Wednesday, December 28, 2011

Jis Papay/Papaya Smoothie


One benefits of living in S. Florida is the access to varies to tropical and exotic fruits and vegetables. All most everyone I know has a papaya tree growing in their back yard. Did you know that papayas were referred to as "fruit of the angels"? This fruit is full of antioxidants, fiber, vitamins and makes for a great face mask. But today, I will be using it in a smoothie.


1 cup of fresh papaya
3.5 heaping tablespoons of sugar
7 oz of evaporated milk  (half a can)
1.5 cups of ice


Serving 2 cups.


This smoothie brings me back to my childhood. Enjoy!

Saturday, December 24, 2011



Legumes Epinard, Chou, Berejèn, Militon a Vyann Bef avec Coden

Legume shouldn't be this dark, got distracted by the baby and left on stove top too long.

Braised Spinach, Cabbage, Chayote Squash, Eggplant Beef and Turkey served with boiled plantain and white rice.

Legumes is a traditional Haitian dish of braised vegetables and meat that is a real crowd pleaser. It's hearty, healthy and worth the time and effort. The meat used in this recipe is beef and turkey but you can really use any meat including pork, crab, ribs, conch meat and my all time favorite oxtail. The same goes for the veggies. The cooking time is 2 hours and it does require a lot of attention, unless you are using a dutch oven, but this dish is a staple in every Haitian home. Enjoy!


1 lbs of stew beef
1/2 lbs of turkey necks/steaks
1 large eggplant/ 2 meduim eggplants
2 large chayote squash
1 bag of spinach (10 oz to 16 oz)
1 onion
2 bouillon cubes
1/2 green pepper
1 cup of chopped carrots
1 cup of cilantro
1/2 cup of parsley
2 tablespoons of epis
3 cups of cabbage (rough chop)
1 tablespoon of salt
1 tablespoon of pepper
1 habanero pepper
1 teaspoon seasoning salt
2 garlic cloves (crushed)
1 green onion (crushed)
1.5 sour oranges
2 small limes
4.5 tablespoons of oil (any except olive oil)
1 teaspoon of tomato paste
1 teaspoon of ground cloves
4 cups of beef broth


Juice the limes and set the juice aside. In a medium bowl, cut oranges and rub the beef chunks then rinse with hot water, drain and set aside. In a separate bowl rub the turkey meat with limes, rinse with hot water then drain and put turkey into the same bowl as beef. Pour in lime juice, add in chopped onions, 1 crushed  bouillon cube, salt, pepper, seasoning salt, crushed garlic cloves, chopped parsley, 1 tablespoon of epis(spice blend) and green pepper. Allow to marinade minimum 1 hour.

Wash and rinse all your veggies beforehand. Chop the carrots and set aside. Peel chayote, remove the white oval shaped seed in the center; then chop into cubes and set aside. Remove the skin from the eggplant, chop in half, remove some of the seeds from the eggplant and set aside. This helps reduce the amount of liquid released from the eggplant while in the pot. Wash and rinse cabbage and rough chop, then set aside.

Let's get started:

Add oil to a 6 or 8 quart stockpot on medium high temperature. Add in 1 tablespoon of epis and saute for 1 minute then add in strained beef and turkey meat and stir. Brown the meat, turning over and stirring. After 5 minutes pour in marinade and stir in tomato paste, add in habanero pepper (do no let this break, it will be very hot so watch for the pepper). Cover and let cook until the water evaporates some. Do not let it burn. Stir with wooden spoon and add in 1 cup of broth. Do this every 15 to 20 minutes.

Once the meat starts to take on a brown color and the water has started to evaporate some more add in 1 cup of broth, top the meat with the chayote, the eggplant, then the cabbage and cover. Lower temperature to medium and let cook for 30 minutes. After 30 minutes, add in rinsed spinach on top and cover. After 15 minutes, stir in carrots and cover the pot. At this point, the vegetables should start to cook down, the sauce should be getting thicker and the meat should be cooked completely. Allow the carrots to cook and the sauce to thicken a bit more, approximately 15 minutes.

At this point you want to search for and remove the habanero pepper. Lower the temperature after 15 minutes to low and serve with rice.

Legumes with boiled plantain and white rice

Every family and every home has their own way of making legume but I find that cooking everything in one pot is hassle free and saves time.

Breakfast of Champions!!

Sunday, December 18, 2011

Mashed Sweet Potato

Mashed sweet potato


2 lbs of sweet potato
2 tablespoons of white sugar
1 teaspoon of salt
1/4 cup of milk


Let's get started

Rinse off the root and remove the skin. Chop into small pieces. Then place in a medium size sauce pan filled with water and 1 tablespoon of sugar. Cook until tender. Drain the water and sprinkle in the salt, pour in the milk and remaining sugar. Here's the hard part. You can use a food processor, potato masher or plain of wooden spoon but this is where you would mash and stir all the ingredients until you get a smooth consistency.

It's well worth the work because the end result is a tasty and creamy sweet mashed potato.

Sweet Potato GOODNESS!!!


For Thanksgiving my beautiful cousin made sweet potato casserole topped with marshmallows and pecans that had everyone coming back for seconds, so I had to share this recipe.


3 - 4 lbs of sweet potato
1 tablespoon of vanilla
1 teaspoon of salt
3/4 cup of milk
1 cup of brown sugar
1 cup of chopped pecans (coarse or fine)
1 to 1.5 cup of marshmallow
1 teaspoon of cinnamon powder

Let's get started

Rinse the root off and using a veggie peeler remove all of the skin on the potato and chop into small pieces. The smaller the pieces the quicker it will cook. Place into a large or medium size pot filled with water add in 1 tablespoon of sugar. Cook until tender.

Once the root is tender drain all the water and mash with a mash potato masher or large fork. Sprinkle in salt. Pour vanilla into milk then pour onto mashed root. Using a wooden spoon or mash potato masher stir and incorporate until you get a nice smooth texture or well incorporated.  Pour into baking pan, I'm using a 1.5 quart pan, then evenly top with marshmallows, followed by coarsely chopped pecans then sprinkle on the remaining brown sugar (FYI: You don't have to use all the sugar.). Lastly sprinkle with cinnamon powder.

Bake in preheated oven for 350F for 25 to 30 minutes or until marshmallows and brown sugar has melted.

Saturday, December 17, 2011

Juicy Grilled Steak

 Grilled Steak

Here is  an amazing recipe for a simple and delicious steak. It calls for 3 ingredients, yes 3 ingredients and take less than 8 minutes to cook.


1 lbs of steak
1 tablespoon of brown sugar
1/2 teaspoon of salt
1/2 teaspoon of pepper
1 sour orange
1 stove top grill

Cut sour orange in half and rub the steak. Rinse with 3 to 4 cups of really hot water and drain. In a medium size bowl add in steak, salt, pepper and brown sugar. Allow to marinade at room temperature for at least 30 minutes. Based on my experience, beef marinates better at room temperature.

Stove top grill should be at medium temperature. Beef doesn't take long to cook. Once the grill is at it's hottest point, place the individual steak on the grill. Do not flip too often.Turn the steak over after 4 minutes. Reserve the marinade for gravy.  Depending upon how you well you like your steak, it should take no more than 5 to 8 minutes to cook. Any extra time with over cook the steak.

F.Y.I. Allowing the steak to sit for a few minutes will allow the meat retain it's juices.



1 teaspoon of brown sugar
1/4 cup of onions (or more)
1 cup of beef broth (or water)
1/2 teaspoon of cornstarch or flour
2 teaspoons of butter
1 teaspoon of paprika
salt to taste
1/2 teaspoon of pepper
1 tablespoon of oil

In the same bowl the steak was marinating in add in beef broth and cornstarch. Whisk until all lumps have dissolved. In a small saucepan on medium temperature add in oil and saute the onions until clear then add in broth mixture, sugar, salt, paprika and pepper. Once this comes to a boil lower the temperature and stir in butter. Cover and allow to cook for 5 minutes and serve with steak.

Wednesday, December 7, 2011

Finding a balance between Holiday food and Calories!

The holidays are here and that means good food. But along with the good food are the unforeseen and unwanted calories. As much as you're thinking, " No, I'll pass on the that." Instead your saying, "Can you pass the greens, please?" Or. "Where's the gravy?" The smell, the sight, the thought and the taste is just too overwhelming.

If you can muster up some energy here are 5 easy at home exercises that will help keep your jeans from fitting tight during this holiday season. Just do these quick exercises three times a week and you'll feel better, look better and burn the extra calories after your done eating.

  1.  30 minutes to 1 hour of cardio/aerobics (3 times a week)
    1. Improves metabolism (You can eat more.)
    2. Good for your heart
    3. Strenghtens muscles
  2. Crunches
    1. Strenghten core.
    2. Reduces belly fat. (Jeans will fit.)
    3. Improves digestion.
  3.  Squats and or lunges
    1. Build leg muscles. (You'll be able to get up from chair after eating.)
    2. TargetS lower body, abs and obliques.
    3. Strengthen your back.
  4.  Push up
    1. Build core strength.
    2. Build confidence.
    3. Build Endurance
  5. Jump rope
    1. Build Endurance.
    2. Muscle tone.
    3. Burns a lot of calories in a short time


Easy Macaroni au Gratin

Macaroni Au Gratin

I have so many different ways of making Macaroni au Gratin. But this recipe here is not complicated at all. It was created as a no fuss, I am hungry now necessity, but not in the mood for plain ole macaroni and cheese. It's easy, quick and delicious!


8oz Penne
15 oz ricotta cheese
1/2 teaspoon onion powder
1 tablespoon of mayo
2 teaspoon of worcestershire sauce/soy sauce
1 teaspoon of mustard
1.5 teaspoon of white pepper (black pepper is fine)
1 large egg
1/2 chicken bouillon cube
1/4 cup milk
salt to taste
6 oz mozzarella cheese
3 oz Parmesan cheese/cheddar cheese
1 small clove of garlic

Let's get started:

Add the penne to 3 1/2 to 4 cups of salted boiling water. Cook the penne until al dente ( do not cook the pasta completely, the oven will cook it through). While the pasta is cooking preheat your oven to 400 degrees F. In a separate bowl or baking dish (I'm using a 1.5 quart baking dish) beat the egg then add in the milk, mustard, a pinch of salt, pepper, mashed bouillon cube, mashed and chopped garlic, onion powder, mozzarella and ricotta cheese. Mix, mix and mix. Set aside.

Once the pasta is ready. Drain then toss into your mixing bowl/baking dish of mixed ingredients. Make sure each penne is coated. This is when you want to add to baking dish, if you haven't already. Then sprinkle the parmesan cheese on top.
 Bake until the cheese is melted and slightly brown. Looks like it was just kissed by the oven.

Remove from oven and let sit for 5 to 10 minutes before serving.