to cut out carbs, flour and rice, which makes meals a little difficult, since I am a bread fiend *sigh*. But I pulled out my trusty spiralizer and I was determined to make something healthy and delicious. I came up with Roasted lemon, garlic and herb chicken and a mushroom and veggie noodle stir fry.

It’s so much easier to eat veggies when they’re so bright and colorful and it feels like you’re eating pasta 😀 *and who doesn’t love guilt free veggie ‘pasta’*

What are you having for lunch today?

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SPICY TURKEY FARFALLE

Spicy turkey farfalle is a huge favorite in my family. It’s quick and easy to prepare, spicy and cheesy and goes nicely with some crusty garlic bread! My 4 year old son calls this dish butterfly wings and sausage 🙂

INGREDIENTS:

1 t extra virgin olive oil
1 cup chopped onion
13 oz Smoked Turkey Sausage, sliced (I used Hillshire Farms)
2 cloves garlic, minced
2 ¼ cups low sodium fat free chicken broth
10 oz can Ro-Tel tomatoes & green chiles, original (you can reduce by half and add diced tomatoes if you can’t handle spicy)
½ cup fat free half and half ( I use regular milk)
½ t salt
½ t black pepper
10 oz uncooked wheat pasta (I used farfalle/bowties)
4 oz reduced fat Pepper jack cheese, shredded (I used Cabot 50%)
4 oz shredded mozzarella
2 medium scallions, diced

DIRECTIONS:

In a large skillet or sauté pan (oven-safe if you have it – I don’t!), add the olive oil and bring over medium heat.

Add the onions and sausage to the pan and cook for 5-6 minutes until sausage is browned and onions are tender.

Add the garlic and stir. Continue to cook for another 30 seconds until fragrant.

Add the broth, Ro-Tel, half and half, salt and pepper and mix together.

Add the uncooked pasta and stir together until the liquid covers the pasta.

Cover the skillet and bring the mixture to a boil. Reduce the heat to medium-low and keep covered. Simmer for 15 minutes or until the pasta is cooked.

Set your oven to broil and make sure one of your oven racks is in the top 1/3 of the oven. Remove the pan from the heat and mix in half of the shredded cheeses. If your skillet is oven-safe, you may continue to use it in the following steps. If it isn’t (mine isn’t) or you aren’t sure, transfer the pasta into a baking dish. I used a 7×11 dish but you can certainly use a 9×13.

Sprinkle the remaining shredded cheese over the top of the pasta and follow it with the sliced scallions. Place the dish in the top 1/3 of the oven and broil for a few minutes until the cheese is melted and beginning to brown (keep checking because broiling can happen really fast!).

Serve with garlic bread and maybe some wine, if you’re fancy 🙂

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JERK SALMON

That salmon was such a jerk but he sure tasted good! hahahaha… what… you don’t get it? It’s ok, it’s an inside Caribbean joke. Nevermind! Ha!

Jerk is a style of cooking native to Jamaica in which meat is dry-rubbed or wet marinated with a very hot spice mixture called Jamaican jerk spice. Jerk seasoning is traditionally applied to pork and chicken. Modern recipes also apply jerk spice mixes to fish, shrimp, shellfish, beef, sausage, lamb, and tofu. Jerk seasoning principally relies upon two items: allspice (called “pimento” in Jamaica) and Scotch bonnet peppers. Other ingredients include cloves, cinnamon, scallions, nutmeg, thyme, garlic, and salt.

It really is so simple to do! My preferred brand of Jerk Marinade is called Walkerswood. You can get mild *no true Caribbean person with self-respect ever buys mild!* or the hot and spicy!  You slather the marinade on and let it do its thing for a few hours or overnight, if you dare and then you grill or bake over a medium to low heat until finished. Let it rest a bit and then prepare your taste buds for the spicy, savory, melt in your mouth goodness *insert Homer Simpson drool* Easy peasy!

Grilled Salmon and zoodles…caroodles?!?

Ok so I’m not that good with coming up with food names, but its delicious and you should give it a try! It almost felt like summer…until I glanced at the thermometer… Brrrrr *shivers*

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Ingredients

  • 1 1/2 lbs salmon steaks or fillets
Marinade ingredients
  • 2 tbsps lemon juice
  • 4 garlic cloves minced
  • 1 tsp salt
  • 3 tbsps olive oil
  • 1 tsp pepper
  • 3 tsps Cajun seasoning

Directions

  1. Mix all marinade ingredients and pour over salmon. Marinate for 1 hour. Place salmon on oiled grill at medium heat ( I used a grill pan, too cold to go outside)
  2. Grill for 3 to 4 mins on each side.

The veggie noodle recipe is already in my blog, check it out! Kids *and the big kids*  love the colors 🙂

P.S. This is my daughter and she is quite the character, while I had my back turned taking pics of the food, she snuck over to the stove and started stuffing her face with salmon… then she quickly covered her face with a mask so I wouldn’t know it was her, but Princess Optimus Prime who stole the fish LOL!!! WTG girl, you really fooled me 😉

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Roasted Garlic Asparagus

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  • 1 34-2 lbs fresh crisp asparagus
  • 1cup olive oil
  • 4 cloves garlic, minced
  •  1 tsp lemon zest
  • 1tsp dried oregano
  • 1tsp red pepper flakes
  • kosher salt (to taste)
  • fresh ground black pepper(to taste)

DIRECTIONS

  1. Preheat oven to 400F.
  2. Heat olive oil, minced garlic, lemon zest, oregano, and red pepper flakes in a small pan over low heat until garlic becomes golden and oil becomes fragrant; remove from heat and allow to cool.
  3. Bend asparagus gently until it breaks at a natural point and discard ends.
  4. Toss asparagus pieces with infused olive oil and place in a single layer on a baking sheet (one with a side edge).
  5. Season asparagus with salt and pepper.
  6. Roast at 400F  for 12 minutes or until cooked to your liking.
  7. Serve hot.