Avacado Veggie Wrap

This is a very quick simple wrap:

Medium size Mediterranean pita bread

1 fresh avocado sliced

1 green pepper

1 onion

1 tomato sliced

2 cloves of fresh garlic

lettuce rough chopped

2 Tbls of Kalamata olives

1 tsp. olive oil

Tzatziki sauce

Slice the garlic, onions, and peppers and stir-fry them with a little olive oil until tender then in the same pan warm your pita bread until it’s a little crispy on both sides. Remove it from the pan and begin to add your ingredients. Finish it off with the olives and Tzatziki sauce or whatever sauce you prefer and enjoy.

Great Northern Beans

Let’s start with the following ingredients:

1 bag of Great Northern Beans - open and soak overnight in water

3-4 carrots cut into a medium size bites

3-4 starks of celery cut into medium size bites

4 cloves of fresh garlic chopped

1 large white onion chopped

4-5 smoked turkey tails cut into 3 pieces

Chicken or veggie broth

salt, pepper, and the seasonings of your choice

2 TBL spoons of Olive oil

If you have a Dutch oven pot which is great for this meal…. add the olive oil in the pot heat it on a medium flame add the carrots, garlic, onions, and celery allow to cook but remain crunchy add the cut up turkey tails and then add the container of chicken or veggie broth and allow to slow cook for about 20-25 mins. Then take your beans that have soaked overnight and been rinsed put them in the pot with the veggies and smoked turkey tails and stir to combine everything add about 11/2 cups of water and cover the pot and allow the beans to cook for about 45min - 1hr. or until they are tender. Check the beans while cooking and be sure to stir occasionally to be sure they don’t stick, when they reach the tenderness of your desire turn them off and serve with cornbread or biscuts. I love them plain with no bread at all. Awesome filling healthy mean. Full of protean and fiber.

Great Northern Beans 

Heart Healthy Callaloo!

Alright now for my friends the love Caribbean Food here’s something a little healthy for you… I love Jamaican Callaloo, but I most certainly can not have all of the fatty oil that typically come in it, so I make my own Mitchener’s Delectables Callaloo and it very simple to make. Here we go:

Fresh Collard Greens Clean and shred them

Colorful mini bell peppers or normal size Cut into small rings or slices

Large White Onion cut into chunks

4-5 fresh cloves of garlic chopped or minced

small piece of ginger chopped or minced

Crushed Red Pepper

Seasonings to your taste

EVOO - Extra Virgin Olive Oil

Add olive oil to a large hot frying pan or WOK stir fry the onions, peppers, ginger, garlic and any other veggie that you would like to add. Cook till crunchy add some seasoning then begin to add your shredded collards a little at a time and stir fry until they begin to get tender but still crunchy do not cook all of the life out of the food. Continue to flip and add more until you are done cover with a lid for about 3-4 mins. then remove from the pan and prepare to eat until your hearts desire.

Those Famous Lamb Chops

As promised in my last blog here are a few pictures of my Amazing Lamb Chops! Now of course I can not eat them any more because I no longer eat red meat or anything high in fat because I eat Heart Healthy but I do still cook them for others and let me just tell you the original flavor, the Honey Jerk, the Jerk, the Curry, and the spicy bar-b-que grilled are the truth!

Heart Healthy Meals

Jamaican Style Chicken Jerk Burger

Chicken Jerk Burgers

1-2 lbs. of ground chicken

2 cloves of fresh garlic Chopped

1 Tbsp. of Worcestershire Sauce

2-3 Tbsp. of Spicy Jamaican Jerk Seasoning

2 Tbsp. of light mayo made with olive oil

1Tbsp. of parsley

Mix All ingredients in a medium size bowl until all ingredients are combined well.  Scoop out the burger mix and form burgers. 

Cook burgers in a frying pan with about 1 Tbs of olive oil or on a grill until done.  Should only take about 3-4 mins each side.

Rolls:  For the best GMI results use Rye or Pumpernickel rolls or a mix of the two.   You can also use lettuce like in the picture above.  Toast rolls in a pan with a small amount of Vegan Butter spread until the roll is crispy then add your own condiments.

There are fries in the picture but trust me they are not for you LOL! Unless you make sweet potato fries…

Enjoy!

Chicken Jerk Burger lettuce wrap

Heart Healthy Meals

Curry Chicken and Green Beans

4 Chicken thighs or 4 chicken breast

2-3 Cloves of fresh garlic minced

1 white onion chopped

1 green pepper chopped

2 Tbs. Jamaican Curry Powder

1 small bag of fresh green beans

Clean all your chicken properly and then cut into chunks or strips however you prefer. Season your chicken with adobo with cumin, salt, pepper to your liking. Rinse all veggies and chop to prepare for stir-fry.

Prep a large frying pan or wok with olive oil, heat medium to high temperature. Take the seasoned chicken chunks or strips and stir-fry until done add curry powder then add cut veggies and stir-fry together until tender but still snappy and crunchy.

Let simmer for about 3-5 minutes

PSA: Never Cook all of the life out of your veggies.

As you see the picture has it served on white rice… but you can use not brown rice or no rice at all it taste amazing alone just add more green beans and it will fill you up.  Light and Heart Healthy. 

Enjoy and make me a plate.