Baked Empanada (gluten free)

Baked Empanada (gluten free)

(20 -24 empanadas)

  • 4 green plantain
  • 2 tbsp olive oil
  • 1 tsp sea salt

plantain empanada

Method
1. Peel plantains
2. Use 3 plantains; chop them and boil for 45 minutes(big enough chunks to grate or small enough to process if you have a power food processor)
3. Allow to cool before you process or grate
4. The fourth uncooked plantain can be grated while you wait for the other 3 to cool
5. Strain off excess water in the cooked, cooled plantain
6. Grate or process it
7. Add salt and oil to the processed and cooled plantain
8. Mix in the fourth raw and grated plantain
9. Form a dough in the shape of a huge ball
10. Allow to rest for half hour
11. Find your fillings ( I used curried chip chip, flavoured tuna and cheese)
12. Pinch off a ball the size of your hand or smaller
13. Roll out dough into a round flat shape
14. Add about a teaspoon of filling (enough to allow the empanada to be sealed)
15. Fold the flat shape in half bringing the empanada to close
16. Seal the empanada with a fork
17. You can moisten your hands and dough with a little water throughout the process to make it workable
18. Pre-heat your oven
19. Grease your baking tray (I used olive oil)
20. Place the empanadas on the tray
21. Brush the tops of empanadas with olive oil
22. Bake for half hour or more on the lowest oven heat

N.B.

The change in colour will indicate when it is done as well as the texture. You do not want your empanada to break up with you so make sure it has a bit of a crispy but not arid texture. Also remember it does not need to overcook since the plantains were precooked. I suggest you use a dipping sauce for these empanadas. It can be your own mix of your favourite spicy or sweet sauce.

 

Gluten Free Fruit Cake

Fruit Cake

  • 1 ripe plantain
  • 2 tbsp olive oil
  • 1 tsp baking powder
  • 1 tbsp coconut sugar
  • 1 tsp vanilla essence
  • 2 cups fruits and nuts chopped
  • 2-5 cups cherry brandy

Method

  1. Blend plantain
  2. Add oil and sugar
  3. Add baking powder
  4. Add fruits , brandy and nuts
  5. Add vanilla essence
  6. Puree (add more brandy and pulse if the mixture is too thick)
  7. Grease baking tray
  8. Add mixture
  9. Bake on lowest heat for 45 mins to 1 hour
  10. The texture will be soft but firm on the outside
  11. A tooth pick can be used to test it but use your judgement

plantain fruit cake

Mini Plantain Bundt Cakes

Mini Plantain Bundt Cakes
Ingredients
1 yellow plantain (peeled)
2 tablespoons olive oil
1 egg
1 teaspoon baking powder
1 tablespoon coconut sugar
1 teaspoon almond essence

Method
1. Preheat oven to 375 Degrees Fahrenheit. (Lower temperature to 275 Degrees Fahrenheit after preheating)
2. Chop the peeled plantain
3. Add plantain to blender and pulse until the texture is smooth
4. Add other ingredients: olive oil, egg. Baking powder and almond essence
5. Again pulse the mixture until smooth.
6. Grease the mini bundt cake pan (make sure the parts in the middle are greased too.
7. Bake them for ten minutes
8. Remove the mini bundt cake pan from oven and allow to cool.
9. After cooling then remove the mini bundt cakes (try loosening the edges first)
10. Handle with care these are very delicate
11. After cooling plate them up and grate the local chocolate over them.
12. Serve

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Garnish:
(2 blocks per 2 cakes) grated chocolate from a local chocolate bar (70% cocoa)

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or

Serve the banana ice cream

(Using the banana ice cream recipe in the previous blog post)

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Banana Coconut Ice Cream Cups (chocolate smothered)

Collage 2015-10-12 16_56_03

What you will need

  • 3 cups chocolate chips
  • ¼ cup olive oil
  • 5 bananas
  • 1/8 cup coconut milk
  • 1 mini muffin tin
  • 1 food processor (or blender)

 

Method

  1. Peel the bananas
  2. Chop bananas
  3. Place them in a freezer bag
  4. Store in freezer for 5 hours (a day or until frozen)
  5. Place the frozen bananas in the processor
  6. Add 1/8 cup of coconut milk
  7. Process
  8. Taste and add more coconut if you desire( or wish to adjust taste)
  9. Put in freezer bag and store in freezer until ready to use
  10. Melt 2 cups of chocolate chips in microwave ( you can add olive oil to thin out the chocolate) or use a double boiler
  11. Monitor to make sure it does not burn
  12. Separate evenly in two bowls
  13. Using one bowl of liquid chocolate coat the mini muffin tin
  14. The insides of the mini muffin tin cup should be well coated
  15. Take the frozen banana coconut ice cream out of the freezer ( you can process it if it is too solid to use)
  16. Add the mix to each cup in the tin
  17. Cover the mix by topping it with the second batch of liquid chocolate
  18. Cover the surface of the entire tin with foil or plastic wrap and store in freezer for five hours or a day or until frozen
  19. Using a knife or flat tipped steel skewer loosen the edges around the cup
  20. Scoop the cups out and plate them

 

N.B.

Remember they may thaw if left out for too long so make sure you serve them to guests who eat them immediately. Another thing you can do is to pop it back into the freezer until you are ready to serve again.

 

 

 

Level Up or Bow out !!!

Level Up!

lu

The name itself is catchy and surmises connotations of “pushing the bar” rather competing with your regular self to be your better and eventually best self.

Who is the mastermind behind Level Up?

Level Up is owned by former University of the West Indies graduate, Sevastar Ramlogan. Among many other accolades to this title he is also a model. Sevastar is a passionate, ambitious and a young entrepreneur. While fitness and health may not have been in his pursued field of study they are lifestyle traits that define the young Ramlogan. Sevastar is undeniably a fitness buff so he understands the plight of persons who would like to get fit and in shape for health reasons, athletic reasons or even just because they want to  be their best self. His outgoing personality and love for life, health and fitness resulted in his lovechild; Level Up.  Sevastar is always willing to go above and beyond for his clients to help them get on the right track to a healthier lifestyle. His mantra states, “Set your goals and achieve them! No-one is going to do it for you.”

sr

(Photo Credit : Sevastar Ramlogan featured in OMG Magazine)

What is Level Up?

Level Up is a gym and supplement / nutrition store conveniently located along the Southern Main Road, Carapichaima in Central Trinidad. The customer service there is “leveling up” to premier products and premium quality just for you. Their opening hours are Monday – Friday from 10:30 a.m. – 6:00 p.m.  and Saturdays – Sundays from 10:30 a.m. – 3:00 p.m. The in store supplements include protein powders among other vital gym supplies for the fitness fanatic. The store has also expanded to include a gourmet health and food section. So persons who are dieting or have a fancy for gourmet food can also get their supplies right there. Some of these products include Greek yogurt, organic chocolate, quinoa pasta, gluten free flour, organic bread, almond butter, coconut water, health bars, snacks and so much more.

20150705_135320(Some delectable gluten free cinnamon raisin bread I baked from a gluten free bread mix I bought at Level Up! Who knew baking bread was this easy?!  I just read the instructions, mixed the batter, allowed time for the raising of the bread. Then I popped that mix in the oven and voila!!!)

protein powderorganic

Level Up is also doing a promotion next week for all those health and fitness buffs!

There will be lots of samples and surprises in store!!!!

lu

From the team at

Let’s Go Trinidad and Tobago

We would like to wish Sevastar Ramlogan 

all the best in his endeavors !!!

To find out more on Level Up see their contact information listed for you below

https://www.facebook.com/Level.Up.Supplements/timeline

or

Call them at

745-8235

Breadfruit Cups – The Healthier Alternative

Breakfast making can be so much work  in the morning especially if you are not a morning person. Realistically, even if you are a morning person the struggle is still very real. Hence, in moments of extreme boredom or random bouts of creative vibes or  if you are throwing a mini breakfast”fam bam” ( I have no idea why they use this word on social media but I believe they are connotations from an urban slang that translate to family get together) then something different like breadfruit cups just might be the smashing hit at your breakfast bar.

mr potato headNutrition

Breadfruit has similar properties to our age old friend Mr. Potato! It can be cooked and manipulated in so many different ways too. The nutritional content of the breadfruit indicates that it is high in potassium, vitamin C and it contains fiber, calcium, iron, magnesium and vitamin B-6. According to globalbreadfruit.com breadfruit is also a great source of antioxidants, carotenoids, copper, niacin, omega 3, omega 6,  phosphorous, protein,thiamine and vitamin A.

Multipurpose

The breadfruit is being sought after for national food security as it can be grown as a sustainable crop throughout most parts of the world. In addition to this fact, it also has multipurpose uses. Again globalbreadfruit.com cites the mighty breadfruit uses. These include gluten free flour, insect repellant (male breadfruit flower), latex (sap from breadfruit used in watercraft and chewing gum), fabric ( fibers from the bark of the breadfruit tree can be used to make mosquito nets, accessories, clothing, artwork and paper), animal feed (fallen breadfruits and leaves can be used as nutritious animal feed).

breadfruit

 (http://globalbreadfruit.com/about/why-breadfruit/ )

So now that you know how powerful this breadfruit is you may definitely consider serving this up to your family, friends and house guests. Here’s my breadfruit cup recipe below.

Ingredients

1 breadfruit (washed, peeled, chopped)

1 cup unsweetened almond milk

2 cups  pepper jack cheese (shredded)

2 tablespoons garlic butter

1 carrot (washed, peeled, shredded)

1 teaspoon of salt

1 tablespoon dried seasoning (thyme, parsley, basil, oregano, chilli powder)

1 cake mixer (to mix the batter)

1 cup cake pan or mini cup cake pan

1 large pot

1 colander

1 large mixing bowl

 

Method

1. Set up a pot of  water to boil

2. Add salt to the boiling water

3. Add the chopped breadfruit

4. Boil until soft

5. Strain off excess water from breadfruit in a colander

6. Add strained breadfruit to the mixing bowl

7. Add dried seasoning and carrot

8. Add 1and 1/2 cups of cheese

9. Add milk gradually while using the cake mixer to beat the mixture until smooth

10. Using the garlic butter grease the cupcake pan

11. Pre- heat the oven at 350 Degrees Fahrenheit

12. Pour in the patter to fill the cups leaving just a quarter space for the batter to expand when cooking

13. Allow to cook for 30 minutes to 1 hour or until toothpick when inserted comes out clean

14. When they are finished cooking use the remaining cheese and sprinkle to cover the surface of the cups.

15 . Allow to cool and serve warm or with a sauce (curry or tomato sauce or whatever your preference may be)

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Enjoy !!!

 

 

Plantain Seduction – The Dessert Bar

Well darlings, it seems like I will be stuck on this low fodmap diet for more time than anticipated. However, it seems to be working for now which only suggests healthier lifestyles and more adventures in the food laboratory aka my kitchen. (The low fodmap diet allows flexibility. Rather than off the shelf products that are too expensive the Caribbean dieter can use lots of available produce from their local farmers to sustain their diet and themselves). This also means I get to share my journey through the low fodmap diet with other fodmap dieters, the vegan community and just about any one of you interested in experiencing food differently. I am definitely not vegan but pescetarian; I consume seafood. Although, my recipes are somewhat restrictive due to the low fodmap regimen there is room for you or the vegan food lover to do substitution. The recipe I will share with you is a gluten free recipe for a plantain dessert bar or what one can refer to as “The Plantain Seduction.”

Ingredients

    • 2 ripe plantains
    • 2 eggs
    • 1/4 cup of olive oil
    • 1/4 cup raw cane sugar
    • Hersheys Baking Bar of Chocolate (1 pack)
    • 1 tsp baking soda
    • 2 tsp vanilla extract
    • 1 tsp cinnamon

Instructions

  1. Preheat your oven to 350 degrees.
  2. Grease Pyrex dish with olive oil and set aside (use anything that is available to you)
  3. Add the plantains (peeled and chopped) to your food processor.
  4. Pulse until your batter is smooth.
  5. Add in your chocolate bar in pieces and pulse a few times until they are combined into the batter. Add other ingredients and mix well.
  6. Pour your batter into your greased dish and allow to bake in the oven for 30 minutes.
  7. Allow the baked brownies to cool.
  8. Frost with Nutella or your own frosting
  9. Start cutting and serving (preference for warm or cold plantain bar depends on individual).
  10. Refrigerate

IMG_20150709_074021

N.B.

You can substitute the baking chocolate, oil and eggs if you wish. The texture is very delicate and moist almost like a custard or bread pudding except lighter. (Be careful not to burn it . You can use a toothpick to test if it is done. When the toothpick is inserted and comes out clean it is cooked). The taste is slightly salted and sweet with neither of the two overpowering each other. I used an oval casserole dish of 12 1/2 inches in length and 7 1/2 inches width (at the middle) so use what you have.

 

Italy Bound

I am always so amazed that one nation has so many ethnic influences. I am even more thrilled by how many foreigners are finding entrepreneurship to be the Caribbean goldmine in Trinidad and Tobago. Business tourism is one of the many sectors that is flourishing as Trinidad dons the name “Manhattan of the Caribbean.” Another aspect of  business that goes hand in hand with tourism is food. The colonizers can probably hold responsibility for all that is happening now. It is so ironic that the nation changed so many hands from European to British (and the list goes on and on) and today more than ever the foreign trade is making ties to this country and foreigners are migrating to set up business here. This is phenomenally paradoxical as the nation was fought for its trade potential ( among others) and now so many of its predecessor host county men and women are settling here for the purpose of business without the angst and hostility of war.

The Italians have since settled in Tobago and operate mostly food businesses. Hence, they celebrate their signature Italian food and desserts and they have been grown fond of over the years for their food and personable nature. In addition, this Italian food trend has become popular in Trinidad. There has been several launches of pizzerias, cafes and restaurants. The most recent that I have noticed happens to be Giro’s Pizza in Chaguanas. This is another first for Central Trinidad adding more cultural value to their landscape.

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Giro’s Pizza is located at #87 Old Southern Main Road, Edinburgh Village in Chaguanas (just look for the red, green and white horizontal striped flag on the left hand side of the road opposite Wing Hua Chinese Restaurant). Their opening hours are Tuesdays to Thursdays 12:00 noon to 8:00 p.m. On Fridays and Saturdays they open from 12:00 noon to 9:00 pm. Sundays are more laid back as they open from 4:00 pm to 8:00 p.m. Giro facilitates walk ins, order to pick up service and delivery service (at the extra cost of TTD$15.00). This quaint pizzeria does not provide dine in service and there is limited street parking.

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The menu captures wood oven baked pizza with meat, fish, shrimp and vegetarian options. The pizza sizes vary from 10 inches to 15 inches. These pizza prices can start as low as TTD$45.00 and scale all the way up to TTD$110.00. There is also vegetarian, chicken and beef lasagne all at TTD$59.00. Some interesting desserts are also hand crafted and stored for the sweet tooth fans. These include key lime pie, classic cheesecake, carrot cake, tiramisu, almond mousse cheesecake and panna cotta. The dessert rates start at TTD$20.00 and vary until they taper at TTD$35.00 per item.

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My experience

Location: 4 stars

This is a convenient and accessible location

Parking: 3 stars

There is limited parking in front of the shop. Thankfully I went on a holiday and there was parking on the other side of the road as the business there was closed for the day. However, there are many spots on the street that accommodate parking.

Cleanliness: 4 stars

Giro keeps his work stations clean and washes his hands frequently. There is proper storage and refrigeration of food. Overall, clean place. But there is always room for improvement in sanitation.

Service:4 stars

There was a wait before getting the orders done but it was not very long as the pizza making and baking did not take long either. It is useful to note this can be a one man show at times (well at least the day I visited). The pizza chef did everything it seems; the cashing and pizza making but he is quite attentive, humble, warm and keeps good humour (typical traits of most Italians).

Food: 4 stars

This is authentic Italian cuisine and the wood oven makes it even more realistic. I took pizza fanatics with me (I’m on a low fodmap diet so I really cannot indulge in certain items for a while) to do the taste testing. They ordered a large eight slice Nibali pizza at TTD$90.00. This consisted of mozzarella, tomato sauce, pepperoni, pineapple and onions. They swapped the pepperoni for chicken on half of the pizza which is also an option if you would like to try two different types of pizza. They thoroughly enjoyed it but were not overly impressed as one of them found it not to be “fulling” to them whilst the other was able to eat twice from their share of pizza. Italian pizza is not American pizza so the Italian thin crust can probably account for this as well as the individual’s stomach capacity.

Ambiance: 4 stars

There is some homage to Italy with icons from the host country decorating the wall partitions. There is some abstract art on the wall as well. There are Giro Pizza logos branding the refrigerators and entrance. There is light Italian music and the live pizza making action and interaction of a busy light hearted Italian chef.

Price: 4 stars

The price is reasonable.

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For more information on Giro’s Pizza

Visit them online at

https://www.facebook.com/pages/GiroPizza/1386129835039112?sk=timeline

or

Place your order

1-868-280-4476 (GIRO)

 

Trinidad – Wine Country?!

Trinidad and Tobago has been earmarked, “the party island”. It is worth noting that we are often affectionately referred to as “The Land of Rum”.  While we are not known as a wine country ( except if we were talking about the dance form “wining” but we are not) ‘Trinbagonians’ have produced their own local wines for quite some time. This country has also imported our wines to fit the increasing demand for this supply. The importation of wines are infamous with the booming local food and beverage industry. The restaurants and retail wine shops provide a taste of home for the many nationalities that reside in this multicultural twin island state. In addition, it gives the ‘Trinbagonian’ national the opportunity to travel around the world in a sip, a glass and of course a bottle. This suggests that  in the future perhaps Trinidad may adopt yet another nickname for the love of wine.

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There are quite a handful of wine retailers over the East to West corridor of Trinidad. So one can imagine the trials and tribulations one would endure to get there from the south or central parts of Trinidad just to acquire a decent bottle of wine. ( Of course, there are wines and other liquors sold at selected supermarkets and convenience stores.) However, the growing niche of persons interested in selection, premium quality, taste and variety is left in some sort of bewilderment at the lack of a nearby wine shop especially if they do not ‘ply’ the East/West Corridor often.

Thankfully someone realized this very need and TNT Wine Cellars opened their doors at A1 Atlantic Plaza in Point Lisas last year. This is the first wine shop in Central Trinidad. The owner and founder of TNT Wine Cellars has over ten years experience in the auction of wines in the U.S.A. This experience has been channeled in a creative way to the opening of TNT Wine Cellars. The store is chic and small but fits the need in Central Trinidad. The layout is not too stereotypical or bourgeoisie. Most of the furniture is sustainable as they are made from wine crates. There is an artistic flair and a vivacious energy bursting out from the very walls, doors and shelves of the  wine store.

door(Door made from wine crate)

This is not a snob like wine retailer. It is a place for the convening of novice wine souls to the aged sommelier. The funky youth, the chic and classy metropolitan to the man on the street wishing to purchase a bottle of wine in the celebration of some special occasion in his life are all welcomed. The prices are affordable as the people of Trinidad and Tobago and the inherent economy were taken into consideration before the start of this venture.

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The concept of the shop is wine focused with a few extras such as accessories, champagnes and other alcoholic spirits. There is online shopping, an order and pick up service and even delivery service. They also cater to special events. The customer service is warm. The staff is very knowledgeable as the customer can always get a consultation on the type of wine to buy before purchase.

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So if you are in the area feel free to check them out Monday – Friday from 9:00 am – 5:00 pm.

They were open today for their Father’s Day sale from 10:00 am until 3:00 p.m.

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https://www.facebook.com/tntwinecellar?fref=ts&ref=br_tf

http://tntwinecellar.com/index.php

 

 

 

Gluten Free and Happy in Trinidad!

What is a fodmap?

FODMAP is an abbreviated term for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Basically these are molecules that exist in foods. They are sometimes poorly absorbed into the digestive tract. When this happens they become a food source to the bacteria in the large intestine. Hence, the individual develops symptoms that are suggestive of gastrointestinal disorders. These include nausea, pain, bloating, diarrhea and even constipation to name a few. Different individuals may have varying symptoms some may have fever from inflammation and others may even develop insomnia and anxiety.

FoodmapNo

What is a fodmap diet?

This is a form of  dietary therapy for patients suffering from gastrointestinal disorders. It also scales foods on the high end of the map and the low end of the map. Usually, the low fodmap diet plan is recommended by gastroenterology specialists. This plan includes avoiding foods that are ferementable, oligosaccharides (fructans), dissacharides (excess lactose), monosaccharides (excess sucrose) and polyols (Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt). The diet of the patient and symptoms are then monitored for their improvement.

FoodmapYes

If you are on a low fodmap diet how will you survive in Trinidad?

It is very easy! You do not have to go all vegan and buy the expensive stuff! Just get creative with your new menu! I will fill you in on where these fodmap items are available! You can use your low fodmap diet plan as a guide to make your shopping  list. You can easily find some of the fruits, vegetables and rice at supermarkets, farmer’s markets and then there are the gourmets grocers. The local food guru Trinichow has already compiled a list of gourmet grocers and health food stores so click the link to see the options in Trinidad and Tobago below.

Gourmet Grocers & Health Food Stores in Trinidad & Tobago

Do not get too frantic about the cost of your new diet or where you may find these items or what if they are expired?! The reality is that Trinidad and Tobago like many other destinations have realized the need for accessibility and availability of the aforementioned items. Hence, there are entrepreneurs capitalizing on this opportunity to meet this demand. More significantly, it has been recognized that gastrointestinal diseases and symptoms are a prominent issue in today’s society.

In addition Trinidad and Tobago can boast of  a registered charity for patients suffering from gastrointestinal disorders. The National Association of Crohn’s and Colitis of Trinidad and Tobago enhances patient education and well being as well as public awareness for early diagnosis and treatment. Moreover, Trinidadian born and raised Dr. Anthony Kalloo made a breakthrough discovery in gastroenterology with his Natural Orifice Transluminal Endoscopic Surgery which means surgery without incision of patient. He was well received with the distinguished educator of the year award from the American Society for Gastrointestinal Endoscopy and the Caribbean American Heritage Award (CARAH) in 2009.

My Tips

1. Work out a breakfast, lunch and dinner menu

20150613_200443(1) (Breakfast – gluten free bagel with cooked spinach and cheddar/hard cheese)

IMG-20150615-WA0010(Breakfast – Gluten free English muffin with baby spinach and cheddar cheese)

N.B. Sometimes I use almond butter as a spread with these muffins and bagels. Feel free to use what you like and what is on your low fodmap list!

IMG_20150615_194548(Lunch – Rice Lasagna with minced meat, green beans, carrots, cheddar, olive oil)

N.B. This was lunch for the “meat eaters” who are not on the low fodmap diet so there are some high fodmaps in this rice pasta like corn, peas, onions, garlic, ketchup, tomato paste. So you do not necessarily have to be vegan or on this diet to enjoy gluten free meals. By the way they absolutely loved it!

20150616_083830(Lunch- Herbed Potatoes )

N.B. It was  boiled,  strained, drizzled with olive oil and a sprinkle of salt, paprika, rosemary, marjoram and chilli. I had this with grilled fish and a side of baby spinach. So you do not have to be all fancy and there are lots of listed low fodmap herbs you can play with when creating your food. See what is available to you first before you go shopping. I even had dhal, rice and bhagi aka cooked spinach for one of my meals.

IMG_20150615_172115(1)(Dinner – Gluten Free Pizza– olive oil, cheddar cheese,olives from the low fodmap)

N.B. The thing to note here is that this was again created for the “carnivores” who do not live on a diet plan. There are items like chicken salami, pasta sauce, ketchup, green bell peppers, onions, corn from the high fodmap on this pizza.

2. Include dessert , fruit, snack and water intake

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(Snack – Gluten Free Brownies)

N.B. These are basically done. Everyone ate them and loved them. You do not have to be a vegetarian or pescetarian or vegan to enjoy this! These brownies are the end result of a brownie mix that requires water, eggs and olive oil to be added to it to create the brownie batter.

20150614_113935(Fruit – Kiwis)

N.B. You can create your own fruit bowls from the low fodmap or find the fruits that you like and use them!

3. Create a budget

4. Identify your closest low fodmap shopping areas

Gourmet Grocers & Health Food Stores in Trinidad & Tobago

N.B. I found some of my low fodmaps at Superpharm, the regular supermarket and the farmer’s market.

5. Make a shopping list

20150611_164605(Shopping – This is what I got from my shopping spree)

6. Go shopping!

7. Start creating!

8. Enjoy the labour of your love!

9. Research more recipes

10. Enjoy!

Your health is your wealth!

Take care of you first!