Nutrition

7-Layer Dip

  7-Layer Dip Bean Layer: 1 can black beans, drained & rinsed 1/4 cup salsa, low sodium 1 tsp taco seasoning mix 1/4 cup cilantro, finely chopped 1 tsp garlic powder White Layer: 1 1/2 cups plain Greek yogurt, non-fat Salsa Layer: 1 cup salsa, low sodium Guacamole Layer: 3 medium avocados, pitted &…

Mini Muffuletta Sandwiches

  Mini Muffuletta Sandwiches Ingredients:  2 (12-ounce) packages party-size rolls (16-20 to package) 1/2 pound thinly sliced lean ham 1 1/2 cups shredded Italian five-cheese blend 1 (16-ounce) jar chopped Italian olive salad, drained Directions: Preheat oven 375 degrees. Slice rolls in half on baking sheet. Place ham, cheese, and olive salad onto each…

Pelau

Pelau   Republic Day in Trinidad occurs on September 24th this year. Why not celebrate by cooking a traditional Trinidad dish? Pelau is a stew that can be made with either beef or chicken, so feel free to substitute the beef recipe below with chicken if white meat suits your taste buds. Ingredients: 3…

Veggie Samosas

Veggie Samosas   A vegetarian option for those wishing to celebrate Trinidad’s Republic Day this month is veggie samosas. They make a great main dish or side dish, which makes them a tasty versatile option. Ingredients: 2 Tbsp. Vegetable Oil 4 Medium Potatoes, Peeled and Cut into 1/2-inch Cubes ½ Cup Yellow Onion, Chopped…

Healthy Coconut Fudge

Healthy Coconut Fudge   To round out a Trinidad meal in celebration of Trinidad’s Republic Day this month, fix this healthier version of coconut fudge. Ingredients: ½ Cup Coconut Oil, Melted ½ Cup Cocoa Powder ½ Cup Almond Butter, Room Temperature ¼ Cup Raw Honey ½ Tsp. Vanilla Extract Directions: Line 12 muffin tins…

Fiesta Lime Rice

Need a 100-calorie recipe that can serve as a side dish or a main dish? This recipe covers all of the bases. Add some fresh tomatoes and cilantro for a pop of color and to really make this dish festive for potlucks or a special night at home. Ingredients 1 Package Yellow Rice Mix,…

Chicken with Garlic, Basil, and Parsley

Chicken, chicken, chicken. It seems like that is the only protein cooked and eaten at home oftentimes. To break up the routine weeknight dinner, use this recipe to spark the taste buds and liven up the plain Jane chicken sitting in the refrigerator. Ingredients 1 Tbsp. Dried Parsley 1 Tbsp. Dried Basil 4 Skinless,…

Vegetarian Delights

Vegetarian options seem to be growing in popularity among restaurant goers but can be made at home with ease at a fraction of the cost of going out when using the recipes below. Cowboy Caviar Ingredients: 2 Cans Black-Eyed Peas 1 Can Black Beans ½ Small Onion, Diced (to taste) 2 Tomatoes, Diced (to…

How to Read Food Labels

Food labels. Some people absorb every bit of information on the back of food packaging like a New York Times best seller while others avoid the percentages and dietary terminology like it’s the plague. Can there not be a happy medium where it is simple to glance at a food label and know which…

Shrimp Pasta Salad Recipe

Don’t forget the carbs. One of the biggest mistakes some people make when it comes to losing weight and getting in shape is eliminating all carbs from their diet. Yes, too many carbs and the wrong carbs are not good additions to any diet, but eating good carbs is essential to overall health and…