Maria’s Bakery – Designer’s View & Foodie’s Experience



Photo Credit: Maria’s Bakery

Gluten Free Banana Bread

Photo Credit: Maria’s Bakery

Have you ever heard the expression “ kid in a candy store” ? I think it perfectly describes the expression of pure bliss on anyone’s face. I believe this statement totally sums up my expression when I enter a bakery.  I remember my childhood sweetened with memories of the bakery vans speeding through the community and my many jaunts to their store front. This was way before the café concept was introduced to Trinidad.  During my college days (aka the best days of my life #sororitylife) bakeries in Trinidad were not trending as much with the evolving generation. Café concept shops  emerged and this was the beginning of an almost never ending fascination. Entrepreneurs, artisans and chefs looked on at this and I could feel some creative genius bubbling.

Christmas Menu

Photo Credit: Maria’s Bakery

Fast forward to post college years and I find Trinidad’s creative entrepreneurs taking advantage of the opportunity to merge the public’s demand for fusion concepts (makes sense as we are a fusion culture after all).  The public wants to reconnect with something reminiscent of the past but something that is designed for modern day lifestyle (and instagram). I believe this is what makes Maria’s Bakery the crème de la crème in finding their business brand’s sweet spot and making it worth their while and yours too.

Traditional “Trini” Christmas Plates

Photo Credit: Maria’s Bakery

Bake and  Saltfish Buljol

Photo Credit: Maria’s Bakery

The Designer’s View

Please excuse me as I go on my interior design binge here (I can’t help it). Design is not just aesthetically pleasing but functional too. It is a critical success factor in my opinion as it is used to create a space that will be inhabited or experienced by one or more persons at any given time. Hence it is crucial to pay heed to design as it significantly impacts the lives of those who immerse themselves in any created place. My review is on Maria’s Bakery, the St. Augustine branch.  St. Augustine is the smallest of the branches. It is a convenient “grab and go” space. Each location carries their signature logo and look so the brand essence resonates with the customer when they do a “walk in” to any Maria’s Bakery branch. There is strategic placement of item display bins. The showcase is coordinated in a visually appealing manner and it allows easy movement of the lines of sight. I appreciate the thought given to spatial planning in this location as it relates to the customer service blueprint in terms of the customer who walks in, chooses an item, approaches the cashier, makes a purchase and departs.

Store Front of Maria’s Bakery , St. Augustine

Photo Credit: Samsung Galaxy 7

Back End of Maria’s Bakery , St. Augustine

Photo Credit: Samsung Galaxy 7

I welcome the mix of achromatic and monochromatic colour schemes as well as the pops of colour. The executed mix appeals to a warm vibe. Brown tones are masculine but not harsh as they transition and evoke feelings of strength and stability. This is seen in the menu board, the exterior signage, flooring and the cabinets.  I like the use of shades of white because whilst white is the colour of innocence and cleanliness this shade does not dare appear too clinical on walls and ceilings. The hue reflects light to make the cozy location appear a bit more spacious.

Obviously thought was given to the orientation of the building where the sun rises in the east and sets in the west. Notably, the  glass doors are on the western side so the full brawn of the rising sun is not felt as much as the sun rises in the east and sets in the west. This  means a  cooler temperature is maintained during the daytime which is aided and abetted by air condition vents.  In a tropical climate  careful consideration to this is important so Maria’s Bakery does not  become weathered by sunlight exposure or become an oven (no pun intended).

Storage, is another design solution that minimizes the chances of  a warmer and  “boxed in” space. Sometimes too much clutter and or open storage in a space can make areas feel claustrophobic and appear even smaller. However,  Maria’s manages to strike the right balance as glass display bins and chillers keep items stored in sight  whilst opaque  cabinets manage to keep other items organized and out of sight. The artificial lighting sources are perfect  as they serve their function to see the displays, walking and working areas.  Nonetheless, there is so much natural light that comes in from the glass door and windows that  there is no need for too many additional light sources.

The view through glass doors of Maria’s Bakery , St. Augustine

Photo Credit: Samsung Galaxy 7

Storage Cabinets inside of Maria’s Bakery , St. Augustine

Photo Credit: Samsung Galaxy 7

I adore the strategic use and mix of architectural styles in this location. The minimal and modern styles of design for this space are  made more beautiful with the mountainous backdrop and surrounding views. There is great use of the elements of design like shapes and lines to project adjusted perceptions of space. The curved lines along the display showcase among other places  are organic and freeing which break up the structural aspects of the modular space.  I see balance in the vertical and horizontal lines used in store. The vertical lines make the space appear taller and the horizontal lines keep the space grounded evoking more intimate, comforting and safe vibes. I see more squares and rectangles in this location. I like the use of these geometric shapes as they stimulate feelings of trust, stability and equality.  The ceiling lights are squares. There are circles at the base of the display bins. The circle shape is feminine with engaging characteristics like love, power and energy. This shape also defines infinity and harmony which are needed in a space like this.

Display Bins, Bread Baskets and  Floor Finish of Maria’s Bakery , St. Augustine

 Photo Credit: Samsung Galaxy 7

The finishes used in store appear more natural and give that modern, simple, authentic yet earthy vibe. The materials used seem to be  laminate, brick/stone, wood, concrete, glass and steel. This location feels like a fusion concept gourmet bakery as a sky high stone/brick finish “chimney”  alludes to that charm of a  rustic café/bakery without compromising the modern feel of minimalistic architecture. This tall projection also draws the line of sight upward. There is  ample use of reflective and matte finishes in store.  The rhythm and repetition flows throughout this space endorsing a feeling of completion. The ceilings are lighter toned which makes the space appear bigger. Even though the floor is a darker hue to the ceiling there is balance in a space that appears to recede yet advance for an intimate vibe. The flooring at Maria’s has a matte wood grain surface. There is a blend of matte and shiny surfaces on the interior at this establishment.  At the top of the display bins some woven baskets ( filled with Maria’s signature homemade bread) add texture to the smooth  surfaces of the countertops, display bins and floors. I love the way the principles and elements of design were used to create a space and make it into a created place that enhances the experience of everyone who walks into Maria’s Bakery.

The Foodie’s Experience

On another note Maria’s Bakery products are an even bigger part of design. I love their product design as each item is handcrafted with love and attention to detail. Their products comprise of sweet and savoury goods. Their offering ranges from traditional, seasonal to gourmet items. Maria’s Bakery is a great stop for bread, breakfast, lunch and snacks.  There are soups, sandwiches, pancakes, crepes and waffles.  One can enjoy items like corn soup, bake and shark as well as gourmet treats like red velvet cookies, chocolate croissants and nutella swirl cookies. This is bakery heaven, as one has in front of them, a paradise of almost infinite choices. Thankfully there is a menu on hand so your eyes can focus on that and make an informed decision rather than dart to and from all the delectable awesomeness in front of you. Also, there is a superb variety of pies, tarts, cupcakes and cakes to pair with tea, coffee and juice of your preference. Gluten free items are also available. One can find pastelles and even fruitcake during the holiday season.  Maria’s prices are reasonable considering the time, effort and creative thought put into the design of product, service and experience. Prices start at under TT$10 and increase depending on purchase. The staff is knowledgeable of the products and services that the business offers. Employees are attentive, courteous and professional. The wait time is not long and arduous.

Blueberry Crepes

Photo Credit: Maria’s Bakery

Oreo Brownies

Photo Credit: Maria’s Bakery

Currently there are three main locations for finding Maria’s Bakery; North, South and East. An additional location will be opened soon at Piarco’s International Airport. Meanwhile patrons can look to  Port of Spain at #5 Pole Carew Street in Woodbrook to find Maria’s Bakery. The telephone contact there is 223.5050. The next stop would be alongside Republic Bank’s University of the West Indies branch in St. Augustine. The final stop is at Southpark Plaza in San Fernando. The contact at the south branch is 221.2460.   Maria’s Bakery can be found online. There are website and social media channels to follow the latest buzz on what’s baking at Maria’s as well as what promotions and deals are in store for you!

Bacon and Eggs Breakfast Plate

Photo Credit: Maria’s Bakery



Photo Credit: Maria’s Bakery

Find them on facebook at

Find them on their website at

Ambrosia Nectar Cafe

Ambrosia Nectar Cafe is a whole food and organic cafe located at units 1 and 2 at #58 Old Southern Main Road Chaguanas (in the pink and cream mini mall that you see on the right side of the highway just after Brentwood if you are in the north bound lane on the Solomon Hochoy Highway heading to Port of Spain or further north of Chaguanas). You can call them at 1.868.289.5289 or 1.868.299.6242 for more directions (call way in advance if you are one of those drivers who needs to get their “waze” bearings right). They are conveniently opened from Monday to Friday at 9 a.m. to 7 p.m. and on Saturdays at 7 a.m. to 7 p.m. as well as Sundays from 7 a.m. to 1 p.m. Ambrosia Nectar Cafe is hidden in plain sight. It is quaintly tucked away from the hustle and bustle of the inner city of Chaguanas and its environs.

anc juices

(Photo Credit: Ambrosia Nectar Cafe)

I believe they were trying to translate the concept of organic and wholefood into the design of their store. I must say this was accomplished. They upcycled old school furniture like desks and chairs and set them as dining pieces to create a rustic look in their store. They twisted this rustic look with some clean, contemporary white washed walls and minimalism designs in shelving for their wide variety of teas and decor. Scented candles adorn tables and  soften the ambience. Behind the counter the menu on the wall is a vintage chalk board and the coffee machines also take on this look. I am not a coffee drinker but the smell emanating from those coffee pots sent warm and happy vibes to my soul.The booster shot of euphoria for me came from the Jazzy tunes that echoed from their music system. (This stirred up lots of old but blissful memories for me of my best days reading poetry whilst waiting for my order to be filled at one of the inner booths in the British themed Cricketer’s Pub at Sandals Royal Caribbean.)

anc wrap

(Photo Credit: Ambrosia Nectar Cafe)

Ambrosia Nectar Cafe is a new kid on the food block. Just as the name indicates they are a whole food and organic cafe. So obviously they offer cafe type items; wraps, soups, sandwiches, salads, organic juices, smoothies, teas, pastas and desserts. If you are suffering from Celiac, leaky gut, IBS or any  type of digestive disorder that requires you to be on a specific diet then Ambrosia Nectar Cafe is your haven (especially those of us who struggle to find the time and zeal to go the extra mile to “do it yourself” in the kitchen or those who would go out and not be able to enjoy much meal options due to debilitating health conditions). Overall the cafe is kept clean and tidy. There are not many persons on their service staff. I figure because they are new and this is a niche type of food service there is not much need to have more staff on hand. I must say though the hostess was very friendly and competent in her service delivery. I visited them in the afternoon so things were quite slow.

anc pasta

(Photo Credit: Ambrosia Nectar Cafe)

The price to portion sizes vary.  Their prices are comparable with other restaurants and cafes so I will let them off on this one. If you are buying soup  though try not to go “West Indian” on them. Even though Ambrosia Nectar Cafe is set in Trinidad their soups are more the American and French versions. This means the soup you order resembles a puree and not the fish broth, corn soup or provision chicken soup that you are accustomed to having at home or at your favourite local soup kitchen. Also do not ‘cuss’ them out because a small is just under the rim and large means the same take away soup cup is then filled to the brim. They are new and they are learning so hopefully they will catch on and if not and the public is comfortable with paying the difference in prices for not much of a difference then so be it.


(Photo Credit: Ambrosia Nectar Cafe)

I would definitely be going back to visit them. My few tips for you before you visit are as follows. If you love vintage, new experiences, new food or you have an obsession with clean eating and you live the eco chic lifestyle then this is probably a place you may like to spend your brunch, lunch or dinner. It is great for couples who want to experience something differently and enjoy a romantic dinner with the scene already set. It is a great hangout spot for girlfriends and the family. If you are a mother who is particularly fond of introducing your children to a healthier diet then this is also the place for you. Entrepreneurs can also plan their meetings here as the energy and space is a perfect mix to allow conversation and ideas to flow.

anc desserts

(Photo Credit: Ambrosia Nectar Cafe)

To find out more click the links below



Panna Cotta – Caribbean Coconut Style

Coconut is easily becoming the super food aiding and abetting natural treatments for ailments. I absolutely love when a recipe can adapt to a healthier stance and be just as divine. The coconut has been able to do exactly that for me. For instance coconut milk is in abundance and retail at an affordable rate in my country. It has super powers such as lowering blood pressure and cholesterol, reducing fat, preventing fatigue by providing electrolytes, improving digestion and preventing constipation. Coconut milk is dairy free for those who are lactose intolerant.

Collage 2016-04-20 10_33_10

Recently, I have started to use coconut milk in my many kitchen adventures and I absolutely love it. My favourite dessert recipe that uses coconut milk would definitely be panna cotta. This is an Italian cream dessert usually topped with a fruit, candy, chocolate or garnish of your choice. I love the versatility of the panna cotta because this means I can put a Caribbean twist on this European dessert! In my recipe below I used melted chocolate chips, raspberry puree and passion fruit curd from a local brand called Ambrosia by Christine. Of course I got it at the supplement and gourmet grocer; Level Up Supplement Store.


Coconut Panna Cotta

1 cup coconut milk

1 cup whip cream

1 teaspoon almond essence

1/2 tablespoon unflavoured gelatin powder

1/4 cup granulated white sugar

2 tablespoons of cold water


1 container of raspberry fruit puree

1 bottle Ambrosia’s Passion Fruit Curd

1 cup of melted chocolate chips




  1. Dissolve gelatin in cold water and allow to swell for 10 minutes
  2. Add whip cream, milk and sugar to saucepan and simmer
  3. Remove from heat once the sugar has dissolved
  4. Add almond essence and let cool for 5 minutes
  5. Add gelatin and stir until dissolved
  6. Pour the mixture into glasses or cups
  7. Set these in the freezer for 2 – 4 hours when the mixture resembles the texture of jello
  8. Remove them from the freezer as it should not become frozen or icy
  9. Spoon on the mixture’s surface 1-2 tablespoons of preferred topping (passion fruit curd, melted chocolates and raspberry puree) per glass or portion cup of gelatin cream.
  10. These are now ready to serve
  11.  You can also set them in the refrigerator if you do not decide to serve them (to store cover with plastic wrap if using  glasses without lids)
  12. This mixture makes 4 servings in small glasses


  • To make this dessert completely lactose intolerant substitute the dairy cream for coconut cream
  • Portion cups can be used instead of glasses since portion cups have lids on them
  • Monitor the panna cotta cream after 1 hour in your freezer because it will be near ruined if it becomes frozen
  • You can use whatever topping you like

Gluten Free Ice Cream – Why Not?!

Nana Ice Cream (serves 6-12)


6 ripe bananas

6 tablespoons of cacao powder

1 cup coconut milk

1 ice tray

1 dessert bullet maker

1 food processor

20151130_121051(I hand grated local cacao blocks and the smell of cacao infused with spices and the texture…oh so earthy and lovely!)

Method (10 – 20 mins )

  • Peel bananas and throw away the skins (or add to compost heap for your garden)
  • Chop the bananas
  • Add them to your food processor and process
  • Add in coconut milk and cacao powder and process
  • Fill the ice tray with the new mix
  • Freeze overnight
  • Thaw next morning (2-7 minutes)
  • Add to dessert bullet
  • Press
  • Serve

20151202_081929(Nana Ice cream)


( I am in love with my dessert bullet)


This recipe is 100 % local!!! You can use almond milk or any milk of your choice instead of coconut milk. You can add other fruits and flavours to the mix. Basically, you can top your ice cream with as many toppings as you like for example shredded coconut or chocolate chips. If you do not have a dessert bullet you can make the mix and store it in a container in the freezer then thaw and scoop when you are ready for a bowl .

You can have a really huge bowl of this and not worry about weight gain.  It’s also good for your health. This has a strong banana flavour so it can be an acquired taste for some, an adventure taste trip for others, a more appealing dessert and or an addition to the breakfast bar for my friends out there who suffer from celiac, hypothyroidism, hyperthyroidism and other gluten intolerance (we feel your pain too!)


For my Darlings and Divas

suffering from gluten intolerance…

Let’s Fight this Together!!!!!


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


  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
1 yellow plantain (peeled)
2 tablespoons olive oil
1 egg
1 teaspoon baking powder
1 tablespoon coconut sugar
1 teaspoon almond essence

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


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



Serve the banana ice cream

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


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)



  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



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.




Burrito Bowl

Burrito Bowl serves 4- 6 persons


  • 2 cups basmati rice
  • Juice of ½ lime
  • 1 can corn kernels
  • 1 can black beans
  • 1 small ripe avocado
  • 1 stick of jalapeno or pepper jack cheese
  • 1 clove garlic
  • 2 cups celery
  • 1 tablespoon olive oil
  • ½ chopped onion
  • 4-6 serving bowls

Collage 2015-09-14 15_36_27


  1. Boil rice until tender 20 -45 mins
  2. Strain off excess water when the rice is finished boiling
  3. Peel then mince garlic in food processor
  4. Wash and chop celery
  5. Add minced garlic and chopped celery to rice and mix thoroughly
  6. Squeeze juice of lime over rice and mix
  7. Peel then chop half onion and sauté in heated olive oil (until onions are translucent )
  8. Add 1 – 3 serving spoons of mixed rice to the bowl
  9. Layer with cooked onions
  10. Layer with corn
  11. Layer with black beans
  12. Peel and then chop avocado
  13. Add pieces of chopped avocado on top
  14. Grate jalapeno cheese and sprinkle as next layer
  15. Continue this with other bowls
  16. Serve

Dark Chocolate Brownies

Dark Chocolate Brownies


  • 2 cups semi sweet dark chocolate chip
  • 1 cup butter
  • 4 eggs
  • 1 cup coconut sugar
  • 2 tablespoons cornstarch
  • 2 tablespoons vanilla essence
  • 1 tablespoon cinnamon
  • ¼ cup Nutella

Collage 2015-09-14 15_49_59


  1. Pre-heat oven 375 Degrees Fahrenheit
  2. Grease Pyrex dish or use wax/parchment paper and line the tray
  3. In a food processor add chocolate chips and butter and puree
  4. Add egg yolks and whites, coconut sugar, cornstarch, vanilla essence, cinnamon to processor
  5. Pulse the new mixture then pour it on parchment paper or greased dish
  6. Smooth out the surface until even
  7. Bake for 20 – 45 minutes or until the mixture is somewhat firm with the outside firm and dry
  8. Allow to cool
  9. When cooled spread the Nutella as frosting
  10. Cut them and serve warm or store in the refrigerator for a colder treat

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.


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.


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


(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!