Bajan fishcakes!

When you have a craving, you have a craving! Today I fried up a quick batch of fishcakes which no matter how hard I try they’re not as good as my dad’s but they still hit the spot! I did alter the recipe by using cassava flour instead of regular flour and also used the codfish water instead of a larger amount of milk.

  • 1 pound salted cod
  • 2 cups of cassava flour
  • 3 teaspoons baking powder
  • 1/2 cup of chopped scallions
  • 2 sprigs of thyme
  • 3 tablespoons bajan hot pepper sauce
  • 1 egg, lightly beaten
  • 1 cup of cod fish water
  • 1/2 cup of coconut/almond milk blend
  • Oil for frying
  1. In a pot, boil water and place the salted cod to allow for some of the salt to boil off.
  2. After about 15 minutes, pour off the water and save a cup of the salted water for later. Add fresh water to the pot and let boil again for another 15 minutes.
  3. In a large bowl, whisk baking powder in flour to combine well.
  4. Add scallions, thyme, hot sauce, egg, pepper, the cod water, and milk and stir until incorporated.
  5. Break apart codfish with a fork into small chunks and flakes.
  6. Fold codfish into batter.
  7. In a frying pan, heat oil. Drop tablespoons of batter into the oil and fry until golden brown.
  8. Remove cakes to paper towel lined plate to drain. Serve warm.

Chia pudding…

Chia pudding is such a simple and interesting thing to make. Some are grossed out by the consistency and some are like me, amazed by how these little black seeds can make such a tasty treat! Currently I’m doing a round of Whole 30 and chia pudding comes in handy for either dessert or breakfast.

  • 1 can of reduced fat coconut milk (about 15 ounces)
  • 1 cup of blueberries
  • 1/2 cup of Trader Joe’s
  • 1/2 cup of chia seeds
  • 1 tablespoon of unsweetened vanilla extract
  • 2 – 8 ounces mason jars
  1. Pour the coconut milk into a nutribullet or blender. Add in the blueberries and mangoes. Blend.
  2. Take the blended mixture and pour half of it in one mason jar and the other half in the next (note these mason jars have a blue tint).
  3. Add a quarter cup of chia seeds to each mason jar.
  4. Add one half of a tablespoon of vanilla extract to each jar. Put the lids on and shake each mason jar for one minute.
  5. Place each mason jar in the fridge and let the chia seeds work their magic. Wake up in the morning and you have a great breakfast or dessert for later. You can add fresh blueberries or chopped almonds to the pudding for something extra.

Paleo scallion pancakes…

Scallion pancakes are one of my favorite appetizers. I often buy the Trader Joe’s frozen version which are delicious. Recently I saw a paleo version on Nom Nom Paleo’s website and decided I needed to give them a try. I never heard of cassava flour or arrowroot before but did some research and found them both at a local Wegman’s. The scallion pancakes were relatively easy to make but at the same time it is relatively easy to buy non-paleo ones :). It was still fun to make and below is the recipe.

  • 1 cup of cassava flour
  • 1/4 cup of arrowroot powder
  • 3/4 boiling water
  • 1 cup of thinly slice green scallions
  • Toasted sesame oil
  • Salt
  • 4 sheets of wax or parchment paper about 12-18 inches in length
  • Grape seed oil or another light cooking oil
  1. In a mixing bowl, whisk together the cassava flour, arrowroot powder, and 2 punches of salt.
  2. Slowly add in the boiling water to make a dough ball. Knead the dough with your hands until it’s not sticky. Note that this will be fairly hot so be careful and you may need to use a spoon to help in the kneading.
  3. Split up the dough into four equal pieces and roll into four smaller balls.
  4. Grab one sheet of wax or parchment paper, fold over in half, take one of the balls and put in between and use the rolling pin to thinly roll out the dough. Do so for all four balls.
  5. Spread half a teaspoon of toasted sesame oil on the dough and place a handful of scallions on top with a pinch of salt.
  6. Roll up the dough and scallions like a fruit roll up. Then roll up the dough again similar to a cinnamon roll. Put back in between the wax paper and roll out so that the scallions are imbedded in the dough like below.
  7. Add three or so tablespoons of grape see oil in a frying pan and fry the pancakes for about 5 minutes each side.
  8. Once the pancakes are thoroughly cooked, place on a paper towel and pick up any leftover grease. Serve with coconut aminos as a dipping sauce. You could use soy sauce if you’re not trying to eat paleo (which might defeat the purpose of making paleo scallion pancakes).

Done and done! These turned out super tasty and while they were fun to make, not sure I would make on a regular basis. Now to find other things to make using cassava flour!

Shrimp and vegetable stir fry…

It’s been a while since I posted mostly because I’ve been busy but also because I’ve been eating simple meals or items from my freezer. I consider this a simple meal but I still wanted to post it because there are people who say they can’t or don’t cook because it’s too challenging. This is an example of how EASY it is!

  • 1/2 cup of sliced onions
  • 1/2 cup of sliced sweet peppers
  • 1 medium zucchini sliced in circles
  • 12 medium sized shrimp
  • Salt, pepper, onion powder, garlic powder, and paprika
  • 1 tablespoon of olive oil
  1. In a skillet place the olive oil and onions and sauté.
  2. After a few minutes add the red peppers and continue to sauté.
  3. Add a few table spoons of water and then add the zucchini.
  4. Add seasonings and continue to sauté until the zucchini is softening up.
  5. Add in the shrimp and cook until the shrimp is pink in color and no longer translucent. If you want you can add in some coconut aminos but not necessary.

This is a super easy stir fry and while some might consider adding rice or some kind of starchy carb, it’s not really needed. Enjoy!

I remember the first time I made risotto. It was a boxed mushroom risotto from Trader Joe’s! While it was tasty, I realized after several episodes of Hells Kitchen that risotto wasn’t made from a box. One day I looked up a risotto recipe, got all of the ingredients, and thus began my risotto making life. Gordon Ramsay is regularly in the back of my mind to remind me of consistency and flavor and this recipe has to be one of my best yet!

  • 1 cup of arborio rice
  • 1/2 cup diced onions
  • 1 cup of chopped mushrooms
  • 1 chopped Wellshire Farms andouille sausage
  • 5 cups of chicken or vegetable stock
  • 1/2 cup of cheese
  • 2 tablespoons of dry vermouth
  • 2 tablespoons of olive oil
  • 2 tablespoons of butter
  • Salt and pepper to taste
  1. In a pot heat up 5 cups of chicken or veggie stock. Due to what I had in the house, I used 4 cups of veggie stock and 1 cup of chicken stock. Once it comes to a boil, let sit aside to cool down.
  2. In a large saucepan sauté onions, mushrooms and chopped andouille sausage on a medium heat. Sauté until onions are nice and brown. Add a pinch of salt and pepper.
  3. Take out two thirds of the onion and andouille sausage mixture and place on a plate. Add two tablespoons of butter to the remaining mixture and melt.
  4. Add in the arborio rice and make sure rice is covered with the butter. Let slightly brown but do not let burn. After the rice is fully covered in butter, add in two ladles of stock and the vermouth.
  5. Continuously stir the stock and rice mixture. Let the stock evaporate and continue to ladle in more stock for roughly 20-25 minutes until all of the stock is used and the rice is softened. Add in the onion, mushroom, and sausage mixture that was on the side. Once the stock has mostly evaporated, add in cheese and stir until its fully melted.

Done and done! Some people like it a little bit creamier than I made with more cheese and possibly more stock but I like mine like this. This made about 4 servings of risotto.

The last two weeks have been a bit of a blur thanks to being sick, traveling to NYC for a weekend of all things black culture and then having a busy week of work while still also dealing with remnants of this cold. I’m finally back in the kitchen whipping things up and on this Saturday I made a quick one pan lunch using store bought tortellini. I also used my brand new Ballarini USA non-stick pan which is amazing! This probably took me about 15 minutes total to prep and cook. What are you having for lunch?

  • 1/2 cup sliced onions
  • 1/2 cup sliced mushrooms
  • 2 cups of chopped broccolini (including stems)
  • 1 cup of sliced Wellshire Farms pepperoni
  • 1 serving of Trader Joe’s pesto tortellini
  • 2 tablespoons of pesto
  • 1/2 cup of water
  • 1 tablespoon of olive oil
  • Salt, pepper, garlic powder, and onion powder to taste
  1. In a nonstick pan add olive oil and onions and sauté until onions are relatively soft.
  2. In a separate pot, boil water and add in one serving of the tortellini. Cook for 3-5 minutes.
  3. Add in mushrooms and pepperoni and continue to sauté. Then add in the broccolini, water, and pesto. Continue to mix around all ingredients.
  4. Add in the tortellini and seasonings until thoroughly mixed together.

Done and done! A simple quick lunch filled with veggies. You can add whatever veggies you want and I used the pepperoni as a protein as I wanted to get rid of it.

Veggie filled meatloaf!

I feel like meatloaf is one of those things kids dreaded having for dinner. Growing up in a Caribbean household meatloaf really wasn’t something we ate often as it was a rather Americanized meal. Now that I’m older, meatloaf is great for meal prepping and plotting out meals for the week. Note that for this recipe you can really add whatever vegetables you want.

  • 1 lb of 85% lean beef
  • 2 cups of shredded Brussel sprouts
  • 1/2 cup of grape tomatoes
  • 1 cup of mushrooms
  • 1 cup of diced onions
  • 1 cup of diced red bell pepper
  • 2 eggs
  • 2 tablespoons of coconut aminos
  • Salt, pepper, onion powder, garlic powder, Herbes du Provence
  1. In a bowl place the beef and season with salt, pepper, onion powder, garlic powder, Herbes du Provence. Add in all of the vegetables and the eggs.
  2. Using your hands, mix everything together. Add in the coconut aminos. Place in a loaf pan and cook covered at 350 degrees for about 40 minutes.
  3. Uncover and turn on the broiler and let Brown for an additional five minutes.
  4. Slice and serve with whatever sides you want!

Homemade almond milk…

While it’s super convenient to buy almond milk from most grocery stores, it’s also super easy to make it yourself. Making it yourself also guarantees a creamier and fresher milk that ultimately you will like much more! If you asked me a few years ago if I would be doing things like making almond milk, I would have laughed in your face but here I am living that hippie lifestyle!

  • 3 cups of almonds
  • Filtered water to soak the nuts
  • 6-8 cups of filtered water for milk making
  • 6 pitted dates
  • 1-2 tablespoons of vanilla extract
  • Nut bag
  1. In a bowl, soak the 3 cups of almonds overnight using filtered water. Make sure nuts are fully submerged.
  2. The next day when you’re ready to make the milk, throughly clean and rinse the almonds. You’ll notice that they have grown in size as they have absorbed some of the water.
  3. In a NutriBullet or blender, blend one cup of almonds with two cups of water. Repeat a second time.
  4. For the last cup of almonds add the two cups of water and 6 or so pitted dates. Blend thoroughly together. The dates will add a natural sweetness to the almond milk.
  5. Take the blended mixture and using your nut bag, strain the mixture to separate the almond milk from the pulp.
  6. Once fully strained, add in the vanilla extract to taste. Once complete, bottle up and done you’re done! This should make about 36-40 ounces of almond milk and it should last 7-10 days.

Shrimp in a pesto cream sauce…

Earlier this week I was craving shrimp and pesto and so I thought I would put both of those cravings together to make a great dinner. To go with it I used store bought ravioli but could have easily used zoodles or another vegetable for those who are not eating pasta. I admit I could only eat about 3 of the ravioli because my body is just not that into pasta anymore but a craving is a craving!

  • Half a pound of gulf shrimp
  • 1/2 cup of sliced red onions
  • 1/2 cup of a chopped red bell pepper
  • 1 cup of sliced mushrooms
  • 3 tablespoons of store bought pesto
  • 1/2 cup of coconut milk
  • 1/2 cup of water
  • 1 tablespoon of flour (for thickening)
  • 1 – 2 tablespoons of olive oil
  • Salt, pepper, garlic powder to taste
  1. In a saucepan, sauté onions, peppers, and mushrooms using the olive oil.
  2. Add in pesto, water and seasonings and let it come to a boil.
  3. Once it’s boiled, reduce stove to low and add in coconut milk and let simmer for 5-10 minutes. Add in flour, if necessary, for thickening.
  4. Add in shrimp and cover with sauce.
  5. Let simmer for about 3-5 minutes and serve over whatever you’re eating it with. In this case I used store bought ravioli stuffed with cheese, mushrooms and truffle oil.

When I have enough time to make egg cups (see my lazy egg cups recipe) with chopped veggies and extra love, I do! Tonight I made two different types of egg cups, one with prosciutto and the other without. These are perfect for those who meal prep and need quick easy breakfasts in the morning. This receipt is whole30 compliant and you can always add other vegetables or cheese if you would like.

  • 12 eggs
  • 1 – 16 ounce carton of egg whites
  • 1/2 cup diced onions
  • 1 cup of chopped green bell peppers
  • 1/2 cup of chopped red bell peppers
  • 1 cup of chopped mushrooms
  • 1 – 2 cups of fresh spinach
  • 12 slices of prosciutto
  • 8-10 grape tomatoes sliced in half
  • 1 tablespoon of olive oil
  • Coconut oil spray for cupcake/muffin/brownie pans
  • Salt, pepper, garlic powder, onion powder, paprika, Herbes de Provence, Bajan pepper sauce to taste
  1. In a sauté pan, add olive oil and onions and sauté until onions are nice and brown.
  2. Add in bell peppers and mushrooms until they soften.
  3. Add in spinach until it’s wilted. Add in a little salt and turn off stove.
  4. In a large mixing bowl, add the eggs and egg whites. Add all other seasonings to taste. Herbes de Provence is my new favorite seasoning and it adds the perfect herbed taste to any dish.
  5. Fold in the veggies and let sit as you prepare the cupcake/muffin pans.
  6. In the 12 cupcake/muffin pan spray with coconut oil. Take a slice of prosciutto and line each section of the pan. For the non-prosciutto pan, just spray with coconut oil.
  7. With a soup ladle add in the egg mixture into each section. Place half of a grape tomato on each egg cupcake.
  8. Bake for 20-30 minutes and until the eggs are thoroughly cooked. Depending on the type of pan you use, the eggs will cook faster or slower. For example, the brownie pan I used will cook faster than the cupcake pan.
  9. Once the eggs are thoroughly cooked, you’re done!