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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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Seafood Dish

Healthy Eating Idea

Eating Salad

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!!

Get your Tahina here now...


BY Chris Delfosse


1 Medium white onion

1 Bell pepper (red)

3 medium sweet potatoes 

3 Cloves of garlic

Coconut oil

Thyme (dried)

Turmeric (ground)

Chili powder (hot)

Curry powder (hot)

Garam masala

Madras curry powder


Tomato paste

Red lentils

Coconut milk (full fat)






Need a pan with cover

Wash lentils until water becomes clear

Chop up onion, put in a bowl

Chop up bell pepper, put in a bowl

Peel skin off sweet potatoes 

Cut sweet potatoes in (about) 1” pieces, put in a bowl

Peel and chop garlic

In a pan, add 3 tablespoons of coconut oil, bring to medium heat

Add in onions 

Cook until translucent 

1 teaspoon of thyme 

1 Teaspoon of turmeric

1 pinch of chili powder

1 1/2 tablespoons hot curry powder

1 teaspoon garam masala

1 tablespoon madras curry powder 


Add in bell pepper 


1 teaspoon ginger

3 cloves of garlic 


1 tablespoon tomato paste (purée) or, 1 can chopped tomatoes 


Add in the sweet potatoes

Add pinch of salt


Add 1 1/2 cups of washed lentils


Add 1 can coconut milk 

1 cup boiling water

Add 1/2 lemon 


Put lid on and check every few minutes

After potatoes become soft take it off the heat 



Add handful of spinach 

Almond butter 

1 - 2 Green Serrano peppers 




1 cup red lentil (washed and soaked for 20-25 minutes)

1 inch of ginger (roughly chopped)

4 cloves of garlic (roughly chopped)

1 cup flat leaf parsley (or cilantro leaves)

1/2 cup almond flour/meal (or whole cashew nuts)

Salt to taste

1 to 1/2 teaspoon garam masala powder 

1 teaspoon cayenne pepper (or Indian red chili powder, or    2 green chilies, or chili flakes)

1 teaspoon cumin powder

1 teaspoon black pepper powder 

1 lime or lemon juiced

1/4 teaspoon baking soda




1 teaspoon cooking oil

1 medium yellow onion (grated - about 1 cup)

1 medium potato (grated - about 1 cup)

1 medium carrot (grated - about 1 cup)

1 cup of cabbage (grated/finely chopped)

Salt to taste


1/2 cup cooking oil for frying




Red lentils - Wash until water becomes clear 

In a bowl, put in lentils and water to soak for 20 - 25 minutes (put in enough water to cover over the lentils)

After lentils have soaked, strain off water and set it aside

To a heated pan, add 1 teaspoon of cooking oil

Add in the vegetables and 1 teaspoon of salt

Stir and cook for 4-5 minutes on medium-high heat (this is to get the moisture out of the vegetables)

Set aside to cool

Into a food processor, pour in the red lentils 

Add in 1 inch of ginger

4 cloves of garlic

1 cup of flat leaf parsley 

1/2 cup of almond flour

1 teaspoon of salt 

1 teaspoon garam masala 

1 teaspoon cayenne pepper (or Indian chili powder)

1teaspoon of cumin powder 

1 teaspoon of black pepper powder 

Juice of 1 lime or lemon 

Process the items

Once blended, set aside 

To begin to make the kebabs, in a mixing bowl pour in the red lentils mixture 

Add in the vegetables and mix together 

Add 1/4 teaspoon of baking soda

Mix well

Add a few drops of oil on my hands and spread all on my palms (done so the mixture doesn’t stick)

Start to roll the mixture into kabob shapes and set on a plate 

Start to fry the kababs 

In a medium to high heated pan, add 1/2 cup of oil

Add in the kababs

Cook until brown on one side then flip over until cooked completely 

Remove from pan 

Ready for serve

By Chris Delfosse


By Chris Delfosse


Red lentils

Coconut oil

Vegetable broth

Crushed tomatoes

Lemon (juice)



Black pepper

Chili peppers


Curry powder




Red chili

Garam masala

Coconut milk

Cilantro and/or spinach 

Almond butter


Ingredients Amounts


1 tablespoon refined or virgin coconut oil

4 cloves garlic, minced

2 inch piece of fresh ginger, peeled and minced

1 tablespoon minced fresh turmeric, or 1 teaspoon ground turmeric 

1-2 Serrano peppers, diced (depending on tolerance for spicy foods)

1 teaspoon ground cumin

1/2 teaspoon ground coriander 

1/2 teaspoon Indian red chili powder (if you only have regular chili powder, use 1 teaspoon)

2 teaspoons curry powder

1 teaspoon garam masala

1 teaspoon sea salt

1 teaspoon black pepper 

1 cup (180-190g) red lentils, or split red lentils (note: the split variety will cook a bit quicker)

2 cups (480 mL) low-sodium vegetable broth

1 14 ounce (400-425 mL) can crushed tomatoes 

113.5 ounce (400 mL) can full-fat coconut milk

1/2 a small lemon, juiced

1/2 cup fresh cilantro, roughly chopped


Serve with Basmati or Jasmine rice and naan




Rinse the lentils in cold water until the water runs clear


Heat a large, deep skillet or large saucepan over a medium-high heat and add the coconut oil.  Once the oil is simmering, add the garlic, ginger, turmeric, and Serrano pepper and cook for 2 minutes, stir frequently to prevent garlic from burning.


Add the cumin, coriander, chili powder, curry powder, garam masala, salt, and black pepper, and cook for 30-60 seconds until fragrant, tossing frequently to prevent burning.  Add in the ground turmeric and stir.


Pour in the vegetable broth, and use a wooden spoon or spatula to scrape up any browned bits on the bottom of the pot.  Add in the lentils and the crushed tomatoes and mix well.  Reduce the heat to low and cover the pan with a lid.  Simmer for 20 to 25 minutes, or until the lentils are cooked thoroughly and have mostly softened.  

NOTE: If the lentils aren’t quite soft after 25 minutes, add a few spoons more of broth or water and cook for another 5 minutes.


Remove the lid and stir in the coconut milk, almond butter, along with salt and black pepper to taste.  Continue cooking on low heat, uncovered for 5-8 minutes, until the curry has thickened and is creamy.


Finally, stir in the lemon juice and cilantro, and turn off the heat.


Serve the curry with rice and naan or flatbread.  Store leftovers in the fridge for no more than 4 days.

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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