Great recipes from Jamaica, Panama and more

Spinach and Arugula Salad with Dijon Vinaigrette Dressing

by Shaleen Pruitt

Spinach and arugula are consider a superfood and is loaded with fiber and  lots of vitamins, and minerals. This salad is bursting with flavor, crunch, a sweetness and served with an easy to make salad dressing


Makes 1 large salad or 4 side salads

1 cup baby spinach

1 cup arugula

1/4 cup red bell peppers, diced

5 grape tomatoes, sliced in half

2 tablespoons pumpkin seeds 

2 tablespoons sunflower seeds

2 tablespoons dried cranberries

1/4 cup diced avocados, diced


Salad Dressing Shaker

In a large bowl, toss spinach and arugula together with 2 tablespoon of salad dressing. Place the greens in a large or individual salad bowls. Sprinkle each salad with the bell peppers, the seeds, cranberries and lastly top with the diced avocados.


Dijon Vinaigrette Dressing

1/2 tsp. Dijon mustard

2 tbsp. cider vinegar, red wine vinegar or any flavored vinegar

6 tbsp. olive oil or 2 tbsp. garlic olive oil and 4 tbsp. olive oil

1/4 tsp. maple syrup or brown sugar to taste

Pinch of Italian seasoning

Salt and freshly ground black pepper to taste


In a small glass bottle with a top or salad dressing shaker, add the mustard, vinegar, Italian seasoning, salt, and pepper. Shake ingredients vigorously for about 5 seconds. Add the olive oil, shake vigorously for about 10 seconds and make sure all the oil is. Taste the dressing and adjust the seasoning

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Healthy Eating Idea

Here is a good item to have when making your SALADS

A Recipe for Hummus Dip

By Ruqquyyah  Shareef

I wasn’t a fan of Hummus until I tasted my niece’s version. Her recipe changed my mind and now I’m a big fan.


However, you need more than just the best product you need the best recipe. Simple, Quick and Taste Delicious!


1 (15 oz) can of chickpeas (add about 80% of the liquid)

5 pieces of garlic (or more if you like)

2 teaspoons lemon juice

2 teaspoons Tahini Sesame Paste

Pinch of salt


Place all ingredients in a food processor or blender. Blend to a smooth texture. Taste and adjust seasoning.


Serve with chips or veggies.




That’s all folks Enjoy!!

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Mavis Family background is from the islands... So they are always in the kitchen... here are a few products they love..

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