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A Season Unapologetic

Plant-Based Food and Culture. Recipes For Your Wellness.


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FEATURES YOUR HEALTH & WELLNESS with Amanda Li, M.Ap.Nutr., RD Dive into 5 daily habits that may increase your risk for pre-diabetes. IN FITNESS Certified Personal Trainer and Holistic Nutrition Coach Krysta Marie gives ideas on how to Spice Up Your Fit Lifestyle. MOTHERHOOD Porsia Tassone, Shanika Graham-White, and Felicia Denise are three beautiful women who share their journey through the joys, laughter, loss, lessons and love that is Motherhood. IN FOOD PHOTOGRAPHY Featuring Dyutima Jha, an architect turned food stylist, photographer, recipe curator and founder of My Food Lens. Her motto being – “put your best food forward.” SPRING FORWARD: CHERRY SEASON A sneak peak at summer cherries with Margie Cook, Vegan Chef and Culinary Consultant. Learn how to make a Cherry Blossom Cheesecake that is a “blissful, RAW, self care explosion!” Grilled Pineapple with Mint Matcha Cream

Grilling pineapple wedges brings out their juices and adds a smoky flavour – and everyone loves dipping things!

CARIBBEAN VEGAN RICE DISHES Eartha Lowe’s cooking with coconut, spice, and everything nice! Get recipes for: Callaloo, Coconut and Ginger-Spiced Rice (pg. 42), and Jamaican Rice and Peas (pg.44), one of the most popular Jamaican dishes eaten worldwide.

IN FOOD And DRINK: RECIPES Cooking In Season Celebrate rhubarb season with a Classic Strawberry Rhubarb Pie Strawberries; get a taste of what all the fuss is about in a cool, refreshing Daiquiri

Chocolate Strawberry Pudding Bridge the changing seasons with a light, simple, and utterly delicious Cashew Cream of Asparagus Soup Sweet Oatmeal Banana Pecan Pancakes A JAMAICAN TRADITION Learn how to bake Vegan Easter Bun! While the majority of people purchase their Jamaican Easter Bun, learning to master the technique to make this bun at home has risen in popularity throughout the years.

GETTING TO KNOW HERBS & SPICES (part 2 ) 'The use of medicinal plants, referred to as herbalism, has as many traditions and theories as there are cultures on earth.' VEGGIE FUN FACTS: PINEAPPLE Exceptional juiciness with a vibrant tropical flavor that balances the tastes of sweet and tart. You can smell the ripeness of pineapple in season! See bonus recipe for Fresh Pineapple Juice. JAMAICAN FOOD WORDS & PHRASES Jamaican Patois has been gaining ground as a literary language for almost a hundred years.

IN EVERY ISSUE 20 Editor’s Notes | 12 Food In Poetry Photography by Dyutima Jha, myfoodlens.com


Dr. Maya Angelou


Diabetes is a metabolic disorder where chronic high blood sugar levels is associated with long-term microvascular complications affecting the eyes, kidneys, and nerves, as well as an increase risk for cardiovascular disease. The good news is that research has shown that if you take steps to manage your blood sugar when you have prediabetes, you can delay the onset or better yet, prevent type 2 diabetes from developing at all.


These days, we are surrounded by various ways to get fit, with there being something for everyone! With upbeat group classes, personal training for specific needs and technology led training, it is first important to know exactly what your needs are. Things to consider: Are you able to motivate yourself to get active or do you need some accountability? Are you someone who will be working out in the morning, evening or overnight? Do you require day care? Do you want to workout in a co-ed facility? What is the overall goal you are looking to achieve? What are activities you enjoy to help you reach these goals?


When learning about plants, it is important to realize there is no one way of knowing. There are historical records of plant use going back thousands of years. Many modern-day herbalists use herbs in their lives and in their practices and share their personal experiences. There's also a growing number of scientific studies on plants. Herbs support natural energy, provide essential nutrients, promote healthy aging, aid in the repair of vital processes, and strengthen healthy bodily functions. Learn about the healing power of cacao - in high quality chocolate form - in this issue.


Prediabetes refers to blood sugar levels that are higher than normal, but not yet high enough to be diagnosed as type 2 diabetes. The three markers we use for diagnosing type 2 diabetes are: Fasting glucose level (no caloric intake for at least 8 hours) ≥ 7.0 mmol/L Glycated hemoglobin (A1C) ≥ 6.5% Oral glucose tolerance test ≥ 11.1 mmol/L Although not everyone with prediabetes will develop type 2 diabetes, many people will. Prediabetes usually occurs in people who already have some insulin resistance or whose beta cells in the pancreas are not making enough insulin to keep blood sugar in the normal range. Insulin is a hormone and that signals the cells in the body to uptake glucose sugar. Without enough insulin, glucose sugar stays in your bloodstream rather than entering the cells in your body. Over time, this could lead to the development of type 2 diabetes. Diabetes is a metabolic disorder where chronic high blood sugar levels is associated with long-term microvascular complications affecting the eyes, kidneys, and nerves, as well as an increase risk for cardiovascular disease. The good news is that research has shown that if you take steps to manage your blood sugar when you have prediabetes, you can delay the onset or better yet, prevent type 2 diabetes from developing at all. Let us dive into 5 daily habits that may increase your risk for pre-diabetes, and how you can take control of your blood sugar levels once and for all!

Sleeping less than 6 hours per night.


Sleep is one activity that we all know we need and the importance of it for proper restoration and detoxification of the body. However, more than often it is not prioritized into our daily life and instead is put on the back burner. Numerous research studies has shown that sleep has a major role in the regulation of hormone function and glucose metabolism. Sleep deprivation is a stress on the body, and when we are under stress, this leads to more adrenaline release. Adrenaline signals the body to release glucose into the bloodstream. The body may end up releasing more glucose than it needs, leaving excess amounts to linger. Aim to get 6-8 hours of sleep per night!



Exposure to tobacco is similar to having chronic elevated blood sugar levels, in that it can damage blood vessels. This contributes to the hardening of the arteries, which impairs the body’s ability to carry oxygen throughout the body. Quitting smoking is one of the most important things individuals with prediabetes can do to help prevent or delay the onset of complications related to elevated blood sugar levels.

Picking juice over whole fruit and vegetables.


When you juice fruits and vegetables, all the fibre is completely removed. Fibre is a nondigestible carbohydrate that plays an enormous role in our bodies. One of its major benefits is delaying the emptying of food from the stomach, thereby keeping you feeling full longer and slowing the rate at which carbohydrates are broken down into sugars. Try choosing whole fruits such as apples, blueberries and pomelo, along with incorporating ample amounts of steamed, raw or cooked leafy greens, broccoli, zucchini, okra, or any of your favourite vegetables!

Skipping meals.


Eating at regular times throughout the day helps to control blood sugar levels. Try spreading out your three meal occasions to no more than 5-6 hours apart. Some people may benefit from a nutrient-dense snack in between meals particularly if they are very active or have smaller appetites. At mealtimes, remember to balance your plate with a serving of protein, vegetables and high-fibre carbohydrates, just like what are new food guide recommends!


Getting less than 10,000 steps per day.

Exercise is a one of the best ways to use up the sugar from the foods we eat, and to increase insulin sensitivity. Another words, it makes your cells more responsive to up taking the glucose from our bloodstream. Try to incorporate both cardio and resistance training into your daily life. This could be as simple as taking 3-10 minute breaks throughout the workday, and walking around the office building. When watching your favourite television shows, get up off the couch and do some body weight squats, lunges, push-ups and plank holds! Remember, our bodies are designed to move around, and if we do not use our muscles, they will atrophy and who wants saggy arms and legs, am I right? Diabetes is a serious chronic illness that can lead to detrimental complications. We only have one body, and it is up to us to take charge of our health because no one else we do that for us. Stay healthy, my friend and until next time, relish every bite!

SPICE UP Your Fit Lifestyle Consider some of these ideas when looking for a new fitness environment to stay active in!


Personal Training Studios


High Intensity Group Training



Big Box Gyms

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Porsia Tassone, Mommy to Landyn



Shanika Graham-White, Orchids + Sweet Tea | orchidsandsweettea.com



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Felicia Denise, Author, In The Best Interest Of The Child feliciadenise.com

Motherhood Motherhood

A Mother’s Reflection -

Happy Mother’s Day

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A Season Unapologetic It's April now. Warmer days transform the land. Longer days light the fields blossomed by a kindness, Ever-changing yet steady. Water seeps into the earth, A sign of good fortune, Awakening the sounds of small creatures laid dormant, By the rhythmic cycles of the seasons. It's April now. Courted by a psychedelic language of hues and colours, Intricacies of life lay hidden, quietly waiting, Like the chrysalis of a butterfly.

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“The power of visual story-telling inspires me.� Driven by an architectural background, I like to create modern, artistic and engaging compositions of food. Turning a 2-D image into 3-D with light and shadow and adding a 4th dimension of emotion, is what I strive for.

With colour as the foundation of my concepts, I believe that food can look beautiful, healthy & tasty when photographed with the right accompanying colour, which could be through the combination of ingredients within a dish or in the form of props. One of my favourite ‘props’ being light!

Grilled Pineapple with Mint Matcha Cream Recipe, page 40 I like to create different moods by manipulating light. Be it a crisp feel through bright highlights, sophisticated feel through dark shadows or moody feel through deep contrast, I twist & bend light to bring out the mood & story the food dictates. A former architect, I am attentive towards scale & proportion in my pictures. I fall back on the rules, like the golden triangle or Fibonacci series, that I used in my architectural stint, to help me create food compositions. These rules guide the placement of the hero subject such that it creates movement, making the viewer’s eyes travel through the frame in the sequence the photographer intends.


continue to use these rules as I play with various camera angles in the attempt to find that one, most flattering side of the subject. From flatlays to straight-on, I explore a whole range of angles in search of perspectives that make food look photogenic. One of my favourite tools to do so is using action in still life imagery. Creating motion makes food look real & brings it to life by making the viewer feel as though they’ve walked into the scene & are experiencing it real-time. But under all these principles of photography, lies my deep rooted love for food & adventurous outlook towards flavours. Combining ingredients that are not often found together is thrilling to me. I love to create innovative recipes with bold flavours & try to capture the thrill through my lens.

Looking through the lens, I constantly seek that shine on ingredients, those glossy highlights, accentuating shadows, the fall of light that brings out textures & that symphony of colours punctuated by striking flavours. My approach to photography is to achieve all of this while making sure the essence of the picture, the food always remains the hero.

In Case You Missed It Let’s talk living healthily with Amanda Li, Registered Dietitian and Founder of Wellness Simplified. Amanda brings together her dietetic experience and working in a professional kitchen setting to create a nutrition coaching practice that is food-centric and grounded in teaching individuals a basic life skill - nourishing their body, mind and soul. Read 5 Habits That May Increase Your Risk For Pre-Diabetes (page 6). Looking for some interesting ways to spice up your fit lifestyle? Krysta Marie, Certified Personal Trainer and Holistic Nutrition Coach gives ideas on how to do so (page 8). Food In Poetry ‘A Season Unapologetic’ is a short poem that speaks true to nature; everchanging yet steady. Let us begin the journey for what it means to experience the wonders of the seasons: the rain, blossoms, the sweets songs of birds, bees buzzing, butterflies fluttering, sunshine, and breathtaking views of growth (page 12). Nature uplifts the very fabric that is human.

A Lesson In Food Photography with Dyutima Jha (page 15) Through her “food lens” Dyutima shows us how to put our “best food forward.” Dyutima is an architect turned food stylist, photographer, recipe curator & founder of My Food Lens. After a decade of practicing healthcare architecture, she stumbled upon food styling and photography, which turned into an undying passion rather swiftly. Through her modern yet artistic style, she brings the colours & textures of beautiful ingredients to life & presents them in the best light. Her love for taste leads her to curate new recipes & her architectural background guides her in punctuating taste with aesthetics. Dyutima is the featured photographer in this issue of Cooking Green Goodness Magazine. She also shares with us a recipe for Grilled Pineapple with Mint Matcha Cream (page 40).



“Right now I feel, just like a leaf on a breeze, who knows where it’s blowin’? Who knows where it’s goin’?” These are lyrics from the song Nothing I’ve Ever Known, sung by Canadian Icon, Bryan Adams. This song is part of the soundtrack to the movie Spirit released in 2002. My two daughters loved watching this movie, and, I must admit, so did I. I loved this story about a wild stallion just wanting to run free and just be at peace in its freedom. It’s not that I wanted to be free from motherhood, but with motherhood comes that feeling of not knowing which way the wind is blowin’ on any given day. By the age of 23 I was already a Mom to two, while day dreaming beyond my reality as I put their needs above all else. As much as the movie Spirit is about the bonds of family, so is my life above all else. The learning however is that with that family bond, there are no limits to being free. I continue to reminisce and sing that song, the lyrics played out loud saying, “I feel so strong now, this can’t be wrong now.” In this issue of Cooking Green Goodness Magazine we celebrate mothers. Porsia Tassone, Felicia Denise, and Shanika Graham-White, are three beautiful women who share their journey through the joys, laughter, loss, lessons and love that is Motherhood (page 10). Shanika shares that in the thick of things she’s learned that motherhood does not require her to be perfect; it just requires her to be present. Motherhood is seeing your heart outside of itself. Although it’s fragile, has many moving parts, and super complicated, it’s the most important thing that you’ll ever have to do as a human being on this earth.

Cooking In Season Everyday cooking is about preparing good, wholesome, tasty, varied meals. With every meal we are presented with the opportunity to nourish ourselves and powerfully support our health. When you buy in-season, you also present yourself the opportunity to enjoy foods at their peak in flavour and nutrition like rhubarb (page 22), strawberry (page 26), and asparagus (page 32), celebrated in this issue. Diana Muresan and Sabine Alphonsine contribute their photography to this section of Food And Drink. Spring forward to a taste of summer with Margie Cook, Vegan Chef & Culinary Consultant. Cherry, the fruit of romance is celebrated in a Raw Cherry Blossom Cheesecake (page 36). A Taste of the Caribbean (page 41) The lure of the exotic cuisine of the Caribbean in general, and Jamaica in particular, has popularized products from the region as more home cooks begin experimenting with some of the island's popular dishes. Learn how to cook vegan rice dishes like Jamaican Rice and Peas (page 44) – one of the island’s most popular dishes enjoyed worldwide. Sophie Musoki contributes her photography in this issue for a Callaloo, Coconut and GingerSpiced Rice recipe (page 42).

Learn to bake a piece of Jamaica’s Easter tradition; Vegan Easter Bun (page 38). Equally as important to the people who follow a plant-based diet, is the notion that they too can still enjoy a piece of this long-standing tradition when Easter rolls around. Celebrate the exceptional juiciness of pineapples in season with its vibrant tropical flavour that balances the tastes of sweet and tart. See Veggie Fun Facts (page 56). Get a recipe for making Fresh Pineapple Juice. We continue with food and remedies that heal in the magazine’s two-part series on Herbalism (page 46). Learn about the taste and energetics of herbs, and how they support natural energy, provide essential nutrients, promote healthy aging, aid in the repair of vital processes, and strengthen healthy bodily functions. Read about “pungent” herbs like ginger (page 48) and cayenne (page 50). Pungent herbs awaken the senses and get things moving. They are warming, spicy, and have become part of culinary tradition because they not only taste good but also support one's health. We also take a look at “bitter” herbs with recipes for your wellness. A bitter taste causes you to salivate, which is one of the first steps in the digestive process. Learn about cacao (page 52) and how to make Dandelion Root Vinegar (page 54). Huge thanks to all contributors. One Love. Enjoy this issue.


Degree of Difficulty

When Harvest

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Where –

SPRING Common uses for rhubarb begin with poaching in light syrup or stewing with other fruits. We typically eat rhubarb in dessert dishes and think of it more as a fruit, but, rhubarb is actually a vegetable. Rhubarb’s long, red stalks require some serious sweetness to balance their tartness, so dessert is a logical option.

Rhubarb is best if you “string” it (as you would Callaloo, see page 42). You can “string” rhubarb by grabbing one end between a pairing knife and your thumb and pulling straight down to remove the celery-like strings that run lengthwise through each stalk. Only the stems of rhubarb are edible. The leaves, while not suited for human consumption, contain sodium oxalate, a chemical that safely destroys ozone depleting CFCs (chlorofluorocarbons), giving the deep green leaves a purpose beyond photosynthesis. It has even been reported that an abundance of this plant could help to reduce our carbon footprint. Rhubarb leaves are safe to add to the compost heap.

GOOD COMPANIONS FOR RHUBARB zest and juice of oranges, blood oranges, lemons, grapefruits, limes cinnamon, clove, cardamom, nutmeg, ginger, vanilla, angelica maple syrup, sugar, buckwheat honey strawberries, raspberries, apples

RHUBARB COOKED IN THE OVEN What puts many people off rhubarb is boiling it on top of the stove. Stove-top cooking changes the texture, turning the firm cut-up chunks into unappetizing mush. Instead, wash a handful of

rhubarb stalks, but don’t dry them. Chop the stalks into 1 inch / 2.5 cm pieces and place in a casserole dish without the lid. Add a big scoop of sugar or more to taste ad some grated orange peel. Stir to coat the rhubarb. Cook in the oven on a low heat, about 300°F/150°C, for an hour. The rhubarb chunks will stay whole and be bathed in a thickish sauce.

BUYING AND STORING Rhubarb should be firm, like celery, not limp. Store in the refrigerator but use as soon as possible; it does not improve with age.












SPRING FUN FACT! The heaviest strawberry according to Guinness World Records, weighs 250 g (8.82 oz), which was grown by Koji Kakao (Japan) and was weighed in Fukuoka, Japan, on January 28, 2015. The strawberry was of a Japanese variety called Amaou. It had an approximate height of 8 cm (3.15 in), length of 12 cm (4.72 in) and a circumference of 25 to 30 cm (9.84 to 11.81 in).

People flock to pick your own farms to fill baskets with these juicy red berries that are among the most popular of berries consumed worldwide. Almost all food, of course, is better when bought close to its source, but this is especially true of fruit. Strawberries grown in people's gardens - or those that grow wild - are true strawberries. Good strawberries, like so many fruits, do not travel well. If you've ever picked good strawberries yourself, or stumbled upon a hillside covered with the


distinctive red blanket of strawberries, then you know what all the fuss is about.

Many fruits, fresh or dried, can be combined in a fruit or mixed greens salad, soup, compote, and


so on. While most people would agree that many fruits are at their best eaten out of hand, it is worth knowing how to cook with them. Since strawberries are very perishable, they should only be purchased a few days prior to use. Do not wash until right before eating or using in a recipe.

To prepare strawberries, do not remove their caps and stems until after they've been gently washed and patted dry. This preparation method will prevent the strawberries from absorbing excess water, which can degrade texture and flavour. Pick off the leaves with your fingers, or cut them off with a pairing knife, or use a paring knife or small melon baller to dig out the stem and small core (which is not at all distasteful, but is relatively tough) at the same time

GET RECIPES Strawberry Daiquiri, page 28 Chocolate Strawberry Pudding, page 30



strawberry · lime







Getting to Know Herbs & Spices (part 2) See CACAO, page 52
















CHEESECAKE A blissful, RAW, self care explosion! Garnish with fresh or frozen berries, brownie circles or hearts, fresh mint, edible flowers, shredded coconut. There are no rules. Have fun with this recipe. Use it as a template. Mix and match. Don’t be shy.

3 cups walnuts pinch sea salt 1 cup rolled oats (GF if desired) 1 cup dried cherries 2 tablespoons coconut oil (plus extra for greasing pan) ½ lemon (approx. 2 tablespoons) zest from ½ lemon 1 teaspoon cinnamon ½ teaspoon turmeric powder ½ teaspoon acai powder (optional) ½ teaspoon ground sumac powder (optional)

Place all ingredients in bowl of food processor and pulse to combine until you have a crumbly yet slightly sticky mixture. Lightly brush cake pan with coconut oil and press crust mixture down evenly. Place in freezer for 30 minutes.

2 cups raw cashews- soaked for at least 6 hours or overnight in the refrigerator- drained and rinsed Juice of two lemons Juice of one lime 1 tin full fat coconut milk ¼ cup pure maple syrup (more to taste) 1 teaspoon vanilla ¼ cup coconut oil

Place all ingredients into a high-speed blender and blend until silky smooth. This will yield 4.5 cups. Remove pan with frozen crust from freezer and pour filling mixture on top evenly, leaving 1 cup in blender for frosting. Place pan back in freezer for an hour.

1 cup filling (reserve a few tablespoons if you want to drizzle on top of final cake like the picture) 1 cup frozen sweet or sour cherries Defrosted

Add cherries to the blender with the reserved filling and blend until combined. Set aside until the filling has frozen and then pour over evenly. If you reserved some white filling then now is the time to drizzle it over top of pink frosting, use a toothpick to swirl through the white in whatever motion moves you to make a beautiful painterly design. Return to freezer finished cake to freezer for at least one hour before wrapping. Defrost in refrigerator for approximately 1 hour before you want to serve. Store leftovers in freezer wrapped well. Cook’s Notes: Recipe yields 2- 6 x 2-inch (spring form) cakes or 112 x 2-inch round (spring form) cake. Soak 2 cups raw cashews for 8 hours or overnight in the refrigerator before beginning this recipe


A Jamaican Tradition -





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and Grilled Pineapples with Mint Matcha Cream With spring in the air & summer around the corner, chill out with these grilled pineapples that make for a delectable dessert or a scrumptious addition to a barbeque menu. Refreshing in taste & ready in a jiffy, they are perfect for all occasions. The tartness of pineapple caramelized to sweetness over a hot grill and then dipped into chilled matcha cream, gives that beautiful burst of fruitiness followed by an even finish of fresh mint, chocolate & a hint of liquorice. Opt out of adding sweet in the cream and you’ve got yourself a healthy, vegan, refined-sugar-free treat! Ingredients 1kg Pineapple, peeled 1 cup Coconut Cream, refrigerated for at least 6 hours

Sweet Oatmeal Banana Pecan Pancakes Golden brown and delicious. Let the warm maple syrup flow! Ingredients 1 cup whole wheat flour ½ cup oatmeal 1 tablespoon baking powder 1 tablespoon brown sugar ½ teaspoon ground cinnamon Pinch of sea salt 1 ½ cups almond milk 1 ripe banana 1 tablespoon chopped pecan pieces Warm maple syrup (as desired) Method In a large bowl, mix together the flour, oatmeal, baking powder, sugar, cinnamon and salt. Set aside.

½ teaspoon sugar (optional)

Combine the banana and almond milk in a food processor or blender, and process until smooth. Add the blended mixture to the dry ingredients and stir until combined. Add the pecan pieces.


Add additional almond milk if the batter seems too thick. The batter should pour easily.

1¾ teaspoon T2 Mint chip matcha tea powder

1. Slice the pineapple into long wedges. Place each wedge into a skewer. 2. Preheat a grill pan over medium heat. Cook pineapples on each side until they begin to caramelize and turn golden - around 2 minutes each side. For the cream 1. Carefully transfer the coconut cream into a bowl, leaving behind the water at the bottom. 4. Add the matcha tea powder, and sugar, if desired. Whisk until well combined. Cover and let sit for 5-10 minutes in the fridge for the flavours to develop. 5. Serve hot grilled pineapple with chilled mint matcha cream.


Heat a lightly oiled griddle or frying pan on low to medium heat. Pour the batter onto the griddle leaving room between pancakes. Cooks until bubbles appear in in the center of the pancakes, then flip and continue cooking until golden brown. About 3 - 5 minutes each side. Serve with warm maple syrup, fresh berries, or a sweet apple slaw. Sweet Apple Slaw Ingredients You’ll Need 2 medium-sized gala apples, grated or thinly sliced ½ cup pecans, chopped and toasted ¼ cup dried raisins 1 tablespoon lemon juice, freshly squeezed 2 tablespoons maple syrup Directions: Combine all ingredients in a bowl. Alternatively, substitute the pecans and dried raisins with granola. Servings: 4 Prep and Cook Time: 30 minutes Difficulty: Super easy!


See Jamaican Rice and Peas, Page 44



Callaloo Servings: 4 - 6

Prep and Cook Time: 45 minutes

Difficulty: Easy!

4 cups packed fresh Callaloo, chopped 1 large onion, chopped 2 garlic cloves, minced 2 tablespoon fresh ginger, grated Scotch bonnet pepper, use as desired 2 sprigs of thyme 1 cup coconut milk 1 teaspoon allspice

Sea salt & freshly ground black pepper, to taste 2 tablespoons extra-virgin olive oil 3 cups long-grained rice, washed

On medium heat, heat the oil in a large non-stick pot. Add the onion, garlic, ginger and thyme. Place the lid on the pot and cook for 4 minutes. Stir occasionally. Add the Callaloo to the pot. Close lid and cook for 3 minutes more, stirring occasionally. Add the rice to pot and stir to combine with the other ingredients. Close lid and cook for another 5 minutes, stirring occasionally. Add the coconut milk, allspice, sea salt, black pepper and scotch bonnet pepper, and just enough water to cover the rice. Cook on medium heat for 5 minutes stirring occasionally. Reduce the heat to low and cook for 15 minutes – 20 minutes, until the rice is cooked. Remove thyme sprigs and enjoy. TIP Callaloo is available canned if you don’t have access to fresh bunches. Use 1 can for this recipe. Alternatively, substitute callaloo with Swiss chard or collard greens.


An island rich in heritage is, "Jamaica, Land We

One of the most popular Jamaican dishes eaten worldwide. Try nuh buss the scotch bonnet!

Love." “The sun shineth, the land is green and the people are strong and creative” symbolizes the meaning of the country’s flag. Black depicts the strength and creativity of the people; Gold is the natural wealth and beauty of sunlight; and green represents hope and agricultural resources.

The history of Jamaica is a rich and vibrant one. The history of Jamaica inspires its people to move forward as a nation. Jamaica's history speaks to experiences of hardships and prosperity; and the growth and determination of a people.

INGREDIENTS 2 cups dried red kidney beans (red peas), washed 1 medium-sized onion, chopped 1 stalk scallion 4 – 6 sprigs of thyme 1 whole scotch bonnet pepper 2 cloves garlic, chopped 10 whole pimento seeds (allspice) 1 teaspoon sea salt 1 teaspoon black pepper

The Jamaican national motto is ‘Out of Many One

2 cups coconut milk

People’, based on the population’s multiracial roots.

4 cups rice (long-grain or basmati), washed thoroughly



The smell of rice and peas with all of its fragrant seasonings moved freely through the neighbourhood every Sunday in Jamaica. You could smell the fragrant thyme. To walk by someone’s home was to smell the story of your neighbour’s rice and peas process. If it didn’t smell slightly sweet, the coconut milk hasn’t yet been added to the peas. Sunday was the day every household in the neighbourhood designated to cook rice and peas, as true as it was that Saturdays were designated for cooking up soup. Rice and Peas was a part of a Sunday dinner tradition

AUTHENTICITY It's worth learning how to cook "authentic" Jamaican Rice and Peas. It's also worth knowing the unspoken rule: say NO to canned kidney beans! This traditional recipe is known for its fragrant use of thyme - king of the herbs in most Jamaican kitchens - and coconut milk. Pimento, scallion, garlic, and scotch bonnet peppers are also ingredients used to round out the dish’s flavours. Jamaican rice and peas is delicious on its own, and best of all, it's vegan. This rice dish can be enjoyed

with numerous vegan sides.

1) Place the dry red kidney beans in a large pot. Pour in 8 cups of water and soak overnight. Keep the soaking water in the pot. Alternatively, you can skip the soaking overnight and instead just slow cook the peas until tender. 2) Place the pot on the stove, add the onion, ½ stalk scallion, 1 clove garlic, 2 – 3 sprigs of thyme and pimento seeds. Cover the pot and cook on medium to high heat for about an hour, or until the peas are soft. Occasionally stir the peas making sure there’s sufficient water remaining in the pot. The water can sometimes “boil out.” Add more water to the pot as necessary until the peas are cooked. 3) After the kidney beans are cooked, remove the shriveled scallion and thyme sprigs with a fork. Add the coconut milk and the remaining seasonings and let boil for 10 minutes. 4) After the seasonings have simmered with the coconut milk, remove the scallion. Add the rice to the pot and stir to combine the ingredients. Make sure the water level is just above the rice. Bring to a boil. Add the scotch bonnet pepper and cover the pot. Turn the heat to low and cook for about 25 – 30 minutes, or until the water is absorbed and the rice is tender and fluffy. 5) Take out the scotch bonnet pepper and mix the rice the rice thoroughly from the bottom.


TASTE THE HERBS 'The use of medicinal plants, referred to as herbalism, has as many traditions and theories as there are cultures on earth.' In the book Alchemy of Herbs, it speaks of plants being a major source of healing for people all over the world, long before the internet or even books existed. There was a shift in thinking in the early 1900s when the American Medical Association (AMA) proclaimed what was "science" and what was "quackery." Furthermore, with the creation of antibiotics in the 1930's, people began to turn more readily to "better living through science" and used pharmaceutical pills for their illnesses rather than plants. Herbs were revitalized in the 1960's with the back-to-earth movement it's here that we see the beginnings of our current herbal resurgence. So how do we know what herbs can do? When learning about plants, it is important to realize there is no one way of knowing. There are historical records of plant use going back thousands of years. Many modern-day herbalists use herbs in their lives and in their practices and share their personal experiences. There's also a growing number of scientific studies on plants. Herbs support natural energy, provide essential nutrients, promote healthy aging, aid in the repair of vital processes, and strengthen healthy bodily functions.

PUNGENT Black Pepper, Cayenne,

Cinnamon, Fennel, Garlic, Ginger, Holy Basil, Lavender, Mustard, Nutmeg, Parsley, Peppermint, Rosemary, Sage, Thyme, Turmeric Most common culinary herbs are classified as pungent. Pungent herbs awaken the senses and get things moving. They are warming, spicy, and have become part of culinary tradition because they not only taste good but also support one's health. Chinese FiveSpice Blend, a recipe that calls for a blend of peppercorns, cinnamon chips, whole star anise, whole cloves, and fennel seeds, is commonly used to flavour many popular Chinese dishes. SALTY In herbalism, "salty" refers to

herbs that are high in micronutrients. Salty herbs like Nettle, have a mineral taste rather than an overly salty taste.

The Energetics of Plants

Plants have hot/cold and damp/dry qualities, just like humans. You might already recognize energetics in common foods. Take a cucumber for example. Is a cucumber hot or cold? Is watermelon dry or damp? What about a habanero pepper? Think of a cracker. Energetic qualities can vary depending on where or how the plants grew and how they have been prepared for consumption. Let's use fresh ginger as another example. Fresh ginger is considered to be warm, while dried ginger is considered hot. This isn't an observation measured with a thermometer, which would likely display the same temperature for each variety of ginger. Instead, it comes from how the herbs act and feel in the body. As you experience herbs and spices in your life, remember that herbalism seeks to find balance in the four qualities of hot and cold and dry and damp. Keeping track of how you are feeling in those areas is a good way to judge if the foods, herbs, and spices you are choosing are working for you.

SOUR Elder, Hawthorn, Lemon Balm,

Rose Just as with salty, the sour taste in herbalism tends to be more subtle. Many sour herbs have an important herbal action: they are astringent. Think of astringency as a mouthfeel rather than a taste. If you've ever bitten into an unripe banana or drunk a strong cup of black tea, then you've felt the astringent action often described as a dry sensation in the mouth. Astringent herbs tighten the mucosal tissues they come in contact with. Sour herbs are said to stimulate digestion, build strength, and reduce inflammation. SWEET Sweet herbs like Ashwagandha

nourish and build. Some Sweet herbs might be slightly warming or slightly moistening, but most have fairly neutral energetics. BITTER Artichoke, Cacao, Chamomile,

Coffee, Dandelion A bitter taste causes you to salivate, which is one of the first steps in the digestive process.



Taste: Pungent

Ginger is worth embracing. It has been widely studied by scientists with positive results for a variety of issues, making it one of the more accepted herbs in Western Medicine. This root contains anti-inflammatory compounds called gingerols, which inhibit pro-inflammatory molecules, and is used to treat a wide variety of conditions, including digestive issues, nausea, motion sickness, arthritis, headaches, colds, and flu. Ginger is also a delicious culinary spice that can be added in small amounts to both savoury and sweet dishes. It is very aromatic with a strong, spicy taste. Other common names: gingerroot Parts used: rhizome (commonly called a root) Energetics: fresh rhizome (warming, drying), dried rhizome (hot, drying) Plant properties: aromatic, anti-inflammatory, diffusive, stimulating diaphoretic, stimulating expectorant, carminative, analgesic, antimicrobial, blood moving, vermifuge, rubefacient Plant preparations: culinary, decoction, powder, tincture, candied, fresh juice

Taste: Pungent Should a recipe call for 1 teaspoon of hot pepper sauce for example, and perhaps you don't have that option in your pantry, try whipping together 1 teaspoon cayenne pepper (a standard grocery store item), 1 teaspoon vinegar and 1 teaspoon sugar as a substitute. The cayenne pepper is a rather hot and spicy herb (also known as chili pepper) 2 - 3 inches long. It is commonly used ground for flavouring various recipes including sauces, soups and stews. Many bottled hot sauces use cayenne for extra heat. Cayenne is a hot and spicy herb that has countless uses in your kitchen as well as benefits for your health as stated in the book Alchemy of Herbs. Pungent herbs like cayenne awaken the senses. They are warming, spicy and have become part of culinary tradition that not only taste good but also support one's health. Other common names: chili, chili pepper. Botanical name: Capsicum annuum, Capsicum frutescens Family: Solanaceae (nightshade) Parts used: mainly fruits, also seeds

Energetics: warming, drying Plant properties: stimulant, antimicrobial, metabolic stimulant, blood mover, anti-fungal, antioxidant Plant uses: toothache, arthritis, fever, heart disease, poor circulation, parasites, digestive problems, sore throat, bleeding, inflammation, weight loss, menstrual cramps Plant preparations: culinary spice, tea, tincture, liniment, oil salve Cayenne is a great addition to many culinary dishes. It is most often used dried, either whole or powdered. The most capsaicin is located in the lining of the seeds and the membrane from which the seeds hang. If using whole cayenne chilies, you can decrease the heat by removing the seeds.


Taste: Bitter -





Blowing on a dandelion seed puff offers both children and adults cheap entertainment and, some say, a free wish.

Taste: bitter (leaf); bitter, sweet (root)



Botanical name Parts used Energetics Properties (leaf): Properties (root): Plant uses Plant preparations -



PINEAPPLE Ananas comosus Exceptional juiciness with a vibrant tropical flavor that balances the tastes of sweet and tart. You can smell the ripeness of pineapple in season! Pineapples are actually not just one fruit but a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an "eye," the rough spiny marking on the pineapple's surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, bluegreen leaves and fibrous yellow flesh. The Spanish name for pineapple, pina, and the root of its English name, reflects the fruit's visual similarity to the pinecone. The core and stem of this tropical fruit contains bromelain, which reduces inflammation and helps protein digestion. Pineapple is rich in vitamin C. Vitamin C is the body's primary water-soluble antioxidant, defending all aqueous areas of the body against free radicals that attack and damage normal cells. Add fresh pineapple to your morning smoothie, any fruit and most vegetable salads. Try adding chunks of pineapple to your next coleslaw or carrot salad. This fruit is definitely worth embracing. When purchasing pineapples, look for ones that are free of soft spots, bruises and darkened "eyes," all of which may indicate that the pineapple is past its prime. Pineapple stops ripening as soon as it is picked, so choose fruit with a fragrant sweet smell at the stem end. Avoid pineapple that smells musty, sour or fermented. FRESH PINEAPPLE JUICE Here’s a super easy recipe to make Step 1: Wash and peel your ripe pineapple. Step 2: Chop the pineapple flesh and place in a blender. Step 3: Blend until smooth. Add sparkling water to blender for desired consistency. Step 4: Strain to discard fibrous pulp. Tip: Add crushed ice to blender for a cool smoothie. Substitute sparkling water with coconut water for a tropical infusion. Garnish with mint leaves and/or pineapple pieces. Cheers!

JAMAICAN Food Words & Phrases BUN

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