How To prepare Reggae smoothie

By :Sandrea Dennis and Nakena Ellington

Tired of the same old- same old? Well pop open your cupboard, take a peek inside and grab your good old Foska Oats and let’s get ready to rumble! Reggae Smoothie is like no other, with that zing of passion, ready to leave your taste buds feeling irie. Smoothies are for everyone, from small income to wealthy persons. It’s easy on the pocket, fabulous on the diet and tempting to the taste. Do not fear, this drink has a sophisticated name but is made of really simple, accessible ingredients, not to mention how easy it is to prepare. So get ready, slip on your aprons and let’s turn the kitchen inside out.

For this quick, nutritious blast and energy booster, all you need are a few things. First thing’s first. It’s a smoothie, which means that if you do not have anything else, you must have milk. Then, you will need really ripe bananas, or just one, depending on the amount you plan to make or how distinct you want the banana flavour to be. You will need a sweetener (honey or sugar), oats, and pumpkin seeds. The rest of ingredients are really optional.

A part from the fact that oats is generally known for its rich source of fibre and other nutrients, it tastes really great and enhances the proper functioning of the nervous system. But, you may ask, why pumpkin seeds? This is not widely known by average householders, but if you check with herbalists and vegetarian diet consultants, you will find out that pumpkin seeds not only taste good by themselves, they give a rich, unique flavour to any recipe. Also, they have a wide array of nutritional benefits.

Now, for the Reggae Smoothie, in order to acquire that exclusive Jamaican taste, you must follow the recipe and method which are as follow. However, to affix your personal creativity, you may add other ingredients, but be warned, proportion is the key. Ensure that your smoothie is not too thick not to watery, else it will lose the true essence of a smoothie.

You will need:-

· ½ - ¾ cup milk or water

· ¼ cup dried pumpkin seeds

· ripe bananas (a large one or two small ones)

· ¼ cup Foska Oats

· Vanilla (powdered or liquid) (optional)

· ½ tbsp honey or sugar – (or you can add to taste)

· 6 to 8 ice cubes

· Hershey strawberry syrup (optional)

Step 1

Microwave the oats in ½ cup – ¾ cup of water, but preferably milk. However, if you use water, you will still need to add milk. Do this for one to two minutes. Oats is rich in fiber. It is a good source of protein, vitamin E, zinc, copper and iron. Research has shown also that consuming oats can calm you down and help treat depression as well. So, you may really want to consider making this drink at least once per week.

Step 2

After you have microwaved the oats, allow it to cool for about one minute. Then you can blend pumpkin seeds until liquefied. Now, the real reason behind using the pumpkin seeds is not just for its exotic flavour, but mainly because its health enhancing properties. Pumpkin seeds are considered to be one of the most nutritional and flavourful seeds in the world, they contain protein, minerals, zinc and iron. They also provide a significant amount of fat that are rich in Omega 3 and 6, which are believed to promote heart, health and good cholesterol profile.

Step 3

Peel, then slice or dice your ripe bananas and place inside your blender. Now that you have done

that, it is now time to add the other ingredients. Pour all your oats, liquefied pumpkin seeds,

honey or sugar, ice cubes (or you can place ice cubes in when you have made the drink), and vanilla or other spices to the blender and blend until smooth. However, if you are really famished and or pressed for time, you can just place the ingredients in the blender all at once and blend until smooth.

Step 4

You are now ready to serve. Pour your smoothie into a clean margarita or cocktail glass, garnish with fruit of whatever kind (except citrus which causes the milk to curdle), then you can pour in your strawberry syrup and stir with a straw for about two seconds. This will add more flavour to the drink and also give it a spiral twist of colour. However, if you want to feel a little less sophisticated with your drink, just reach into that cup holder and grab your favourite cup, pour and enjoy..

Now you may be wondering why all these ingredients, but nothing recommended here has no nutritional value. So, you see, not only your taste buds are being catered for but also your health. Ripe bananas contain a generous amount of potassium, calcium, iron, magnesium and phosphorous. It is rich in fibers making it a useful laxative for easing constipation. Bananas are also a good source for vitamin A, B and C.

It goes without saying that honey is a natural sweetener and as such it is fat free, sodium free and cholesterol free. In fact what honey contains is mostly sugar; glucose, fructose, maltose and sucrose coupled with traces of vitamins and minerals. Honey is known to help in the cleansing of the blood stream and to positive affect the regulation of blood circulation. It is also known for treating persistent coughs and sore throats. Honey has been associated with treatment of persistent coughs and sore throat.

Vanilla does not just add flavor to your favourite recipe, it comes packed with goodness too. It is known to be a great anti-oxidant that helps to avert numerous health complications inclusive of sexual disorders, respiratory problem, circulatory and digestive disorders and nervous problems amongst others.

Easy, wasn’t it? Reggae Smoothie is rich in nutritional value and the ingredients are simple and most can be found at home or at the nearest supermarket. It takes approximately 5 minutes to make and is guaranteed to boost your energy level in the morning time, day time or evening time. Are you energized?

How to Prepare Roast Fish

By: Lavina Calvin, Chevernese Facey and Tracy-Ann Morris

Steam rises out of the oven a tantalizing aroma is released permeating the air. Moisture covers pink honey suckle tongue leaving a scrumptious sensation. The sweet taste slithered slowly through my mouth leaving me panting. Strong bones, low cholesterol, just the thought calm nerves and lightens the air. Vitamins, omega 3, dietary fibre and protein vitalize and produce strong healthy bodies. Bodies of substance that will have you wondering, “Am I an athlete?” The tantalizing taste tickled my taste buds. I yearned for more, my tummy giggled with joy and saliva began to multiply for more of the enriching roast fish. It slowly swirled down the tubes and rushed to my stomach.

In preparing this scrumptious and mouth watering roast the first thing you will need is fish. Use two medium size fish, red snapper is ideal; however you may use whatever you have. Smell it! Fresh fish should smell fresht: you should feel that you're standing at the ocean's edge. Any fishy or strong flavors means the fish is past its prime; do not buy it. You should reject almost every fish if it doesn’t smell fresh. You can be sure that the fish we chose was moist, delicate, and delicious. Whole fish should look as they were just pulled from the water; bright eyes and firm flesh are signs of freshness.

So we have gathered our main ingredient that of our lovely fish. Now, clean and de-scale fish in water with lime/lemon. Dry your fish with paper towel, place fish in large bowl. What else do we need now? We need our artificial seasonings to add “lil spunk” to our pot. Retrieve from your cupboard the following: 1 tsp salt, tsp all-purpose seasoning1/2 tsp Black Pepper, and 1\2 tsp Paprika. All purpose seasoning has a versatility that allows it to be dispersed amongst most dishes to add zest, flavor and panache. Black pepper is produced from the still-green unripe drupes of the pepper plant. The drupes are cooked briefly in hot water, both to clean them and to prepare them for drying. The heat ruptures cell walls in the pepper, speeding the work of browning enzymes during drying. The drupes are dried in the sun or by machine for several days, during which the pepper around the seed shrinks and darkens into a thin, wrinkled black layer. Once dried, the spice is called black peppercorn. Black peppercorn is considered spicier than white peppercorn. According to the website www.kabbala.info It's also been learned that Paprika which is another of the ingredients we will be using , is an antibacterial agent and stimulant and can be used to help normalize blood pressure, improve circulation, and increase the production of saliva and stomach acids to aid digestion. Paprika is a dark reddish-orange colour and is easy to find in your local supermarket. Last of our artificial seasonings is that of that our salt. In Matthew 5:13, of the bible it says : "you are the salt of the earth", Luke 14:34, "if the salt has lost its flavour, how shall it be seasoned." . So if you use it in moderation then you won't have to worry about high blood pressure! Add all of your dry artificial seasonings to your fish and leave to marinate for 3-6 hours in fridge. Now that your master piece has finished its course in marinating, cut up remaining fresh ingredients along with fresh callaloo or spinach. Divide ingredients equally into a bowl and add butter. What do you need, other than the stated callaloo. Scotch bonnet which a study published in Cancer Research found that capsaicin found in peppers caused cancer cells to die. Next One small onion. There are many different varieties of onion, red, yellow, white, and green, each with their own unique flavor, from very strong to mildly sweet. Onions can be eaten raw, cooked, fried, dried or roasted. They are commonly used to flavor dips, salads, soups, spreads, stir-fry and other dishes. Onions contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. You also need two clove of garlic. Garlic has long been considered a herbal "wonder drug", with a reputation in folklore for preventing everything from the common cold and flu to the Plague. Next ingredient is that of 1 sprig thyme. This is not only used to add flavour to delicacies but it helps relieves respiratory problems. Tomatoes as well pimentos are then added to the fish. They not only provide flavour but one of the most well known tomato eating benefit is its' Lycopene content. Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases. Pimentos which are also added are rich in Vitamin A and Vitamin C. Vitamin A is good for your eyesight as well as your skin and mucous membranes. Cut up all fresh ingredients along with fresh callaloo or spinach. It is a know factor that callaloo adds iron to the diet and is very important for females. The next task to do is that of dividing ingredients equally into a bowl, add butter and mix well. Stuff the mixture inside the belly of the fish. Use the remaining mixture to add to both sides of the fish. Wrap in heavy duty foil and cook on a grill or oven at 180 degrees C (gas nark 4). Cook from 20- 30 minutes turning once. "In the hands of an able cook, fish can become an inexhaustible source of perpetual delight." Jean-Anthelme Brillat-Savarin. Have fun preparing this wonderful dish, and remember not only smell appetizing but it should look appealing. Bon Appétit

How to Prepare Vegetarian Burger

By: Shawana Ebanks, Alicea James and Melissa Williams

Something revolutionary has taken place on the campus of Northern Caribbean University. Each day students hurriedly flock to what was one of the least visited places on the campus. However, something new has captivated the students. Something has gotten their attention and something has ignited their taste buds. The NCU cafeteria has introduced the nutritious, delicious and mouth watering Vegetarian burger!

According to dictionary.com, nutrition is the “process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and for replacement of tissues.” It was Thomas Edison who said “The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”

Lately many people have incorporated healthy options in their meal plan. This may be why the Vegetarian Burger is continually growing in popularity. Not only can you find them in your local grocer's freezer case, but fast food giant Burger King even offers a veggie burger on its menu, it is also available in many school cafeterias in an effort to offer students healthier food options. If the NCU cafeteria is out of your range, you can prepare to prepare this scrumptious vegetarian burger in the comfort of your home. First ensure that you have all the necessary ingredients. Here are some benefits of eating a veggie burger over a standard all-beef hamburger:

It reduces the risk of E-coli infections.

There has been a lot of publicity regarding E-coli bacteria which is found in beef products. The vegetarian burger is at low risk for being contaminated with harmful E.Coli or Salmonella bacteria making it a viable choice for those who are concerned about the threat of food borne bacterial illnesses.

The vegetarian burger is lower in fat.

This is of particular importance especially due to the high obesity level in the country. Th e vegetarian burger provides a healthier alternative for persons who still want to enjoy a burger without the added fat. The average vegetarian burger has around three grams of fat and a standard hamburger has close to ten grams of fat. Individuals who choose to purchase prepackaged vegetarian burgers in places such as supermarkets and other outlets must pay special attention to the fat content written on the labels, because some brands may have a significant fat content than others. It is also important to note that some of these prepackage options can even a higher fat content than the standard hamburger, this is why reading labels before purchasing is paramount.

Vegetarian burgers are lower in calories than the standard hamburger.

As a generalization, most vegetarian burgers are significantly lower in calories than a standard beef burger. Three ounce versions of lean ground beef will run around 140 calories. If chosen carefully, a vegetarian burger can offer considerable calorie savings over a beef burger.

Vegetarian burgers are higher in fiber than a hamburger.

Vegetarian burger should be the obvious choice for individuals who are concerned about colon and cancer. There have been a number of studies that correlate red meat with colon cancer risks. While red meat is devoid of fiber most vegetarian burgers will give you around three to five grams of heart healthy fiber in a single serving.

Now that you know the benefits, here are the vital ingredients you will need in order to make the vegetarian burger!

· 4 ounce vegetable burger patty

· Whole wheat Burger bun

· 1 lettuce leaf

· ¼ ounce mayonnaise

· 3 onion rings

· 3 slices tomatoes

· Mustard(optional)

· Cheese(optional)

· Ketchup(optional)

Firstly, place the burger patty on the grill and let each side cook for approximately 2 minutes. It is essential that you allow the meat to cook for the required time, this is important not just for taste but for health reasons. While the patty is being grilled, take this opportunity prepare your whole wheat burger bun. There are some persons who prefer their buns toasted, if this is the case, place the bun on the well heated grill and toast to your preference. After your whole wheat burger bun has been properly toasted, you can now add mayonnaise on both sides of the bun. For those who are mustard lovers, you may also place some mustard on the whole wheat burger bun as well.

Secondly, when the patty has been cooked for the required time, you then place it on the prepared bun whether toasted or not. The vegetarian patty should be dark brown on both sides; this indicates that it is properly cooked and ready to be served.

Thirdly, it is time to add the finishing touches to the delicious vegetarian burger; these include tomato slices, onion rings, cheese and ketchup. If you like other condiments on your burger such as relish or pickle, this would be the opportune time to add it. Place the other half of the whole wheat burger bun on top to complete the colorful, nutritious meal.

Finally, serve burger with a cold drink or any healthy beverage of your choice.

We hope you enjoyed these simple steps on how to prepare a vegetarian burger; for those of you who have chosen to live a healthy lifestyle, we hope that this tasty recipe and simple instructions will be incorporated in your meal plan. For those who still have not taken the initiative to eat healthy, we hope that this delicious recipe will encourage you to take the vital step towards healthy living. In the cynical yet wise words of Edward Stanley “Those who think they have no time for healthy eating, will sooner or later have to find time for illness.”