dinn y t s & Ta oup! t h g Li I速 S a G e G v MA Ha Have
the Secret of Great Flavour!
9 10 Web Crawl Round Up
IN SEASON Sweet & Sticky
13 20 24 FOODIE NEWS ¡Buen Apetito!
COOKING SCHOOL How to...Grill
OPEN DOORS Frozen Treats
FOR STARTERS Fresh
BAKE BABY BAKE Keep it Cool
NATURE’S WAY Red & Juicy
Editor: Leisha Wong Contributing Writers: Karla Henry, Jessica Hylton, Kristina Kerr, Claudette Powell, Jacqui Sinclair Photographers: Lance Brown, Jessica Hylton, Dwayne Watkins Design: Sharky Publisher: Kingston Kitchen Ltd. 10 Deanery Road, Kingston 16, Jamaica Email: firstname.lastname@example.org Tel: 876 . 867 . 8795 www.kingstonkitchenja.com Printed in Jamaica by The Herald Printery Advertising Sales for Kingston Kitchen 2011-2012 by M&M Media Ltd. 69 - 75 Constant Spring Road, Unit 6, Kingston 10, Jamaica. Email: email@example.com Tel: 876-977-6745 / Fax: 876-622-3916 Reproduction in whole or in part, without written permission from the publisher, is prohibited.
CHEF’S TABLE Grilling 101
KITCHEN CREW 101 Lazy Days of Summer
KITCHEN CONVO A Master Plan
HEALTH Take a Leap
PURE COCKTAIL Ice Cold
Come Dine with Us
Photos: Dwayne Watkins From left: Melanie Miller, Dwayne Watkins, Leisha Wong, Chef Oji Ashebre Jaja.
How is it that 2013 is almost done already? For the Kingston Kitchen team, we have been incredibly busy behind the scenes, growing our familyâ€”both personally and in the business. We have been working to execute some exciting plans for the rest of this year, as we continue to bring you unique and distinctive culinary experiences. What started as an idea between friends, to create an atmosphere of good food and fun, for our friends and family, has really grown, and we are excited about the possibilities.
For now, we are focusing on the re-launch of our market events. We know you have missed us, from the many e-mails, tweets and posts, but please be assured that it will be worth the wait. With only two events planned for this year, we are working to ensure that each is a truly stellar event with unexpected surprises and entertainment, as well as excellent food. So please, spread the word, come out in your numbers, bring a friend, and join the EAT GOOD mission. 5
Photos: Dwayne Watkins
As always, we had a blast putting this magazine together. We were honoured the talented Chef Oji Jaja found time in his incredibly busy schedule to fit in a photo shoot for the cover of this issue. Picnicking was the concept behind Kingston Kitchen when we first launched, so we wanted to bring you a jazzy picnic in Kingston Kitchen style. It’s regular picnic food turned up a notch. And with Dwayne Watkins behind the camera, and Melanie Miller setting the scene, it was another great shoot. We were even schooled in a little science as Chef Jaja showed us how to make “balsamic caviar” using agar agar, a vegetarian gelatin that helps to form the delicate balls. This is cooking out of the box as only Chef Jaja can do it. Check out his recipes in “Lazy Days of Summer” (page 37). The Spanish are coming! Yes, and they (under the Embassy of Spain) donated hundreds of thousands of dollars to worthy culinary arts students at UTech, in association with the Spanish-Jamaican Foundation, the Société Mondiale du Vin and the Jamaican chapter of the Chaîne des Rotîsseurs. Read the complete story in Foodie News (page 13). We also check in with St-Mary-based Radical Farms and learn about the production of their grape tomatoes (page 29), get some nice cool dessert recipes courtesy of Jessiker Bakes (page 26), and some delicious grill recipes from the island’s top grillers (page 33).
the event, e-mail us at Kingstonkitchenja@gmail.com, and we will add you to our mailing list. We would love to have you. If you try any of the recipes, don’t be afraid to share with us on Facebook, Twitter, and now on instagram (@KingstonKitchen). We love hearing from you.
So, the wait is almost over. Kingston Kitchen will be back in Hope Gardens on Saturday August 24th, 6PM to midnight. Bigger and better than before. If you EAT GOOD! would like to become a part of the family as a vendor at Leisha, Melanie and Jacqui 6
In case you missed anything…
We have been blogging! In case you missed any of our recent posts, here are some of our favourites. In case you missed it:
1. Adding a little balance to our lives, we resurrected our Meatless Mondays mission. Going meat-free one day a week, is not only beneficial to our health, but also the environment. We shared some delicious recipes…so bursting with flavour you would never miss the meat.
2. We welcomed our guest blogger, Jair Lyons and his column “Lyons in the Kitchen”. And while computer issues, everincreasingly popular boot camps (mission summer body in full full effect!), and a busy work schedule has kept him from contributing, we look forward to seeing more fit, healthy, body-beautiful recipes in the next few weeks. 3. For all of our magazine fans, we shared some exclusive recipes, including Jessiker Bakes’ Strawberry Lemon cake and this delicious Guava Crème Brûlée from Chef Dennis McIntosh. Ingredients 16 oz. cooking cream 4 oz. white sugar Pinch of salt 1 tbsp. vanilla extract 6 egg yolks 2 oz. guava purée 2 oz. melted butter 8 buttered ramekins **you will also need a cooking torch. Method 1. Pre-heat the oven at 300˚ F. 2. Boil a pot of water for the water bath to be used later. 3. Place the cream, sugar and salt in a clean pot, bring to a slow boil. 4. Beat the egg yolks, vanilla and guava puree until smooth. 5. Add the cream mixture to the egg mixture stirring constantly until everything is incorporated. 6. Pour the mixture into the buttered ramekins and place them in a baking tray, surrounded by the hot water. 7. Place in the oven and bake for about 20 minutes until custard is cooked. 8. Allow to cool, and finish off by sprinkling some sugar over each, and browning with a torch to create a crisp shell.
By Jacqui “JuicyChef” Sinclair
SWEET & STICKY
TIME TO DUST OFF THOSE GRILLS.
IT’S ALL ABOUT THE BBQ
The sudden scorching sizzling heat has made its entrance so no one doubts which season we are in. During the summer, we are inclined to dine al fresco to enjoy the elements. It’s not an uncommon sight driving around the Jamaican countryside, to observe people congregating outdoors, at cook shops and rum bars. The coast is especially sweet, cooling off in the refreshing Caribbean Sea or escaping to the mountains for cool fresh air. No one truly wants to stay indoors unless it is unbearably humid. Fans are on constant rotation and air conditioning units keep the air pleasantly chill. Trust me; we islanders know how to manage the heat. Summer food tends to be lighter fare, however when it comes time to entertain, barbeques take centre stage. Internationally, South African braai, Argentinean asados, Jamaican jerk lymes, Brazilian churrascarias and Australian barbies, all have one thing in common— meat and fire. This is encapsulated in an ancient and basic style of cooking that never ages, grilling. 10
Despite the heat and the smoke, it touches the core of our hunter-gatherer roots. Is it no wonder then, that men are the ones who typically grill, as sexist as that may sound. Rest assured I know many female grillers who put men to shame. Grilling is a fundamental technique whose character only changes around the world by the type of seasonings, rubs or sauces used, but at its heart, the same sentiment is what brings us together, a love of good food coupled with camaraderie. Nowadays, grilling has become more sophisticated from its humble roots of simple wood, meat and fire. Many vegetables are wonderful grilled such as corn, eggplant, zucchini, tomatoes, mushrooms, onions and peppers. There are many ways to grill using charcoal or gas, (most people have a preference); charcoal lends more smokiness, but cooking with gas is environmentally friendly and more convenient.
IN SEASON HERE ARE SOME TIPS FOR A GREAT GRILLING EXPERIENCE • Preheat your grill: The main point of grilled food is getting the right temperature. In order for your food to cook properly, you need to make sure you have a controlled steady degree of heat. Lower temperatures between 300˚F to 350˚F are better for fish and vegetables, while higher from 350˚F to 450˚F, is better for meat.
JuicyChef’s Stout Spare Ribs Summer is grilling season and my robust stout sauce goes lovely with pork. I like to start this off in the oven and then finish on the grill for the last 15 minutes or so to make sure that the pork is cooked through internally. Ingredients 1 large pack of pork ribs 1 fat sprig of thyme, leaves stripped Ginger, grated, to taste Pimento, crushed to taste Garlic, to taste Salt, to taste
• Safety first: You will be dealing with extremely hot temperatures, so make sure to use tongs, spatulas, brushes and other equipment that helps to minimize contact with the heat when handling food. Be cautious with any matches or lighter fluids that you will be using (especially if using charcoal), and watch the flames closely making sure they are under control. Stout BBQ Sauce Kids are fascinated by fire, so be careful and keep them Ingredients occupied with something else. 1 large onion, chopped Vegetable oil to sauté onion • Food hygiene: The best advice I can give is to use 2 tbsps. apple cider vinegar the freshest ingredients as possible. Keep raw and 500ml original BBQ sauce cooked foods separate from one another to avoid cross 2 tbsps. brown sugar contamination. Foods that need to be kept cool should ½ to 1 tsp. chilli powder be left in the fridge or in a cooler until ready to serve. 250ml stout Marinades should be discarded once you have removed Salt to taste meat from them. If you wish to baste with marinade, make sure you make extra that has not come into Method contact with the raw meat. Likewise, keep extra sauce • Season pork ribs overnight or for a few hours with for dipping separate from which you are using to baste thyme, ginger, pimentos, garlic and salt to taste. meat. • To prepare sauce, sauté chopped onions in a little vegetable oil until soft. • Is it cooked?: Grilling is often based on “trial and • Add the rest of ingredients and bring to a boil and error”, and with practice, you will be able to gauge if lower heat to a simmer and cook until sauce is reduced food is properly cooked through or not. Chefs often by half and thicker. use touch to tell, the firmness guiding us at varying • Slow roast seasoned ribs in the oven at 350˚F for 1 time intervals on whether or not the meat is rare, hour. medium or cooked through, without cutting and • During oven time, baste the meat ever so often with letting precious juices flow out that will make the meat the lovely juices. dry out. If you are not confident, a meat thermometer • Remove from the oven and brush the sauce on the is a great investment to inform you of the appropriate rack of meat generously on both sides until well coated internal temperature. and place on prepared grill. • Grill on both sides until the sauce is set on the ribs, brush sauce for a second time on both sides of the ribs and grill for a few minutes more. • Reserve left over sauce for dipping.
by Leisha Wong
¡BUEAnPeTitO! The culinary stars aligned as the Embassy of Spain, The Spanish-Jamaican Foundation, the Société Mondiale du Vin and the Jamaican chapter of the Chaîne des Rotîsseurs, came together to celebrate the connection between Jamaica and Spain, raise money for UTech’s School of Hospitality, and essentially enjoy a night of unforgettable food and wine. Hosted by Spanish ambassador and president of The Spanish-Jamaican Foundation, Celsa Nuño, the ambassador used the event to showcase the importance of gastronomy in Spain’s brand. As home to three of the world’s top 10 restaurants (visit www. kingstonkitchenja.com for link to complete list), as well as producers of some of the world’s best wines, Spain is a must-visit on the radars of globetrotting foodies. The night’s menu was created and prepared by a team led by Chef Frederick Gayle, Grand Palladium’s executive chef. Wines were donated by Ambassador Nuño, and introduced by wine aficionado, Chris Reckord. Students from UTech’s School of Hospitality provided the service for the events, and six students from UTech were also awarded scholarships that totaled J$300,000, raised during the night. Meet the Four of the Winners:
ANDREW GRANT Hometown: Kingston Age: 21 What inspired you to get into the culinary arts ? However clichéd this might sound, my culinary inspiration was my grandmother. She was the one who showed me that food is a channel for making others happy and she instilled that love of making people happy through food, in me. I would like to give thanks to my grandmother Lena-May Ferguson for instilling in me the joy of cooking.
Jamaica’s culinary future recognised and cultivated by fundraising Spanish dinner.
Which local culinary personality do you admire? Why? I admire many culinary personalities, but the one I admire the most is Chef Karl Thomas. He is not just an amazing chef, he is also on amazing person. He is humble although his skills would make it seem as if he shouldn’t be. His dedication to the culinary world in Jamaica is remarkable; his passion to create Jamaican dishes with an international flare is what drives him to become the best. No matter where in the world he is he also represents Jamaica, keeping the Jamaican culture alive, in every dish he makes. You could say that he has a perfect balance of ‘yaadie’ style and international training. Jamaica’s food is so unique because… Jamaican food is unique because of the spices and the emotions we add to the food when cooking. Jamaica is a country that has a diverse set of nationalities and cultures. Jamaican cuisine mixes the spices of India, Spain, and the methods of cooking from the African slaves that came here to work on the plantations.
KAMOI A.D. GREYSON Hometown: Portmore, St. Catherine. Age: 20 yrs What inspired you to get into the culinary arts ? From a tender age of five, I was always fascinated with the kitchen; always wanting to help out wherever I could. Whenever someone was in the kitchen at home cooking I was the next person right behind them watching their every move and asking ‘Why are you doing that?’ or “Why that go in there?’ From there my love of food grew. Which local culinary personality do you admire? Why? The local culinary personality I admire is Chef Brian Lumley. Chef Lumley is an inspiring chef because of his culinary journey. Being a young chef is not an easy task but it is one that he has proven that with hard 13
FOODIE NEWS work and dedication, it can be done. Working alongside Chef Lumley at several catering events has given me the great opportunity to see what the culinary world in Jamaica has to offer. His unique journey has been an admirable and inspiring one.
cooking also offers greater health benefits. In addition, by the incorporation of a variety of seasonings, flavours, herbs and spices we are able to create some of the most delectable and mouth watering dishes.
Jamaica’s food is so unique because …of our culture. As Jamaicans we are naturally adventurous; we do this especially with our food. Our culture displays our exclusive spice profiles and flavours. Jamaicans like to explore with our natural resources and create something different. With our food we try to always take it to the next level, trying to “Grow what we eat and eat what we grow”. Keeping within the boundaries of our island, we try to take the resources we have and utilize them in ways that are interesting and out of the ordinary to keep our food unique.
MONIQUE MCINTOSH Hometown: Molynes Gardens Age: 21 What inspired you to get into the culinary arts ? My involvement in culinary arts was more of a surprise calling because in the initial stages, my focus was on the science path. From a young age, I enjoyed watching my parents in the kitchen. Watching food programs and stations pulled me in even deeper. Now this field is a part of me. I’m on a constant fun, dynamic adventure, one that I’m always learning from. The culinary arts encourages me to tap into my inner creativity.
From left: Chris Reckord, Society du Mondiale du Vin; Ambassador Celso Nuño; Chef Frederick Gayle, Grand Palladium executive chef; Rebecca Tortello, general manager The Spanish-Jamaican Foundation; Derek Elder, Society du Mondiale du Vin.
Hometown: Mandeville Age: 21 What inspired you to get into the culinary arts ? When I was younger I basically grew up in the kitchen learning from my mother and grandparents; and I would help whenever I could. First it was learning simple things from them like how to cook rice and peas, then as I grew older I eventually ventured into other foods and started to use my family as taste Which local culinary personality do you admire? Why? testers. I would always enjoy cooking or baking something new and watching their reaction. Growing The local culinary personality whom I admire is Chef older I began to realize that food wasn’t just something Karl Thomas. Having had the great opportunity of that filled your stomach and tasted good, it was working with Chef Thomas on many occasions has helped to enhance my passion and level of appreciation something that made people happy and brought them together. I enjoyed being the one to make a meal and for the culinary arts significantly. His drive, passion, draw people together, even if I’m the one stuck with and level of creativity and professionalism that he the clean up afterwards. brings to the plate is quite commendable. As a result, I believe that the culinary arts is more an experience rather than a course at school. It’s a pleasure working Which local culinary personality do you admire? Why? The local culinary person I admire most would have with him because I always learn something new. to be Chef Dennis McIntosh. He has achieved so much in his lifetime yet has not forgotten where he came Jamaica’s food is so unique because … from. Not only has he achieved so much, but he is also Jamaica’s food is unique because the methods of dedicated to developing Jamaica’s culinary talent. With preparation of our foods are inspired by our motto. so many achievements under his belt—from the UK to The diversity of our cuisine sets us a notch above the Germany and back to Jamaica—Chef McIntosh is the rest. The use of little to no unprocessed foods in our definition of achieved and experienced. 14
UTECH and The Spanish-Jamaican Foundation Culinary Arts Scholars 2013-14, with UTECH staff including president, Professor. the Hon. Errol Morrison (backrow, hidden). Also present were SJF President, Ambassador Celsa Nuño (third right); and Kerri-Ann Reckord, Society du Mondiale du Vin. Students from left to right — Tena-Shay Cheevers, Kamoi Greyson, Andrew Grant (in back row), Ketton Williams, Monique McIntosh, and Tyronne Dixon.
Jamaica’s food is so unique because… Like Jamaican people; there is nothing else quite like it. Jamaica’s food is a melting pot of cultures making it very distinctive. You can always tell when a Jamaican dish is being cooked anywhere you go just by how it smells; whether it’s stew peas or ackee and salt fish. Jamaica’s food perfectly blends all the cultures we have in the country; to bringing out the fusion of flavours that can’t be replicated anywhere else in the world.
SPAIN’S CULINARY LEGACY IN JAMAICA What we know as the natural environment of Jamaica today was largely created through human settlement. With the Spanish arrival in the 15th Century, the animals and plants of Jamaica changed considerably. The Spanish brought crops from the Mediterranean, including tamarind, sweet oranges, sour oranges, lemons and limes, sugarcane, plantains, bananas, ginger, indigo, avocado and cho cho. In time, sugarcane, bananas and citrus were to become important commercial crops.
is fried, not raw. The word escoveitch itself comes from the Spanish word “escabeche”, which is used to describe a dish as being pickled, which was an important way of keeping food from spoiling in the days before refrigeration. For an escoveitch fish recipe, check out our blog online at www.kingstonkitchenja.com Learn more at www.spanishjamaicanfoundation.org
Perhaps the most long-lasting culinary contribution of the Spanish is the method of escoveitching fish. Escoveitch is similar to the Spanish popular dish, ceviche, however the difference being that the fish
By Leisha Wong
HOW TO … GRILL Chef Kenard Swaby runs a tight ship in the kitchen of the Terra Nova All Suite Hotel, in Kingston. Synonymous with culinary excellence, the numerous accolades and awards bestowed upon the kitchen and its talented staff are a testament to the reputation the hotel has received. Whether dining in the lush elegance of The Regency Room, having High Tea on the Terrace, or poolside at their Steak & Seafood Night (currently on hiatus), you will partake in an unforgettable food experience. So, for the first of our “Cooking School” segments, there is no one better to turn to for trade secrets of grilling, than Chef Swaby, the executive chef at the Terra Nova. KGN. Kitchen magazine was granted an incredibly rare opportunity to go inside the kitchen, and learn how to prepare the perfect steak.
............ Photos: Lance Brown 17
STEP 2: NO SALT
When you are working with such a tender and exquisite cut of meat, Chef Swaby promises that very little seasoning is needed. It is not necessary to marinade in advance, simply sprinkle with a herb mixture (can include pepper corns, paprika, cumin, garlic), and drizzle with olive oil. He also adds that salt should not be used in advance of cooking as salt can draw moisture out from the meat. Instead, sprinkle salt on the meat after it has cooked.
STEP 1: PICK THE RIGHT MEAT
Grilling is one of the healthiest and least involved cooking techniques, therefore Chef Swaby stresses that it is best to grill the tenderest cuts of meat. These include porterhouse, rib eye and fillet mignon. For our lesson, Chef Swaby chose an 8 oz. fillet mignon. This prime cut fillet mignon has the perfect balance of fat content, which contributes to the “marbling” of the meat. This marbling refers to the fat layered in between the fibres of the meat. It is important when identifying the cut of meat, and the meat is in fact graded by the amount and quality of marbling. For all science geeks, it is the sugar content in the marbling that contributes to the ideal caramelization of the meat. The fat melts during the cooking process and enhances the natural flavour of the meat. Unlike methods such as stewing, which works better with cheaper cuts of meat, a good grill depends on the quality of the meat you are starting with. 18
STEP 3: FLAME OR NO FLAME?
Flat top or open range? Coal or gas? Yes true foodies will say that nothing beats grilling over coal, especially for infusing that unique and authentic smokiness. However, in todays fast paced world, a gas grill works just as well. One thing Chef Swaby does suggest, is to not close the lid of the grill when cooking. This can create steam, which can dilute the caramelization process, and make it soggy. Whether it is coal or gas, ensure that the grill is very hot before placing meat on rack. He recommends it should be at least 350˚F.
STEP 5: PARTNER UP
So, what is the best thing to serve up with the meat? In Chef Swaby’s kitchen, healthy eating is very important. This is why he loves grilling, as it is simple, quick and healthy. As such, he likes to keep his accompaniments simple and grilled also. And keep vegetables nice and thick, they will grill better.
STEP 4: LEAVE IT ALONE!
Chef Swaby says that one of the biggest faux pas when it comes to grilling is a need to keep turning the meat. The meat should be left to cook on each side, without disturbance. For a medium cooking temperature, each side should be cooked for approximately five minutes per side (depending on thickness). Be patient…it is worth it. In addition, once cooked on the grill, the meat should be removed from the heat and left to “rest” for approximately two to three minutes while the juices in the meat stabilize. The meat will continue to cook during this time. Don’t overcook… “You don’t want to overcook and murder the meat,” Chef Swaby says, “It’s already dead!” 19
By Kristina Kerr
Photos: Lance Brown
The frozen yogurt craze is in full effect in Kingston since the opening of Tutti Frutti in Loshusan Plaza in May. And thanks to Peter and Phillip Azar, owners of the franchise, children and adults alike have been enjoying the new and novel “ice cream shop” concept. There has been a consistent influx of people at all hours of the day (yogurt for lunch anyone?) and if you dare to venture out on a Friday, Saturday or Sunday night, then you may mistake it for one of the hottest clubs in Kingston. Why? Because the line is at least 20 people strong, waiting for the security to give them permission to enter. People obviously think that it’s worth the wait, possibly because they offer 60 different flavours of yogurt (a choice of 12 flavour combinations at one time) including dairy-free, sugar-free and soy, and more than 30 different toppings to choose from. The beauty of a visit to Tutti Frutti is that the entire experience is customizable. You chose the flavour or flavours of yogurt of your liking, and then add one, none or all of the toppings that you desire, and then your cup is weighed for pricing. So whether you are craving a bite or a bucket of your favourite flavours, it doesn’t matter because there is something for everyone. Peter Azar tells us more. 21
Why did you decide to bring Tutti Frutti to Jamaica? We were customers of Tutti Frutti while in Los Angeles and Florida, and our kids went every day, sometimes twice a day...and loved every minute of it. The whole concept was just so new and fresh, and we loved the philosophy of Tutti Frutti’s parent company that focuses on clean and healthy living to a great extent. Tell us a little about the Tutti Frutti concept. It’s all about the simple feeling of freedom that you get from being in a Tutti Frutti store. You are free from poor service and unhappy faces. Tutti Frutti gives the consumer the power to choose, the power to take a lot today, or a little tomorrow. It’s a great feeling. What’s been your biggest challenge thus far? The initial investment was very challenging because of the machinery cost, and the franchise fees to get sole distributorship for Jamaica. The set up of the store was very tough too, because we stuck to extremely rigid guidelines and did everything top of the line. The importation criteria was difficult too, but we got a lot of assistance from the Jamaica Manufacturing Association (JMA), the Trade Board, and the Ministry of Agriculture. It is much better than years ago, but still a bit challenging at times with the necessary forms, applications etc. 22
What are some of the most popular items on the menu? They would be birthday cake, cookies and cream, lychee, salted caramel, and chocolate, but really all our frozen yogurt flavours move well. And we change them pretty regularly. We have approximately 60 different flavours, with about 12 at one time, as well as the combinations. What was the inspiration for the decor? Did you have to follow any company guidelines or were you able to add your personal style to the designs? We started out with franchise guidelines, but Judy Azar really took the task of making it her own and shaped it to be the clean space it is today. She specializes in that type of clean renovation and did a fantastic job. What are the plans for the future? I am happy to say that we have about six offers for franchises island-wide, but immediate plans are to perfect our current store. Thatâ€™s really what itâ€™s about; perfecting the product, perfecting the service, and perfecting the experience that our valued customers get when they enter a Tutti Frutti store. 23
Enjoying the bounty of Jamaica’s waters with Freshmonger.
Summer time is here and to me that means lots of road trips. The beach is always one of the best destinations for fun and great food, especially FISH FISH FISH. I started to think about how many times I’ve actually cooked fish at home and to be honest it’s not a lot. Compared with other foods, I really don’t know much about fish other than the joy of eating it. So I decided to talk to the perfect person to guide me through the world of fish, my friend Gina May Mair, the owner of the company Freshmonger. How did her company come to be? Well, Mair’s philosophy is that life is too short for bad food, and her family lifestyle reflected that. Her husband is a passionate weekend spear fisherman, so she has amazing seafood coming into her house all year around. Her family ate incredibly well and her friends took notice, they also wanted to eat well and it 24
sparked an idea. Since she’s out there at these great fishing beaches every weekend, getting all those great catches alongside these professional fishermen, why not connect the two? So she set up a group on her lackberry where she would post what the fresh catch of the day was. In no time the BB group got full, friends told more friends and one bb group became three, so she started to think to herself there is a good opportunity here. At the time Mair was still working in corporate Jamaica and she soon realized that this need to connect the market and supply could become a vehicle for her to connect her passion and beliefs with her vocation, and Freshmonger was born. The company also served her other desire to support the local economy, which she believes is true responsible sustainable living, and that fresh is best.
by Claudette Powell
Mair began cultivating relationships with fishermen all around the island. They would call her and tell her what their fresh haul was for the day, enabling her to provide and receive the freshest supply as possible for her clients and at the same time support our local fishermen. They essentially have a sale before the boat even returns to land. Freshmonger also works with Food for the Poor who assist with some valuable education for these fishermen by teaching them sustainable practices, for example what is an acceptable and appropriate catch size, or how to properly bleed the tuna we love to eat in our sushi.
smell and it shouldn’t feel slimy. Mair says one of the biggest mistakes people make when preparing fish is that they tend to overcook it to the point where its gets dry, tough and chewy. Most fish can be cooked in about three to four minutes on each side, and that’s about it— quick convenient and tasty. If you are like me and not sure about buying and cooking your own fish, as a part of the eat fresh family, Mair will provide you with premium fish, unseasoned or pre-seasoned, portioned or specialty cuts, all delivered straight to your door. She is also available for training on how to properly cook fish at your house or business. Not to mention provide recipes if you want to explore new and exciting dishes.
I asked her for some advice on what to look for in a good fish. First make sure the eyes are clear and not sunken. Also the smell is important, fresh fish has no 25
BAKE BABY BAKE
By Jessica Hylton
KEEP IT COOL It’s been way too hot to be in the kitchen, and I have been creating recipes that either require as little kitchen time as possible, or can be created outside by the pool. Getting out of the kitchen never tasted so good!
Caramelized Grilled Pineapples Not only are these pineapples healthy at 42 calories each, but they also caramelize naturally. I was blown away at how delicious and juicy these were! Because of the heat from the grill, the natural sugar inside the pineapples seems to come on the outside, creating a caramelized coating in each grill mark that you see and making it oh so tender. I could eat a ton of these. The best part about them is that they are so easy to make – just get your vendor to slice the pineapple. If you live somewhere you absolutely cannot get a fresh pineapple then buy the canned ones; I’m sure they’ll taste the same but fresh is always better. Ingredients Pineapple slices A grill/George Foreman Grill/Panini Machine (any machine you can get the grill marks and heat from) Method 1. Preheat the grill to medium high or high. 2. Place pineapple slices on the grill. 3. Grill until you see visible grill marks, which should be about five minutes or less. 4. Reduce the heat dramatically to about medium low and let simmer in its juice for about 2 to 3 minutes until it has reached desired softness. 5. Top with homemade delicious fat free cream cheese frosting (recipe below) in dollops for an extra sweet surprise.
Fat Free Cream Cheese Frosting Makes 2 cups You can slather it on any piece of fruit that you grill for this hot season. It’s a perfect topper for a light treat due to the low calorie and no-fat content. I grilled peaches and pineapples for days just to use this topping! Ingredients 1 8oz. tub of Sugar-Free Cool Whip 8 oz. Philadelphia Fat-Free Cream Cheese ½ cup Splenda/Truvia (based on your taste) 1 tsp. vanilla Method: 1. Combine all ingredients until mixed, for at least 2 minutes. 2. Use immediately or set in fridge in a closed container. 3. Enjoy! Serve on pineapples, apricots, peaches, in strawberries…any fruit you can think of.
BAKE BABY BAKE
Five Minute Strawberry Ice Cream Serves 4 I’ve been craving ice cream like crazy lately, and the Jamaican sun is only getting hotter! So what better to cool you down than delicious ice cream? I wanted to share something that you could make within minutes, that wouldn’t be the traditional ice cream method that takes hours, but taste so similar that you wouldn’t mind skipping out the long wait. It tastes delicious and refreshing and I blended the frozen strawberries with some heavy cream for some extra creaminess. Ingredients • 2 cups of frozen berries (raspberries, blackberries, and blueberries work well) • 2 cups plain or vanilla low fat yogurt • 4 tbs. honey • A few sprigs of fresh mint
Method 1. Place 4 glasses or small bowls into the freezer to chill. 2. Put yogurt and honey into a food processor and mix for 5 seconds. 3. Add frozen berries and a few mint leaves and process until smooth and combined. 4. Pull glasses out of the freezer, fill with berry ice cream, garnish with mint and serve. Original recipe from Jamie’s 30 Minute Meals
You can follow Jessica on her blog at www.jessikerbakes.com/blog www.jessikerbakes.blogspot.com website www.jessikerbakes.com 27
Interview by Leisha Wong
RED&JUICY Taking a “radical” approach to local farming.
NATURES WAY Since 2010, Ryan Chung and his team at Radical Farms have been cultivating bite-size jewels of sweetness, locally farming grape tomatoes from his St. Marybased farm. While this may not be the traditional method of farming, these methods enable Chung to provide a high-quality product year round. Hereâ€™s his story. Tell us a little about Radical Farms. The farm is located in a small town called Little Bay, which is beside Port Maria, the capital of St. Mary. The idea of the farm began in 2008 and the project was completed in 2010. The farm is a greenhouse operation using a hydroponic growing system with drip irrigation. It contains two 12,000 square feet greenhouses. How did you get into the production of tomatoes? The system is designed to grow tomatoes. Due to the high cost of setting up a greenhouse, the only profitable crops that can be grown are tomatoes, bell peppers and lettuce. However, lettuce needs to be grown on higher elevations with cooler temperatures. We are located on sea level. At first the farm was intended to grow beefsteak tomatoes, locally know as salad tomatoes. However, the salad tomato business became extremely competitive, so we moved into the production of grape tomatoes, which is currently a niche market. Can you talk about this production? The seeds are from Holland. Essentially, it takes 2 Â˝ to 3 months from seed to harvesting. The plants are grown in perlite [type of material used in horticulture with a high permeability and low water retention that helps prevent soil compaction] using a Dutch bucket system [a hydroponic system] with drip irrigation. The irrigation system is fully automated with a computer system. The plants are grown in greenhouses, therefore they are never exposed directly to sun or extreme winds. This helps to maintain a high quality product free from sun scorching and blemishes. Is farming in your blood? Who are the people behind Radical Farms? I have always loved farming ever since I could remember. Radical Farms improves every year through continuous research, attending seminars all over the 30
world to seek new methods, and discoveries through lots of reading. It’s a large science project as the parameters constantly change. Farmers are constantly learning no matter how knowledgeable they are. Where did the name come from? The name was designed to mean “a modern and sustainable way of growing”. Or, “a change from the traditional farming methods”. What has been the most rewarding part of your work and life at Radical Farms? And the biggest challenge? The most rewarding part of work at Radical Farms is watching the plants grow, and experimenting with new techniques and seed varieties. It’s really amazing inside the greenhouses as each day the plants evolve. The biggest challenge is temperature, as the summer heat restricts production. What is the biggest misconception many have about a farmer’s life? Many people believe farming simply involves putting a plant or seed in a hole in the ground, and then leaving its growth to nature. In reality this is far from the truth. It’s extremely hard work, and stressful.
Everyday involves challenges with the plants and their surroundings. The greenhouses alleviate insects and disease problems, but the threat is always there. Farming is a full-time commitment as the plants don’t stop working, therefore, they always need attention. What’s a typical day in the life of Radical Farms? Everyday has a new task. It could be sowing seeds or it could be harvesting. However, every week the plants need to be pruned and clipped to vine twines (the plants never touch the ground). Then the tomatoes are harvested, washed and packaged and then delivered. How would you describe your vision for Radical Farms going forward? Going forward, Radical Farms will seek to improve on its production with new and better farming methods. We are also trying to seek and unlock new markets for fresh produce that are currently not being supplied in the supermarkets. We urge our customers to post comments on Facebook, including what they are missing in their kitchen.
GRILLING 101 Grill season is here…be inspired.
What does it take to be a master griller? Here we share some favourite recipes from a few of the island’s top grillers to help jump start grilling season.
Asian Glazed Ribs By Gariel Ferguson, G’s BBQ
This award-winning grill master is the name behind Rib Kage and G’s BBQ. Ferguson most recently represented Jamaica at the South Beach Wine and Food Festival where he highlighted his famous roast suckling pig. Ingredients Marinade 1 cup soy sauce 1 cup chicken stock ¼ cup brown sugar 3 tsps. five spice powder 3 tbsps. sesame oil 2 tbsps. fresh grated ginger 3 cloves fresh garlic chopped 1 tsp. cayenne pepper Glaze ½ cup hoisin sauce ¼ cup soy sauce ¼ cup rice wine vinegar(optional) 2 tbsps. brown sugar 1 tsp. five spice powder 1 tbsp. honey (optional) 1 tbsp. grated fresh ginger
Method • Set oven temperature to 350˚F. • Combine marinade ingredients in a bowl and whisk together. • In a medium sized roasting pan place ribs meat side up and sprinkle lightly with salt. Pour marinade all over, trying to cover all of the meat — use fingers to spread as necessary. • Turn ribs meat side down, add chicken stock and cover roasting pan tightly with foil. Bake covered for 1½ hours (time may vary depending on meat quality) or until tender and meat has shrunk back of the bone by 1 inch. • When cooked, drain and transfer ribs to a baking sheet or broiler pan set oven to broil setting and move oven shelf up leaving 5 to 7 inches of space between top burner and baking sheet. • Brush ribs with Asian glaze then put under broiler until nicely browned and sticky 4 to 6 minutes, turn over and repeat glazing process. • Cut ribs to serving size then brush with remaining glaze (heated on stove or microwave) then sprinkle sesame seeds and chopped scallions (green tops only). • Serve immediately.
Mojo Roast Pig By Robin Rickhi, Rickhi’s Catering Service
Basic Mojo Ingredients 1/3 cup olive oil 6 to 8 cloves garlic, thinly sliced or minced 2/3 cup sour orange juice* or lime juice (* or equal portions orange juice and lime juice) ½ tsp. ground cumin Salt and freshly ground black pepper, to taste
Method • Heat the olive oil in a deep saucepan over medium heat. • Add the garlic and cook until fragrant and lightly toasted, about 30 seconds. • Add the sour orange juice, cumin and salt and pepper. STAND BACK; the sauce may sputter. • Bring to a rolling boil. Taste and correct seasoning, if needed. • Cool before injecting.
Tips from Robin: “I usually roast a half of a pig at a time to ensure that it’s gets the proper crackling on top. The day before I roast the pig I inject it with a marinade similar to a Cuban mojo sauce (don’t be afraid to experiment with variations of the marinade), about a gallon to each 45 pounds. I use a Roasting box, so after seasoning I flip it skin-side up and dry thoroughly to take the moisture out, this makes the crackling that everyone loves. Place the pig on the rack skin-side down (very important) inside the roasting box, cover and place a lot of ice on top (cover the pig with a large garbage bag to prevent the melting ice from dripping on it) this keeps the meat cool throughout the night. The next day I roast it in the same box for approximately 3 ½ hours, then take it out score the skin, put it back in skin side up and roast it for another 25-40 minutes or until the crackling is perfectly done.”
BBQ Pork Loin By BackYard BBQ Started in 2009 by the All Jamaica Grill Off founder, Craig Powell, BackYard BBQ cater to both sprawling and intimate crowds, and were a hit at Kingston Kitchen with their grilled rabbit. They are also taking their BBQ products to the supermarket shelves. Ingredients 3lbs. boneless pork loin ¼ cup dark brown sugar ½ cup paprika ¼ cup celery salt 2 tbsps. granulated garlic ½ tbsp. mustard powder ½ tbsp. white pepper ½ tbsp. cayenne pepper 1 tbsp. ground thyme ½ tsp. salt ½ tsp. cinnamon powder ½ tsp. cumin Method: •Combine all ingredients and mix together thoroughly. •Apply to pork loin half hour before adding to smoker.
•Smoke at 225˚F to 250˚F until loin reaches an internal temperature of 150˚F. • Remove and let rest for 10 minutes before slicing.
Want the BBQ taste without all the smoke and sweat? BackYard BBQ launched their line of ready-to-eat BBQ products in May 2013. Products include spare ribs, rib tips, pull pork and chicken. They can be found at John R. Wong supermarket in New Kingston, and Loshusan Supermarket in Barbican.
KITCHEN CREW 101
LAZY DAYS OF
At Kingston Kitchen, we love a picnic. In fact, the original concept behind Kingston Kitchen brought to mind a picnic, blankets and delicious food. So, as the days grow hotter, and the body craves lighter, cooling food, the time is right to get out and dine on the grass. The Kingston Kitchen team partnered with the chef of â€œcoolâ€?, Chef Oji Jaja for a picnic menu that is easy to prepare and transport, and delicious to look at.
MENU Poached Shrimp served with Mango Cucumber Salsa Brie, Arugula and Mango Mini Subs Pesto Marinated Garbanzo and Red Kidney Bean Salad Smoked Marlin Penne Pasta Mango Ginger Granite Photography: Dwayne Watkins, Dwayne Watkins Photography Stylist: Melanie Miller, Event Essentials
KITCHEN CREW 101
Poached Shrimp served with Mango, Cucumber Salsa
Ingredients 1 lb. 16/20 shrimp, peeled and deveined 8 cups water 1 white onion, diced 3 whole garlic cloves 2 bay leaves 1 Scotch bonnet pepper 1 tbsp. ginger, chopped Salt to taste
Method 1. In a heavy saucepan, combine all the ingredients, except the shrimp. 2. Bring to a boil, remove from heat and let sit for 10 minutes. 3. Add shrimp and return to heat for an additional three minutes, or until shrimp are just tender. 4. Remove from heat and allow to cool at room temperature. 5. Serve over mango cucumber relish (see recipe on the following page), or your choice of salad.
KITCHEN CREW 101
Mango Cucumber Salsa Ingredients 1 cup of mango, diced Â˝ cup cucumber, diced Âź cup red bell pepper, diced 1 tsp. dill, chopped 1 tbsp. lime juice 1 tbsp. honey 2 tbsps. extra virgin olive oil Salt to taste
Method 1. In a stainless steel bowl, combine all ingredients. 2. Place in a plastic container, cover and store until ready for use.
Brie, Arugula and Mango Mini Subs
Ingredients 3 whole wheat French rolls, cut in half 4 brie cheese wedges, thinly sliced 1 mango, peeled and sliced 2 roma (plummy) tomatoes, sliced 1 bunch of arugula, washed and torn 1 tsp. extra virgin olive oil Salt to taste
Method 1. Toss mixed greens with salt and extra virgin olive oil. 2. Layer each item in the French roll, starting with the cheese, mango, arugula and tomato. 3. Present on a platter and serve. 39
KITCHEN CREW 101
Smoked Marlin Penne Pasta
Ingredients 4 cups penne pasta, cooked 1 cup heavy cream 3 tbsps. basil pesto 1 tsp. Scotch bonnet pepper, chopped 3 tbsps. onion, diced 4 oz. smoked marlin, chopped 4 oz. grape tomatoes, halved 4 oz. broccoli, washed, cut and blanched 1 tbsp. extra virgin olive oil Salt to taste 40
Method 1. In a sautĂŠ pan, heat oil over medium heat, 2. SautĂŠ onions until soft (not browned), add broccoli and cream and bring to a simmer. 3. Add pesto and simmer until sauce thickens. 4. Add pasta and smoked marlin, stirring until pasta is evenly coated by the sauce. 5. Spoon into a bowl and serve hot.
KITCHEN CREW 101
Pesto Marinated Garbanzo and Red Kidney Bean Salad
Ingredients 1 cup garbanzo beans, cooked and drained 1 cup red kidney beans, cooked and drained 2 oz. mixed greens 4 oz. grape tomatoes 2 tbsps. extra virgin olive oil 2 tbsp. basil pesto 1 tsp. lime Juice Salt to taste
Method 1. In a bowl, combine kidney and garbanzo beans with pesto and lime juice. 2. In a separate bowl combine mixed greens with grape tomatoes, olive oil and salt to taste. 3. Spoon beans onto plate and top with lettuce and grape tomatoes. 4. Serve with fresh baked breads or crackers. 5. May also be topped with feta cheese.
KITCHEN CREW 101
Mango Ginger Granite
Ingredients 2 cups mango puree 1 tbsp. ginger, pureed and strained 1 lime, juiced Â˝ cup brown sugar
1. In a heavy sauce pan, bring all the ingredients to a simmer, ensuring that the sugar is completely dissolved. 2. Remove from heat and place mixture into a shallow tray. 3. Place in the freezer until ice crystals just start forming. 4. Using a fork, beak up the ice crystals and return to the freezer
KITCHEN CREW 101
5. Once the mixture begins to freeze again repeat the process using a fork to break up the crystals.
8. Ice crystals should remain loose even if mixture is left in the freezer for an extended time
6. Repeat this process until tiny ice crystals that look like snow are formed, leaving no liquid in the tray.
9. Using an ice cream scoop, scoop out the granite into a glass or bowl and top with whipped cream. May be also topped with your choice of berry/fruit syrup and/ or fresh fruit.
7. Leave in the freezer until ready for use.
By Karla Henry
By Leisha Wong
A MASTER PLAN
Chef Oji Ashebre Jaja shares the secrets of his master plan.
Photos by Dwayne Watkins
At 18 years old, Chef Oji Ashebre Jaja wrote a 12-year plan. It would include working with an international hotel chain; go to university overseas; work with master chefs; develop local talent; and set up a restaurant in Jamaica that can compete on an international level. Now, 16 years later, Jaja celebrates many of the accomplishments on his list, and looks set to conquer those few remaining. It’s almost as if Jaja’s culinary success was destined from his birth. Oji translates from Ibo as “gift bearer”, Ashebre as “the artist” and Jaja as “honoured/child of God”. And so the path was set for Jaja to reach the great heights and fulfill his destiny that his father had already set into motion. His parents, at the ages of 24, converted from their Anglo-Saxon names to African names in order to give their lives more meaning, and as Jaja says offer their children “the ability to self-actualize”, in essence,
not allowing them to be confined by restraints of an Anglo-Saxon definition. For Jaja, his destiny took him along the culinary path—also set by his father, who ran a restaurant in Kingston, during Jaja’s very early days. Now, Jaja is an award-winning chef, sought after for many of the island’s luxury events, as well as international consultant. “I have a passion for everything I do and am vey particular,” he says. “I put myself into my cooking. In fact it is a very spiritual occurrence, sharing my essence with those who taste my food. I want people to truly taste it.” His culinary journey began at the young age of six. He remembers being in the kitchen helping his father, “Mummy didn’t like to cook at all,” he says. Growing up in Kingston, in a vegan/vegetarian household, Jaja grew up exploring the richness of local fruit and vegetables, experimenting with the creativity of raw food. “It was so much fun in the kitchen, using and learning about so many different techniques.” 45
While he still adheres to a predominantly vegetarian diet in his personal life (he does however have a fondness for game, including bird), he cooks everything for his clients. “I conceptualize and taste flavours in my mind,” he says. “I can taste an entire menu in my mind, before I even cook a thing.” He adds that he often “experiments” on his clients, formulating a menu and creating it without practicing, and with Tom Cruise, Katie Holmes, the First Lady Michelle Obama, as clients, so it’s a technique that seems to work. He credits much of this success today to his training that he received. He started training at Runaway Bay 46
HEART Academy, where he met and was inspired by the great Chef Dennis McIntosh, before heading to Johnson and Wales University in Miami. However, it is his training courtesy of the Ritz-Carlton chain of luxury hotels that allowed him the ability to grow as a chef, “Everything I know is from this period of my life,” Jaja shares. Starting at the former Ritz-Carlton Rose Hall in Montego Bay, he also spent time at the Ritz-Carlton Naples, and Ritz-Carlton Key Biscayne, both in Florida. However, he was not confined to the kitchen, and in fact spent time exploring all areas of hospitality, from the front desk to room service. “I am truly passionate about hospitality on a whole,” he says. But cooking is his primary passion. Jaja believes that
food is in fact medicine—a preventative medicine—and by eating well, clean and balanced food, it can help us avoid developing many lifestyle diseases. This is one of the reasons he loves cooking in Jamaica. He enjoys working with “cleaner” meat, produce that is primarily less processed than overseas. He works closely with various farms across the island, utilizing their produce. In fact, he defines his cooking style as Modern Caribbean Cuisine, in essence, taking a contemporary approach to local ingredients, for example, creating a soufflé from yam. So back to his 12-year plan. Jaja now has a new plan. This list includes completing his master chef certification, publishing his cookbook, launching a line of sauces and condiments, and developing a television show. Opening his restaurant in Jamaica still remains a priority for him, and something he hopes to accomplish in the near future. “We have to start elevating the level of our cuisine on an international level,” Jaja says. “We have to stop accepting mediocrity.” He adds that many people are not interested in investing, but he does not mean money. “People associate quality with expense, and that’s not always the case. I work with every budget, the ingredients may be a little different, but I always put in the work to get the best from my ingredients. I don’t know how to do it any other way.” 47
TAKE A LEAP Summertime (is finally in full force), and the living is easy! Do you notice in summertime how everything seems promising? The plants are in full bloom and the sun feels glorious on your skin. The longer days give you boundless energy, making you feel like it’s possible to achieve all your desires and dreams. Why not harness this energy, ride the wave of summer and try something new? Throughout the year we live at an intense pace (physical, emotional and mental), and we often get stuck in a routine, either for the sake of efficiency or out of fear of unfamiliar territory. The lack of variety in doing the same things over and over, stagnates not only our minds, but also our bodies and hearts. Are you hesitant to break your routine? Fear and excitement have the same physiological expression in our bodies; it is our mind that classifies the feeling as either positive or negative. So the next time you consider a change in routine and your mind says “scary!” see if you can re- frame it as “exciting!” What is something you have never done before or that you have wanted to do for a long time? Choose your own adventure: organize a kayak trip, take a dance class, do some exotic travelling or set a goal for a new personal challenge. Or try something simple, like playing hide and seek with your kids and neighbours, or reading in the sunshine. Maybe it’s time to discover a new vegetable dish or to visit a new town, restaurant or beach. Whatever adventure calls to you, use this summer to make it happen and enjoy your life. Increasing new experiences and excitement in your life can decrease your dependence on artificial stimulants like caffeine and sugar, leading to more vibrant health. Watch out for massive improvements in physical well-being, mental acuity and motivation, plus a full portfolio of fun. 48
Food Focus: Raw and Cooling Salads Why is it that in the summer we naturally crave more fresh and raw foods? These foods have a cooling effect on the body. The lightness and high water, fibre and vitamin content, work together to act as our internal air conditioning during these warm months. At this time of year we also need less dense, high-energy food because we get so much energy from being outside in the fresh air and sunshine. There is no better season than summer to have fun creating your own fresh, tasty, creative salad combinations. By simply tossing together several of your favourite raw veggies, naked or with a light dressing, you have a perfect meal for a hot summer’s day. • Try your favourite leafy lettuce with various sliced, diced or grated veggies. The possible combinations are endless. • Fresh herbs are a wonderful option to mix in, as they are packed full of flavour. • Experiment with adding diverse forms of protein to your salads, such as nuts, seeds, beans, tofu, fish or poultry. • Pick up a light and healthy dressing at your local health food store, or mix up something easy, like lemon juice, black pepper and olive oil. This is a great opportunity to try a new vegetable from your market. What are some creative flavours you’ve never tried before? Fennel and mint? Radish and arugula? Summer squash with watercress? Whatever you choose, have fun with your food and stay cool.
By Karla Henry
The man who does things makes many mistakes, but he never makes the biggest mistake of all—doing nothing. ~ Benjamin Franklin ~
Bok Choy Apple Slaw
Asian Watercress Salad
Ingredients 6 stalks bok choy (about 1/2 head), thinly sliced ½ small red onion, thinly sliced 1 granny smith apple, sliced ½ cup toasted sunflower seeds
Ingredients 1 bunch washed watercress 1 cup grated carrots 1 cup baked tofu 1-1/2 tbsps. toasted sesame oil 2/3 tbsps. plum vinegar or other vinegar
Prep time: 7 minutes Serves 4
Dressing 1 tsp. ground coriander 1 tsp. Dijon mustard 2 tbsps. apple cider vinegar (or lemon juice) ¼ cup olive oil 2 tsps. honey or brown rice syrup Salt and black pepper to taste Method: • First make the dressing by combining all the ingredients and whisking well. • Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl. • Toss salad with half the dressing. Add additional dressing if desired. • Eat immediately, or chill for up to one hour and then add the apples just before eating.
Prep time: 7 minutes Serves 4
Method: • Tear watercress into desirable size pieces. • Mix with carrots in a salad bowl. • Drizzle sesame oil and vinegar over salad and toss. • Dice tofu into bite-size strips. • Serve in individual salad bowls, sprinkle tofu on top of each and serve.
FOR A CONSULT CONTACT: KARLA HENRY CERTIFIED HOLISTIC HEALTH COACH WWW.KARLAHENRY.COM © INTEGRATIVE NUTRITION
• Where and What to Eat Now •
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Keep cool and healthy with these fruity popsicles that are naturally sweet.
1 mango or pineapple chunks, cut into ½ -inch slices or cubes ( ½ cup) ¾ cup strawberries, sliced 1 banana, peeled and sliced into ¼ -inch rounds ½ cup grapes, raspberries or blueberries 1 ½ to 2 cups of Pure Country Fruit Punch
1. Combine fruit in a mixing bowl and arrange the mixture into eight 3-ounce popsicle molds. 2. No popsicle molds? No worries, pour mixture into ice trays or small 8-ounce plastic cup. 3. Freeze and enjoy! Healthy treat for kids and adults alike.
NB. This is really just a rough guide…you can use any combination of your favourite fruits and your favourite Pure Country Juice. Mix it up!