Spicy jerk seasoning is a mainstay of Jamaican cooking. While there is no definitive recipe, you will usually find Scotch bonnet peppers, allspice, onion, thyme, and garlic as the flavour base. Scotch bonnet peppers carry a lot of heat and should be handled with plastic gloves when slicing them, although in this recipe they go right in the blender so gloves are not necessary.
1 medium onion, chopped
1/2 cup (125 mL) green onion, chopped
2 cloves garlic
1 tsp (5 mL) fresh ginger, chopped
1 tsp (5 mL) sea salt
2 tsp (10 mL) fresh thyme or 1 tsp (5 mL) dried
2 Tbsp (30 mL) ground allspice
1/2 tsp (2 mL) cinnamon
1/4 tsp (1 mL) nutmeg
1 tsp (5 mL) fresh ground black pepper
1 or 2 Scotch bonnet peppers
16 to 20 medium shrimp, peeled (optional)
2 Tbsp (30 mL) organic coconut oil
1 cup (250 mL) sweet potato, peeled and thinly sliced
1 cup (250 mL) collard greens, thinly sliced
1 cup (250 mL) small broccoli and cauliflower florets
1 lime, juiced
Add jerk sauce ingredients to food processor and blend to a paste consistency. Set aside.
If using shrimp, warm wok over medium-high heat, then add 1 Tbsp (15 mL) coconut oil. Add shrimp, toss to coat, and season lightly. Cook, stirring constantly, until pink and flesh is opaque, about 3 to 4 minutes. Remove to plate and cover to keep warm.
Wipe out wok with a clean, absorbent cloth, reheat, and add remaining 1 Tbsp (15 mL) coconut oil. Add vegetables and season. Cook, stirring, until crisp-tender, about 5 minutes.
Add shrimp (if using) and jerk sauce and stir for 1 minute to heat through.
Remove from heat, add lime juice, and serve. Steamed brown rice makes a great accompaniment to this dish.
Makes 4 servings.
Each serving (based on a recipe made with 16 shrimp) contains: 120 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 15 g carbohydrates; 3 g fibre; 73 mg sodium
Pairing tip: Belgian abbey-style beers have a sweet note that would pair well with the spicy jerk seasoning. For a nonalcoholic option, a refreshing ginger beer would also hit the spot!
source: "Wonderful Winter Stir-Fries", alive #339, January 2011
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
What better way to celebrate healthy eating than with cake? Thanks to a healthy dose of orange fruits and vegetables, this cake is chock full of carotenoids, a compound that converts to vitamin A in the body and is essential for proper immune health and good eye health. Nibble-size it! Can’t wait to eat cake? Skip the frosting and roll the cake base into balls to create nibble-sized cake bites.
Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.