Saturday, June 14, 2008

In a Caribbean frame of mind...(cont'd)

I also made this Cucumber and Carrot Salad to help tone down the heat in the jerk chicken. What a great summer salad if you are looking for one!

Cucumber and Carrot Salad

Yield: 4


1 x cucumber, sliced thinly
2 x carrots, grated
Half a red onion, sliced thinly
2 x fresh grated ginger
1/4 cup cider vinegar
2 tbsp honey
1/4 cup olive oil
1 bunch fresh mint, chopped
salt and pepper


Put ingredients into a medium sized bowl and toss well. Adjust seasoning.

In a Caribbean frame of mind...(cont'd)

Caribbean Salad

For the Salad Base:

6 cups of mixed salad greens
3 x green onions, sliced
1/2 cup of fresh cilantro leaves
1 cup shredded coconut, toasted
1 x mango, peeled, pitted and sliced

For the Coconut Lime dressing:

Zest and juice of 2 limes
1/2 cups of coconut milk
1 tbsp of fresh ginger, grated Salt and pepper


Put dressing ingredients into a jar with a tight fitting lid and shake well. Add salt and pepper to taste. Toss with the greens.


In a Caribbean frame of mind...(cont'd)

Reggae Rice
Yield: 4


1 cup of basmati or 1 cup of white rice
1 x 28 oz can of whole tomatoes
1 x can of black beans, rinsed
1 tsp of ground allspice
1 x cubanella or 1 x chili pepper, minced
2 x green onions, sliced thinly
1/4 cup of fresh cilantro, minced
1 tsp of salt
pinch of pepper


Put rice, tomatoes, black beans, allspice and salt and pepper into a medium-sized saucepan. Place over medium-high heat and bring to a boil. Turn heat down and let simmer until liquid has absorbed and rice is tender, about 20 minutes. Fluff with a fork and add green onions and cilantro just before serving.

In a Caribbean frame of mind...

Anyone who knows me knows how much I love Chef at Home with Micheal Smith... Well not too long ago he was creating a Caribbean Meal and thought that I would try it out for a couple of friends who had stopped by for dinner... We had jerk chicken, reggae rice, caribbean salad, a cucumber & carrot salad and topped it off with banana rum coconut smoothies... (obviously mine was a mocktail ;)

For our jerk chicken, I used a bottle of jerk seasoning that my father-in-law had given us with the chicken legs and thighs I had in the fridge. The longer it marinates the spicier it is so be careful with how long you keep it marinated...

Banana Rum Coconut Smoothies
Yield: 2

4 x bananas
2 cups of pineapple juice
1 can of coconut milk
pinch of ground allspice
1 tsp of vanilla extract
4 oz of vanilla extract
Juice of 1 lime


Place all ingredients into a large pitcher and puree with an immersion blender or alternately, puree in a blender.


P.S. I'll post additional recipes from the caribbean meal shortly!

Wednesday, June 4, 2008

French Toast...

I've been wanting to try this recipe since the first time I saw it being made on the FoodNetwork's Healthy Appetite. Plus to hear that it was healthy... what an added bonus :) I was so glad when I realized last night that I had everything in my cupboard to make it for breakfast... It was absolutely delicious and I couldn't believe how wonderful the smell was in our home as it baked in the morning.

Peach French Toast Bake

Prep Time: 15 minutes
Inactive Prep Time: 8 hours
Cook Time: 40 minutes
Yield: 6 servings


Cooking spray
1 large whole-wheat baguette (about 8 ounces)
4 whole eggs
4 egg whites
1 cup low fat milk
1 teaspoon vanilla extract
5 cups sliced peaches, fresh or frozen
1/2 lemon, juiced about 1 1/2 tablespoons
3 tablespoons brown sugar
1/4 teaspoon ground cinnamon


Spray a 9 by 13-inch baking pan with cooking spray. Slice the baguette into 1/2-inch slices and arrange the slices in a single layer in the baking pan. Whisk together the eggs, egg whites, milk and vanilla. Pour the egg mixture over the bread in the pan. In a medium bowl, toss peaches with the lemon juice and 1 tablespoon of the brown sugar. Scatter the peach slices evenly on top of the bread. Combine the remaining brown sugar and cinnamon and sprinkle over the top. Cover and refrigerate overnight.

Preheat the oven to 350 degrees F. Uncover and bake for 40 minutes.

Serving suggestion: Top with a dollop of vanilla yogurt, a drizzle of maple syrup and a side of Canadian bacon.

Nutrition Information
Nutritional Analysis per Serving Calories 263
Total fat 5 grams Saturated fat 1.3 grams
Protein 12 grams Carbohydrates 42 grams
Fiber 3 grams