Cinna - Banana Smoothie

Helloooo!!

After months of deliberation, I finally got that little push from the Universe that I'm in desperate need of a system reset.

Post-race fiasco and Chinese food binge sesh, I was invited to the home of one of my gym-mates for what I'm now referring to as 'the last supper'. 

The food was INSANE.

What I would generally scorn on a daily basis, I welcomed with a childlike sense of awe and wonder, that such basic Trinidadian fare like coocoo and callaloo could be transformed far beyond my culinary capability.

I'm not calling myself a bad cook... it just exceeded my expectations to the point of happy tears.

Apart from the food, the best part of the night was the open discussion about nutrition and self-healing. 

Now being a product a nutrition and dietetics curriculum that boasts of unrevised and ancient literature, adopting a raw diet for however long is generally one that is ill-advised and frowned upon.

A trend I've noticed with many of my lifestyle changes is when I really want to do something, I throw myself in 100%. In that same breath, I became vegan overnight after watching Earthlings just once in 2006. Flash backing to the first time I went on a high-carb, low-fat raw vegan diet, all I can really remember is feeling the best I have ever been. The weight dropped off effortlessly, I was never hungry and I was so flooded with positive energy, all I wanted to do was RUN.

Which is pretty much how I got into running. After retiring from competitive swimming and living a few years as a sedentary retiree (and really packing on the pounds), I found the Banana Girl Diet and thought, hey this could really be something to consider. 

I became a Banana Girl that same night.

Yesterday's lunch!! Yummy Trini-grown Lacatan

Is it easy to be a Banana Girl in Trinidad? Surprisingly yes. The biggest misconception about raw diets is how expensive they are. But really when I look back on it, the most expensive raw attempts I've ever had were when I explored what I like to call 'gourmet raw'. Lots and lots of nuts, seeds and 'superfoods'. When really, the most effective superfoods grow right under our noses and we trade it off for prepackaged mulberries, spirulina and imported raw cacao. Which are all well and good in small doses as treats, but in the Caribbean we have such a bounty of goodness that unfortunately goes unnoticed!! How many people really know that what we call 'bhaji' is really amaranth whose seeds are harvested and sold as an 'ancient grain'? Or 'cressels' is the watercress, iron rich swamp plant of legend? 

Just a big BTW, mulberries do grow in T&T. You can save your $120 per 8 oz for the much more delicious FRESH option.

One of my biggest concerns as a Slow Food advocate and concerned bush girl is our dwindling fruit basket. As a 'north' girl spending weekends and holidays in 'south', I had the best of both worlds. My childhood was spent frolicking in a backyard of governor plum, West Indian cherry (acerola), julie mango, soursop and sapodilla trees that were killer for climbing and passing the time with Enid Blyton and Roald Dahl. In south, my great-grandmother and cousins had the more exotic sugar apple, dongs, penny piece, portugal and pomegranate. It also helped when I had a wandering father who would leave home to go 'hunting' for antique furniture in the countryside and return home armed with gri-gri, rolling cherries, poix doux and hog-plum. 

The saddest part is, you very rarely see these anymore. And when you do, the prices are enough to make your wallet weep. It's a sad day when a small handful of locally grown lychee or rambutan cost more than 12 imported Granny Smith apples. Does that even make sense?

Anyways, for a long time the dinner discussion dwelled on the topic of raw food and high carb diets. Which I really really needed. While I was watching my grapelike ovaries on the ultrasound all I could think about was bananas. Weird I know, but the fruit association is real hahah.

I ignored my first instinct and went as far as to consider the hormonal treatment. Then I leaned in the direction of what foods do I really need to cut out to lessen the hormonal fluctuations.

All along, I just needed more of what Nature created.

So with the support of 2 of my other gym-mates, we're embarking on a trip to the Banana Island. 

This recipe is my breakfast inspired by one of them who came to the gym yesterday armed with a mug filled with this goodness and it haunted me all night with excitement. So here it is. The most delicious 2-ingredient smoothie of all time.

#amazing

CINNA - BANANA SMOOTHIE

Yields 1 smoothie

Ingredients
5 ripe bananas, frozen for at least 8 hours
1 heaping tbsp ground cinnamon

Preparation
Blend with 2 cups water.
Enjoy!

Notes
The spottier the bananas, the more nutritious they are!!

Sa7ten!

Dark Chocolate Cupcakes with Ganache

Hello again!!

Was supposed to be painting today, but the paint hasn't arrived as yet so I'm just here waiting patiently.

One of my darling friends emailed me a few days ago saying that we are overdue for coffee and cupcakes and she is absolutely right.

In my opinion, vegan cupcakes are WAYYY better than their non-vegan counterparts.

You know that Post Punk Kitchen cookbook 'Vegan Cupcakes Take Over The World'??

They are absolutely right.

Vegan cupcakes rule.

Topped with hemp seeds and cacao nibs. MAGIC

DARK CHOCOLATE CUPCAKES WITH GANACHE

(Adapted from Sweetapolita)

Makes 24 cupcakes

Ingredients
2 cups gluten free flour mix (Bob's Red Mill is my go-to)
2 tsp xanthan gum
3/4 cup cocoa powder (I use Cocobel cocoa powder when I can. In a pinch, I use Cadbury or Ghirardelli)
2 tsp baking soda
1 tsp gluten free baking powder
1/4 tsp salt
1 3/4 cup almond milk
2 tsp red wine vinegar
1 2/3 cup caster sugar
1 1/4 cup sunflower oil
2 tbsp vanilla extract

Preparation
Preheat the oven to 315 degrees Fahrenheit.
Sift together the flour, xanthan gum, cocoa powder, baking soda, baking powder and salt. Sift again.
In a separate bowl, whisk together the sugar, vinegar, almond milk, oil and vanilla.
Using a stand mixer with a paddle attachment, add the liquid to the dry ingredients on a slow speed and mix until well combined.
Spoon the mixture into cupcake liners and bake for 45-55 minutes or until an inserted skewer comes out clean. The cakes should spring back slightly when touched (no sinking allowed).
Bake for an additional 5-10 minutes if necessary.
Let cool in the pans for 10 minutes and then remove and leave to fully cool on wire racks.
Ice with ganache and garnish with hemp seeds, cacao nibs, coconut sprinkles etc.

Notes
For the gluten-ey version, just use all purpose flour and omit the xanthan gum.
Still working on a version that uses coconut sugar!!


Vegan Ganache

Ingredients
1 cup dark chocolate couverture, chopped small (I use a locally produced, single estate couverture. But Callebaut works brilliantly too)
1 cup almond milk

Preparation
Bring the almond milk up to a boil, turn off the heat and transfer to a liquid measuring cup (or a mug).
Dump in the chocolate and leave to melt.
Mix vigorously until it becomes like a thick chocolate sauce.
Use as icing only when cooled to room temperature.

Sa7ten!

Sauteed Mushroom Salad with Marinated 'Zeitoun'

Greetings folks!

So this weekend was super hectic... 

With a dash of terrifying.

And a big pinch of inspiring.

Even though I've done triathlons before and am no stranger to road cycling, I completed my first time trial yesterday. Even though it was just a 2.35 mile sprint which would be over in a matter of minutes, I drove myself to the point to panic the night before. Mostly because of a hill at the beginning of the race track. And the huge amount of pressure I put on myself before any big event.

Cue mom to the rescue!!

She always seems to know how to cheer me up.

It's always with a giant salad.

So here we have the mom-inspired Mushroom Salad. Isn't it pretty? The recipe is down below.

That was just what I needed to get myself sorted out for the race. Like most races, I hardly slept the night before. This was a record 3 hours sleep.

I got to the event site early to get a proper warmup in on the trainer. I was then told that I had a little bit of a wait before the Women's Open category. Next thing I know, I heard my name being called to the start line. So hurriedly I tried to get my bike out of the trainer.

My bike was STUCK on the trainer.

It took 3 people to get it unhooked and I just barelyyyy made it to the ramp in time. They were about to send off the woman next in line when I SPRINTED up the ramp and announced my arrival.

I was in a state of panic at this point. You can even see the world of worry on my face and in how tense my positioning is. I can't remember the last time my heart has beaten so fast.

To top it off, I didn't even have a chance to get into a better gearing for the start. The gear I was in was sooo heavy, I almost fell off the ramp. From what I was told, the ramp was even too short and steep for a time trial. Oh well.

I made it through the race without any further problems. My final time was a few seconds slower than my goal and I blamed my already elevated heart rate and ridiculous gearing. I placed sixth overall. The disappointment was REAL. But looking back on it, this was just the motivation I needed to really put 110% of effort into the next three weeks in time for Nationals. I'm incredibly grateful for that race experience and to my coach Derrick, for his enthusiasm and unwavering faith in his girls. 

Derrick's Angels

So here we have that recipe as promised. The warm mushrooms are perfect for nerve-wracking moments!! Zeitoun Aswad are Lebanese black olives that are available pickled in brine. I like to soak them in water to get out most of the salt and leave them in a lemony herby marinade in the fridge as a last minute salad topping. It's a staple in meze spreads and is also pretty handy as an emergency snack for when guests spontaneously drop in for a visit!!


SAUTEED MUSHROOM SALAD WITH MARINATED 'ZEITOUN'


Sauteed Mushrooms

makes 2 servings 

Ingredients
a pint of button mushrooms, quartered
1 tbsp minced garlic
1 small red onion, sliced
splash of virgin coconut oil just to coat the pan
salt and crushed black peppercorns to taste

Preparation
Add the coconut oil to a heated pan.
Throw in the onions when you're able to smell the coconutty aroma. Cook until slightly translucent and fragrant.
Add the mushrooms and garlic and cook for 2 minutes max on medium heat. You do not want the mushrooms to spring water!! Remember the mushrooms will continue cooking with residual heat.
Turn off the heat and season with salt and black peppercorns.

Salad Base

for 1 giant serving

Ingredients
1/2 head of romaine lettuce, roughly chopped
1 cucumber, sliced
1/2 green bell pepper, in rings
1/4 red bell pepper, cubed
small wedge of avocado, sliced (we call it 'zaboca' here)

Preparation
Using a giant plate, build the salad starting with the romaine and layering on the cucumber and bell pepper. Surround the lettuce with the sliced avocado.
Add half of the sauteed mushrooms and garnish with the marinated zeitoun (see below).
Go to town on this monster salad.

Notes
No salad dressing required. The mushrooms and zeitoun are saucy enough to not warrant a need for additional dressing.
This recipe is most effective when someone else makes it for you.


Marinated 'Zeitoun'

yields... a lot

Ingredients
2 lb of zeitoun aswad (black olives in brine)
the juice of 2 large limes
1 tbsp minced garlic
1/2 cup za'atar (a Middle Eastern herby blend. For a homemade option see below)
1/4 cup extra virgin olive oil

Preparation
Drain the olives from the brine and soak in clean water for about 30 minutes.
Drain again and add the rest of the ingredients. Mix well.
Store in an airtight container in the fridge. 

Notes
This makes a good bit of olives but I like to make it in bulk and keep it in the fridge for snacking.
You will most likely find this type of olive and za'atar in Mediterranean groceries.
I might even add more lime and za'atar to this. But I tried to contain myself!!


Za'atar

yields about 1/2 cup

Ingredients
3 tbsp dried thyme
1 tbsp marjoram
2 tbsp sesame seeds
2 tbsp sumac
1 tbsp + 1 tsp ground cumin
2 tsp salt
1/2 tbsp crushed black peppercorns

Preparation
Mix together.
Store in an airtight container.

Notes
Keeps really well in the freezer.
This is super awesome with labne, olive oil and pita.


Sa7ten!

Black Bean Brownies with Raw Banana 'Nice Cream', Pomerac Salsa and Vegan Ganache

Turning today into a throwback sort of day!!

Just found these absolute classics from my first on-screen experience as a guest chef on a local cooking show.

I never knew what a real butterfly feeling was like until that day. Camera lights and all eyes on you? TERRIFYING.

Would I do it again? In a heartbeat. 

Yep, that's my hand (from CNC3 Taste site)

The producers thought it would be 'cute' to have a chef couple on the show. Those were the good ol' days.

Getting makeup done. I looked like an Oompa Loompa on purpose (pik by Shawna Maharaj)

That's Ed in the background. I wonder if he'd let me post his recipes from this show...

K back to the foodie stuff.

If you haven't as yet tried a black bean brownie, you're missing out on life. I'm just telling you straight up. It's so full of fibre and protein and you'd really never guess that it's made with beans. I did it once for a demonstration at my University and the students thought that I was lying... that there was no way this brownie was made with black beans. It was just so fudgey and perfect.

Take my silly advice. Try. These. Brownies.

And topped with ice cream? A HEALTHY ice cream too??

Raw jargon for this is 'nice cream' and it has every right to be called that. It's even nicer than ice cream. And all that extra potassium is a great bonus too. 
The high pectin content of bananas makes this nice cream really smooth and with a pleasant mouthfeel. The coconut oil creates a structure to the mixture when it hardens and adds that desirable ice cream 'bite'. Many banana nice creams call for just bananas, but I believe that the coconut oil is much needed!! It adds an ever so slight coconutty hint and deepens the flavour profile in a beautifully subtle way.

This nice cream is a must have in any raw repertoire and it's so nutritious, it really is a dessert that SHOULD be had for breakfast!! This recipe is a great base for if you want to use add-ins like peanut butter, cacao nibs or powder, berries, hemp seeds etc. 

And I bet they'd all taste insane with this brownie!!

By the way, if you were wondering what pomerac is, it's a tropical pear-shaped crimson fruit with a white spongy flesh inside that has a taste reminiscent of roses. I believe it goes by the moniker 'Malay apple' in other countries. Tossed with strawberry, mango, pink peppercorns and just the teeniest pinch of salt and it makes a killer topping to any ice cream.


BLACK BEAN BROWNIES WITH RAW BANANA 'NICE CREAM', POMERAC SALSA AND VEGAN GANACHE


Black Bean Brownie
(adapted from iFoodReal)

makes 1 tray (12 to 16 brownies) 

Ingredients
15 oz can of black beans, drained and rinsed well
2 flax eggs (or real eggs if that's your thing)
1/2 cup applesauce
1/2 cup date paste or 12 Medjool dates
1/2 cup cocoa powder
2 tbsp espresso (brings out that intense chocolate flavour)
2 tsp vanilla extract
1/2 tsp baking soda
1/4 tsp Himalayan pink salt
3/4 cup dark chocolate chips

Preparation
Preheat the oven to 350 degrees Fahrenheit.
Line a sheet tray or an 8 X 8 dish with parchment and lightly grease with coconut oil.
Add all but the chocolate chips to a blender and blend until smooth. A food processor works too.
Fold in 1/2 cup of chocolate chips
Add the mixture to the baking dish and sprinkle with the remaining 1/4 cup of chocolate chips.
Bake for 30 minutes.
Remove from the oven and let cool for 5 minutes before transferring to a wire rack to cool fully.
Slice up into squares (or rectangles for plating).

Notes
Batter feeling a lil dry? Lacking sweetness? Hell, I like to throw some honey in there. Don't judge. Honey attracts moisture and will keep your brownies soft and moist (I cannot believe I just used that word).Chia gel can replace the flax eggs. But the flax adds a pretty awesome nuttiness.
If the surface is cracked up like a clay desert that hasn't seen rain in years, don't freak out! That's so normal for these brownies since they lack the gluten to keep everything nice and tight. Have a look.

I almost expect to see cacti popping up

Those cracks are perfect for pouring in a rich fortified wine. Mmm port-infused brownies...

Raw Banana 'Nice Cream'

Ingredients
3 bananas, sliced in circles and frozen for at least 8 hours
1 generous tbsp coconut oil, melted
scrapings of 1/2 vanilla bean
drizzle of honey** optional

Preparation
Throw everything into a food processor or powerful blender and process until creamy and no chunks are left.
You may see little flakes of hardened coconut oil but that's fine. They melt in your mouth and you get this incredible pop of flavour.
Transfer to an airtight container and freeze until solid.

Notes
Use almost overripe bananas for this!! The spottier the better. Great way to use up those mushy nanas that no one wants to eat.

Pomerac Salsa

Ingredients
2 large pomerac
3 strawberries
1 mango (I love Julie mangoes for this)
crushed pink peppercorns
a pinch of pink Himalayan salt
mint sprig to garnish

Preparation
Cut up the fruit into a medium dice shape.
Toss with salt and peppercorns to taste.

Notes
The mango should be just ripe! Firm enough to be cut up into cubes.

Vegan Ganache

Ingredients
1 cup dark chocolate couverture
1 cup almond milk

Preparation
Bring the almond milk up to a boil, turn off the heat and transfer to a liquid measuring cup (or a mug).
Dump in the chocolate and leave to melt.
Mix vigorously until it becomes like a thick chocolate sauce.
So easy a toddler could do it.
Although I don't advise they try :P

TO PLATE
Cut the brownies into rectangles. Place one at an angle onto a clean plate (use white for dramatic effect). 
Pour the ganache at room temperature into a squeeze bottle. 
Drizzle your design onto both the brownie and the plate. Zig zags are always impressive.
Spoon your salsa onto one end of the brownie. Top with a sprig of mint.
Make a quenelle with the nice cream and place at the other end. Or in a pinch, use an ice cream scoop.

Voila!!

Fusion IX Adventure Race

So there is a bit of drama happening on the local front and civilians are urged to stay indoors. 

So instead of engaging in something a little more productive than absentmindedly flipping through social media to the enraged public venting about the obvious political unrest, I'm unloading my phone of a haphazard collection of random photos.

A dominant presence in my Whatsapp albums seems to be that of my most recent running race. Ah yes, Fusion. We do have a love-hate relationship with each other.

In short, it's an all day adventure race commencing at 4 am and usually wrapping up around 5 pm. Competitors must be part of a 4-person team that stays together at all times and there are time penalties if the group becomes separated. Even by a few feet. Another twist that determines final placement is the use of quizzes and brain teasers that are pretty freaking hard to do when you're already mentally and physically exhausted!! 

I've definitely seen better days hahah

In past races, the race is divided up into 3 legs. The first and last legs are usually all running. I've done this race once before in 2013 and there was a swimming element then, along with the dreaded 'Fusion Friend', a PVC pipe filled with sand. It's pretty heavy and cumbersome to run with. For the second leg this year, the team was split into 2 runners and 2 riders where each party had to complete the stage together and the times of both legs added up at the end to result in one overall time.

I've been part of the +One a Week Running Group since 2012. Before I joined, I could not run a mile without stopping multiple times. This year I had the honour of being the Captain of my team, +OAW Monstah Whinahs. Talk about a humbling experience...

The event was held in the Lopinot Valley this year. It's a beautiful place with a terrible history (which we had to study for in case it came as test questions in the race).

My phone took the liberty of editing my picture for me. I think it did a pretty good job.

Long story short, Charles Joseph Compte de Loppinot who was a French knight, came to Trinidad in 1800, acquired land and lorded over a sugar estate.

For those unfamiliar with sugar plantations, they were terrible terrible places to be a slave in. I won't go into detail, but torture and ruthless killings were both common and stomach turning. It is alleged that there was a well used 'hanging tree' close to the estate house (the white house in the picture above). It's no wonder that the valley is said to be haunted by the ghost of the Compte riding his horse in the light of the full moon.

Trinidadian folklore also boasts of the existence of a soucouyant in the Lopinot area. A vampire-like spirit who take the form of an old lady by day, and sheds her skin to become a ball of fire at night.

Amazing that such a scenic place could be one of deep beauty and yet still hold memories of a tragic past.

I had no idea the torture that I myself was in for.

The full team with Tara our Manager at the start of Leg 1

With Derrick and Dexter, the best coaches on the planet

At the start of Leg 3. We had no idea what lay ahead

This next picture is hilarious. That's my rear end, smack dab in the middle of the frame. Thanks much Fusion photographers -_-

Caught on all fours!!

Seems like a harmless rope net right? WRONG. This was so heavy after scaling 2 mountains.

Last picture I promise!! Here we are, 5 mountains later. Survived the brutality that was Fusion IX. And placed 3rd overall female!! This is possibly one of my proudest moments as an athlete since I struggle with running the most.

That is one trophy I will keep for as long as I'm able.

Bring it on Fusion X!!

(Here are just a few piks of the elevations. Twas in no way easy.)

Leg 1 @ 8km with a 590 metre ascent

Fusion IX - Leg 2 Cycle. The hardest cycle leg of Fusion to date, 2 persons from each team had to cycle from Lopinot to Brasso Seco and return via the same route back to Lopinot covering a distance of 27.5km with a total elevation of 1,753 metres

The next photo is of the Leg 2 run. I was a biker so I did not do this leg. I do feel it for my teammates that did do it though!!

Fusion IX - Leg 2 10km Loop from Lopinot to Caura

This. Was. HELL. The dreaded Camel Back.

Fusion IX - Leg 3 aka the "Camel Back" was a technical course that tested teams ability in ascending and descending. The first "camel hump" was a 506 metre (1,653 feet) ascent and a very daring descent. Teams then went onto the road where most would have thought that it was the end of hills... but it wasn't... Teams then had to ascend the second "camel back which was taller at 552 metres (1,809 feet) but wasn't as aggressive as the first, however, the descent was also as technical as the first downhill

Green Fig Souse

Souse... where does one begin...

Basically, souse in the Caribbean is pickled meat. From pig feet, to chicken feet to cow heel. Soaked in a delightful brine flavoured with onions, cucumbers, lime and shadon beni (culantro --> a relative herb to cilantro).

I say delightful because the sauce itself is drinkable on it's own.

Tainted by gelatinous bits of trotters though, is another story.

But what was once considered peasant fare, is now a major street food item and 'liming' staple here in T&T. Loved by those who've grown up with it, to the adventurous who happen to enjoy picking their teeth with chickens' toenails. 

Legend has it that souse has magical properties when it comes to curing the inebriated of a hangover with its heavy salt and the shadon beni content.

I wouldn't really know. The best hangover cure in my books will always be instant ramen.

My mission here was to create a vegan version of this dish. Same yummy sauce!! Just replaced the feet with the more stomachable green fig. Basically a green banana that has been boiled and peeled. 

This dish can also be considered paleo to those who are radical enough to sport that label.

Here we go.

I used a yellow bell pepper instead of the green

GREEN FIG SOUSE

Makes one giant bowl - serves about 10

Ingredients
2 lbs of green bananas (about 10 'grain' of fig as the locals put it)
5 cucumbers, cut circular
1 red bell pepper, julienned
1 green bell pepper, julienned
3 pimento peppers
1 red onion, sliced thinly
3 cloves garlic, crushed
juice of 4 to 5 limes (hooray for Vitamin C!!)
A few handfuls of parsley, roughly chopped
10 leaves of shadon beni (or cilantro)
salt and crushed black peppercorns to taste
lil drizzle of extra virgin olive oil for flavour** optional

Preparation
Separate the bananas from each other.
Place in a large pot and fill with enough water to cover the bananas.
Add a generous splash of vinegar and oil to the water (do not skip this step unless you want a sticky black sap forever coating the sides of your pot!!).
Boil on medium heat until the banana skin splits, about 10 to 15 minutes from boiling. The skin would have turned brown by then. Don't panic, it's normal.
Turn off the heat and rinse under cold water. When cooled, peel the bananas and set the skins aside. You can either discard the skins or keep for a delicious pot of Jungle Soup (basically a split pea soup where anything goes. The skins are super rich in fibre).
Once the banana flesh has cooled, cut on the diagonal to form bite sized pieces.
Add just enough cold water to barely cover the bananas and flavour with salt and crushed peppercorns.
Blend together the shadon beni, garlic and pimentos with the lime juice and add to the bananas. Mix in the onion, cucumbers, bell peppers and parsley. Add a few splashes of hot pepper sauce if you enjoy having your tastebuds scorched.
Leave to marinate for at least 2 hours until serving. Keep chilled!

Notes
Souse traditionally calls for watercress (or 'cressels' here). My version says that parsley is the better choice.

Sa7ten!!

Acai Bowls

Here in Trinidad, these sell for exorbitant amounts. Somewhere between $40 and $50 (translates to about CAD$10).

I dunno bout you all, but that's enough money for enough farmer's market produce to feed a family of 10 (I count my dad's nurses as part of the family. They really are family.)

So after trying one for the first time, my ego kicked in a bit and I decided that I was going to make this store-bought acai bowl even better.

I do believe I've succeeded. And I'm a tragically picky eater.

Prepare for an onslaught of acai bowl pictures!!

 I can see you drooling from here

An acai bowl is pretty much a run-of-the-mill smoothie, thick enough to eat with a spoon and with some tangy acai pop in there for a major antioxidant boost to neutralize free radicals. It really becomes magical with the TOPPINGS. And boy can you get creative with 'em!!

Mmmm crunchy cacao nibs

ACAI BOWLS

makes 2 12 oz containers with a lil extra for immediate snacking
can make 3 containers if you use lots of toppings

Ingredients
2 frozen bananas (I use local Grumy Shell or about 6 Sucrier figs / Lady's fingers)
1 cup frozen strawberries
1/2 cup frozen blueberries

1/2 cup frozen blackberries
4 tbsp acai powder
1 cup almond milk

1 tbsp honey** optional
See Notes for topping suggestions

Preparation
Add everything to a blender jug.

Blend until creamy and smooth. 

If you're using a lower powered blender, it may take a while so be patient. Also, keep pulsing to avoid heating the mixture.
If the mixture is too thick, add a few splashes of almond milk until it loosens up.
The acai bowl is your canvas. Happy decorating :)

A bevy of beauties

Notes
Spotted bananas are best for this!! They are at their ripest at this point.

For an extra chocolatey boost, add some raw cacao or carob powder to the blender.
As this is a high carb meal, adding some nuts or seeds as toppings lowers the Glycemic Index factor and will keep you satisfied for a longer period.
Purchase frozen berries in bulk to really make this cost effective. Although in a pinch, using only bananas works just as well. 

TOPPINGS (go wild)

Sliced fruit -  bananas, berries, grapes, mango etc.

Shelled hemp hearts

Chia seeds
Cacao nibs
Vanilla Bean Maple Granola
Nut or seed butters (almond is a personal fav)
Unsweetened coconut flakes
Coconut yogurt
Honey, maple syrup or yacon syrup** omit honey if vegan
Bee pollen** omit if vegan

!!!!!!!

Sa7ten!!

Vanilla Bean Maple Granola

I first got serious about granola making when I came across acai bowls being sold on the local market. And usually when I try something for the first time, I like to retreat to the bat cave to do some experimenting of my own.

The flavours of this are in no way Caribbean in nature, but more like a tribute to my best friend and former Acadian roommate Alyssa, who hails from the Northwest Territories. 

On her second visit to Trinidad, she brought with her the most ahhmazing organic maple syrup that I guarded with my life.

Don't come between a girl and her maple syrup.

Fights will ensue.

Really, just don't.

When I do make this, it tends to happen in obscenely large amounts. I can never do anything in small batches. Tis either because of my catering experience or because when you're cooking for 10 people (I live in a full house), there is no such thing as too much food.

So granola is pretty nifty to have around when a snack attack hits. Or on the trail when adventure racing. Or when you need a last minute gift.

Let's just say it's handy in general.

I scaled down the recipe to a 2-tray end result, but if you really don't need that much granola in your life, just halve the recipe.

(You really do need that much granola though... just saying.)

WARNING!! This will make your kitchen smell absolutely glorious.

Makes me weak...

VANILLA BEAN MAPLE GRANOLA

(adapted from Buzzfeed)
makes 2 large trays

Ingredients
6 cups of gluten free rolled oats
3 cups slivered almonds (the BEST part, trust me!)
1 cup sunflower seeds
1 cup pumpkin seeds
1/4 cup uncooked quinoa 
1 cup dark maple syrup

1/2 cup honey (or 3/4 cup if you like a sweeter granola)** substitute honey for either more maple syrup or another liquid sweetener like yacon if vegan

3/4 cup virgin coconut oil

2 tsp Himalayan pink salt (do NOT leave this out!)
1/2 tsp vanilla bean scrapings
2 heaping tbsp vanilla extract
1 tsp ground cinnamon** optional

Preparation
Preheat the oven to 300 degrees Fahrenheit.
Measure out all ingredients.
Dump in a large mixing bowl and stir well until combined.
Divide the mixture between 2 parchment lined baking trays. 

Bake for about 30 to 45 minutes, stirring with a wooden spoon after the first 20 minutes. Keep checking and stirring every 15 minutes.
The granola is done when the mixture is a lovely golden brown and your kitchen is totally permeated with vanilla maple perfume. I'd seriously wear this scent if I could.
Cool completely in the pan and store in ziplock bags or airtight containers.

Notes
When using the same cup measure, I like to measure out the coconut oil before the maple syrup / honey to create a non-stick surface. Easy trick to ensure that no sweet goodness is left behind. Rub a little coconut oil on the sides of the sheet trays to avoid the stickiness from caramelizing on the trays. It's a pain to scrub that off.If you do not have a convection oven, you may need to keep alternating the trays between top and bottom racks for even baking.
The mixture is good enough to eat raw (I tend to sneak in a few spoonfuls... shh) but even better when baked!!

Sa7ten!!

Orange Carrot 'Gatorade'

This... I could drink this juice forever.

Just look at that colour.

And pictures don't do it justice at all!!

(Yes our oranges in the Caribbean aren't orange... they vary between green and yellow).

This is my drink of choice for right after a brutal race. The sugars from the carrots and the oranges get right to work on my depleted glycogen stores and the ginger and turmeric are super on inflamed tissue.

Sometimes I add either a pinch of Himalayan pink salt or dilute it a bit with coconut water for that much needed electrolyte boost.

It is AWESOME.

Like really. There is no generic juice on the market that could possibly compare to that liquid sunshine. It is happiness in a glass. It really is.

Gatorade who?


ORANGE CARROT 'GATORADE'

Makes just over 4 pints

Ingredients
16 oranges - I used half Ortanique, half King oranges.

12 carrots

piece of ginger as large as your thumb (maybe a little bigger if you have short thumbs)
a piece of turmeric root as long as your middle finger

Preparation

Wash and peel the oranges. Keep the peel for soaking in vinegar or making orange peel tea!! Get as much of the outer pith as possible as it tends to make the juice bitter. Cut into wedges large enough for the juicer feed mouth.

Scrub the carrots and leave the peel on if you're using organically grown carrots. So much goodness is in the peel and you want to get everything!! Cut the carrot into chunks, but smaller than the oranges.
Leave the ginger and turmeric peel on. Just scrub 'em well.

Juice away!! I use the Omega J8006 masticating juicer. It's my best friend.

Notes

Add the Himalayan salt OR the coconut water just before drinking. It isn't totally necessary if you're not using it as an energy drink replacement.
Add more ginger if you love that ZING.
I tend to juice the carrot first followed by the ginger and turmeric and keep that pulp for use in veggie burgers or carrot cakes. I spread the orange pulp among the plants outside. Always keep juicing pulp if you can!! The fibre is so good for many things. Even in soap!!
Most cold pressed juices keep for about a week in the fridge. I try not to let them go past 3 days due to the risk of nutrients becoming oxidized. But many swear that once it is sealed properly, the nutrient content is preserved.

Maybe just one more collage just to show off this beauty :)

Sa7ten!!