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Main Dishes

Jerk Chicken Rasta Pasta

A great and tasty pasta dish with a little caribbean kick. A great rasta pasta twist.

3 ( about a 1lb Chicken Breasts )
2 cups Penne Pasta
1 tbls p Olive Oil
1 stalk Green Onion
1 lrg clove Garlic
1 and 1 Tsp Jerk seasoning ( mild or hot )
1 pack Knorr Parma Rosa
2 cups Grated Cheese ( mozarella or sharp cheddar )
2 Bell Peppers ( red and green )
1 1/2 ( 2 cups Milk )
6

Jerk Chicken

Season chicken as you usually would.

Add 1 tsp of jerk chicken.

Let sit. (can sit over night)

Heat oven to 350c

Place breasts in greased baking dish and cover...
See the full directions on my site
Nutritions

Calories
529

Sodium
1366mg
56% DV

Fat
25g
39% DV

Protein
21g
42% DV

Carbs
55g
18% DV

Fiber
2g
10% DV

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Side Dishes

Jamaican Jerk Couscous

For this couscous, I used Spiceologist’s Rasta Rub and seasoned the pork chop and the couscous with that amazing stuff

1 1/4 cup chicken broth
2 tablespoons butter
2 teaspoons Rasta Rub or comparable Jerk seasoning
1/2 cup peas and carrots mix
1 cup couscous
4
Place broth, butter, seasoning, and vegetable in a medium sauce pan. Bring to a boil, stir in couscous, cover, and remove from heat. Let stand 5 minutes, fluff with a fork, and serve.
See the full directions on my site
Nutritions

Calories
232

Sodium
453mg
18% DV

Fat
5g
8% DV

Protein
6g
12% DV

Carbs
35g
12% DV

Fiber
3g
14% DV
Beverage

BAHAMIAN GOOMBAY SMASH

The Bahamas most famous cocktails is the Bahamian Goombay Smash filled with the tastes and colors of the islands.

2 (1-1/2 oz.) jiggers of coconut rum
2 (1-1/2 oz.) jiggers of apricot brandy
3 (4 1/2 oz) jiggers of dark rum
1-1/2 cups of pineapple juice
1-1/2 cups orange juice
Fresh range slices and pineapple slices for garnish
Fill a small pitcher with ice. Add both rums and the brandy. Add the pineapple juice. Add the orange juice. Stir. Garnish with oranges and pineapple
See the full directions on my site
Nutritions

Calories
951

Sodium
463mg
19% DV

Fat
14g
22% DV

Protein
79g
159% DV

Carbs
67g
22% DV

Fiber
9g
38% DV

PINEAPPLE FRIED RICE BOAT

Pineapple Fried Rice Boat is a fun way to serve a fruity nutty fried rice. And the clean up is a breeze; just throw away the pineapple when you are finished.

1 pineapple, hollowed out
1 TBS sesame oil
4 cups of cooked white or brown rice
1/2 bag frozen peas, thawed
3 carrots cut julienne
10 baby sweet peppers, sliced
1-2 cups of the pineapple fruit, chopped
2 eggs, beaten
6-8 TBS low sodium soy sauce or according to your taste
salted peanuts for garnish
2
In a large stove top skillet, heat sesame oil. Add rice and 1/2 of the soy sauce. Stir well to cover all of the rice with soy sauce. Cooke on medium high, watching carefully and stirring as needed, for 5...
See the full directions on my site
Nutritions

Calories
1311

Sodium
7766mg
323% DV

Fat
82g
127% DV

Protein
83g
167% DV

Carbs
56g
19% DV

Fiber
10g
42% DV
Main Dishes

Roasted Cuban Mojo Pork

Roasted Cuban Mojo Pork is an uncomplicated yet succulent dinner that's sure to impress your family and friends!

The Marinade:
3 lbs pork shoulder
1 cup OJ
1/2 cup lime juice plus zest
1/2 cup grapefruit juice
1 cup cilantro packed
1 cup fresh mint packed
1/2 cup olive oil
8 garlic cloves chopped
1 tablespoon dried oregano
2 teaspoons ground cumin
1 teaspoon of salt and pepper

Mojo Dipping Sauce:
2 cloves garlic
3 tablespoons chopped cilantro leaves
1/4 cup orange juice
1/2 cup lime juice
1/4 cup extra-virgin olive oil
Salt and pepper to taste
6
Marinade: Combine the marinade ingredients in a large bowl or large zip lock bag. Add the pork shoulder. Marinade the pork overnight. Cuban Mojo Pork: Preheat your oven to 250. Remove pork from the...
See the full directions on my site
Nutritions

Calories
772

Sodium
748mg
31% DV

Fat
53g
81% DV

Protein
47g
95% DV

Carbs
20g
7% DV

Fiber
6g
26% DV

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Desserts

Pina Colada Cake Trifle

This gluten free, healthy pineapple cake trifle has layers of rum soaked cake, dairy free pudding and coconut whipped cream. It’s a low carb dessert for the Summer!

For the pudding:
5 Tbsp Monkfruit Sweetener
4 Tbsp Tapioca Starch
1/4 tsp Salt
2 1/4 Cups Full-Fat coconut milk, divided
3 Egg Yolks
For the cake:
1/2 Cup Coconut flour, sifted (50g) *
1 tsp Baking Powder
1/4 tsp Salt
6 Tbsp Coconut oil, melted
1/4 Cup Monkfruit Sweetener
3 Tbsp Full-fat Coconut milk, at room temp**
3 Large eggs
1 1/2 Tbsp Amoretti Natural Pineapple Artisan (27g)
2 Egg whites
For the glaze:
1/2 Cup Full-fat coconut milk
3 Tbsp Water
1 Tbsp Monkfruit Sweetener
1 tsp Tapioca Starch
3 Tbsp White rum
For the cream: ***
1 Can Coconut cream
2 Tbsp White Rum
2 Tbsp Monkfruit Sweetener
6
To make the pudding: In a large saucepan, whisk together the monkfruit, tapioca starch. While constantly stirring, whisk in 1/4 cup of the coconut milk until smooth. Add in the remaining coconut milk and...
See the full directions on my site
Nutritions

Calories
761

Sodium
1247mg
51% DV

Fat
24g
37% DV

Protein
28g
56% DV

Carbs
112g
38% DV

Fiber
4g
19% DV
Main Dishes

Pina Colada Overnight Oats

Wake up to a tropical vacation with these healthy, gluten free Pina Colada Overnight Oats! They’re only 5 ingredients, ready in 5 mins and 300 calories!

1/2 Cup Non-fat coconut flavored Greek yogurt
2/3 Cup Crushed pinapple, drained
1 Cup Rolled, old-fashioned oatmeal, gluten free if needed
1 Cup Light canned coconut milk
1/2 tsp Rum extract
2
Layer the yogurt in the bottom of 2 glasses, followed by the crushed pineapple. In a medium bowl, stir together the oats, coconut milk and rum extract. Divide between the two cups. Refrigerate for 6 hours...
See the full directions on my site
Nutritions

Calories
421

Sodium
166mg
6% DV

Fat
38g
59% DV

Protein
8g
16% DV

Carbs
13g
4% DV

Fiber
3g
14% DV
Main Dishes

Caribbean Chicken Bowls with Grilled Plantains

These paleo Caribbean chicken bowls have grilled plantains, cauliflower rice and avocado! A healthy, gluten free summer meal for under 500 calories!

For the bowls:
2 Tbsp Unsweetened coconut flakes
2 Cups Cauliflower, cut into florets
3 tsp Melted coconut oil, divided
1/2 Large Ripe green plantain, very thinly sliced. *READ NOTES
3 tsp Coconut sugar
1/4 Cup Cilantro, roughly chopped
1 Large avocado, mashed
1 Tbsp Honey
For the chicken:
3 tsp Ground cumin
2 tsp Coconut sugar
1/4 tsp Cayenne pepper
Sea Salt and pepper
8 oz Chicken breast
2
Pre heat your oven to 350 degrees and spread the coconut on a small baking sheet. Cook until golden brown, only 2-3 mins. Watch CLOSELY as coconut burns quickly. Additionally, place a grill pan on your...
See the full directions on my site
Nutritions

Calories
479

Sodium
335mg
13% DV

Fat
28g
43% DV

Protein
27g
55% DV

Carbs
28g
9% DV

Fiber
9g
39% DV
Appetizers

Tropical Cowboy Caviar

2 cups Orca Beans
4 cups Water
8 oz. pineapple chunks
8 oz. mandarin orange pieces
1 medium jalapeno, seeded and chopped
1 avocado, pit, skin removed and chopped
2 tbsp. fresh cilantro, chopped
Zest and juice of one lime
1 tsp. chili powder
1 tsp. cumin
Sea salt and fresh ground pepper, to taste
8
Sort and rinse beans. Place beans in a medium saucepan and cover with water. Cover and bring to a boil over high heat. Once boiling, reduce the heat to medium-low and simmer until tender, approximately 1...
See the full directions on my site
Nutritions

Calories
96

Sodium
221mg
9% DV

Fat
7g
11% DV

Protein
3g
7% DV

Carbs
16g
5% DV

Fiber
4g
16% DV
Main Dishes

Caribbean style stewed mackerel

Generously seasoned mackerel cooked with a hint of warm Caribbean herbs and spices.

NGREDIENTS
2 fresh mackerel, clean and scaled
------------------------------------
For the homemade seasoning
2tbsp of thyme
2tsp himalayan pink salt
2tsp black pepper
2 tsp garlic powder
1 tsp cinnamon
1 tsp ground coriander
1 tsp ginger
1 tsp paprika
2 tsp coconut sugar
---------------------------------------------------
For the fish stew
2 tsp homemade fish seasoning (see above)
3 garlic cloves, minced
1 small onion, sliced
1 tbsp ginger, grated
1 small tin of tomatoes
1 cup of bell peppers, mixed
1 whole scotch bonnet
1 tsp parsley
1 tsp himalayan pink salt
½ tsp black pepper
2-3 pimento berries (or ½ tsp of allspice)
¾ cup of warm water
4
Place the fish on a chopping board and using a chef's knife (or utility knife) slash the fish diagonally with a 3-4cm gap in between each slash. Be careful not to slash too deep into the fish cavity, just...
See the full directions on my site
Nutritions

Calories
154

Sodium
238mg
9% DV

Fat
6g
9% DV

Protein
6g
12% DV

Carbs
18g
6% DV

Fiber
3g
13% DV

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