Jumbo Banana Nut Muffins

These muffins are intended to be mega – size, and appealing to those who want more. The muffins are nutritiously delicious, so you needn’t feel badly about eating the whole thing. However, you can make 12 muffins with this recipe instead of 9 mega (jumbo) muffins. Over-ripe bananas are good to use to make these muffins…

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Hearty Soups For Fall And Winter

Days are getting cooler and the nights longer. Cravings for a healthy hearty soup fit the bill.Soups are a great way to combine the nutrients and phyto-chemicals from many vegetables in one pot. We are eating a variety of vegetables that supply many healthful substances that work synergistically to protect us from at-risk diseases such…

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Simple Mango Smoothie Recipe

  Historical Origins of the Mango Mango originated from South East Asia, Myanmar and eastern India where they were grown and domesticated since ancient times (perhaps over 4,000 years ago). Mangoes were introduced to Africa 1,000 years ago and came to the New world in 1782 when Lord Rodney’s squadron captured a French ship bound…

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Apple Sauce Bran Cereal Muffins

One of the easiest ways to reduce calories and fats when baking, is to bake with applesauce. Not only does it reduce calories, it helps make recipes that can sometimes be dry much more moist and flavorful. Below is my heart healthy Applesauce Bran Cereal Muffins recipe. Enjoy! Ingredients: 1-¼ cups flour 1 Tablespoon. Calumet…

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Crispy Chicken Recipe

Everybody loves a nice piece of fried chicken once in awhile. But we also know how unhealthy that fried chicken is. So I have come up with a healthy alternative to the good ole Southern Fried chicken. Below is my Crispy Chicken recipe. Crispy Chicken Ingredients: 1 cup Post grape nuts cereal ½ teaspoon garlic…

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Rosemary Chicken with Grapes & Carrots

Grapes contain over 1600 natural compounds, but of these the phytonutrients of the polyphenol antioxidants are found in every part of the grape: the skin, the flesh, and the seeds. The whole grape equals the total of its parts that contributes to good health. These are found in grapes of all colors – red, green…

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Introduction to Gungo Peas

Gungo pea, known as Congo or pigeon pea (Cajanus indicus) is probably native to the East Indies. It came to Jamaica from West Africa by the Spanish. It is available fresh from November to February and dried the rest of the year. Rice and green gungo peas herald the Christmas and New Year season. Rice…

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Sweet Potato Appetizer Spread Recipe

Looking for an appetizer to take to a Holiday party or family gathering? This sweet potato spread is delicious. Serve it on saltine crackers or toasted pita triangles. Ingredients: 1 medium sweet potato Nonstick vegetable spray 1-tablespoon butter 2 tablespoons milk 1 teaspoon fresh thyme leaves, finely chopped ½ teaspoon onion powder Directions how to prepare:…

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Minestrone Heart Healthy Soup

Minestrone (/ˌmɪnɪsˈtroʊni/; Italian: [mineˈstroːne]) is a thick soup of Italian origin made with vegetables, often with the addition of pasta or rice, sometimes both. Common ingredients include beans, onions, celery, carrots, stock, and tomatoes. There is no set recipe for minestrone, since it is usually made out of whatever vegetables are in season. It can…

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Rum Punch

Whether you’re looking for a refreshing summer drink, Holiday drink or just a delicious any day of the year drink, check out this Rum Punch recipe. Rum Punch Ingredients 2 tbsp. Lime Juice 4 tbsp. Strawberry Syrup 6 tbsp. Jamaica Red Rum ½ cup Water ½ cup Ice Cubes ½ cup Lime Slices ½ cup…

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