This easy and delicious dip makes a great alternative to hummus, and is equally as versatile. Spread it on your favourite crackers, toast, or use it as dip for veggies and chips.
- 2 x 14oz can butter beans
- 1/4 cup lemon juice (freshly squeezed)
- 4-5 Tbsp extra virgin olive oil
- 5-6 cloves of roasted garlic
- 1/2 tsp. paprika
- 1 small handful of parsley
- salt & pepper to taste
- Drain butter beans reserving the can liquid.
- Rinse & drain them well.
- In a food processor, whizz butter beans, olive oil, lemon juice, roasted garlic, paprika, and parsley with 2 tbsp of reserved butter beans liquid until smooth. Adjust salt and pepper to taste
- Transfer to a dipping bowl, drizzle with a few extra drops of olive oil and garnish with chopped parsley.
This recipe came about after a necessary pantry clean-out to get rid of out whatever was approaching its expiry date. I had a few cloves of roasted garlic from a previous dish and decided to whip up something. The end result was a creamy, garlicky dip with a welcoming hint of lemony zing.
- Roasted garlic is one of my favourite ingredients. Roasting mellows the sharp bite of raw garlic, intensifies the natural sweetness and nuttiness. I usually roast a few heads of garlic whenever I am baking so I can conserve on energy.
- To roast, slice a thin layer off the top of each head of garlic just enough to expose the cloves. Place the heads on a piece of foil and drizzle with olive oil. I usually sprinkle a bit of salt to help tenderize during the roasting process. Seal the foil and roast until cloves are lightly brown and tender, about 40 minutes.
Looking for a delicious and super nutritious dish that’s easy to prepare and won’t leave you feeling hungry? My kale and garbanzo salad with portabellini mushrooms and grape tomatoes will surely please the palate and satisfy the stomach.
- 1 (15 oz.) can garbanzo beans, drained
- 3 large portabellini mushrooms, roughly chopped
- 8-10 grape tomatoes
- 4-5 cups kale (chopped fresh)
- ½ cup dry white wine
- 1 lemon, zested and juiced
- 1 onion, diced
- 2 garlic cloves, dices
- ½ cup chopped basil leaves
- ½ tsp. paprika
- Olive oil to saute
- Salt & pepper to taste
- In a large skillet, sauté onion & garlic in olive oil over medium heat for five minutes or until onions soften.
- Add kale, mushrooms, and garbanzo beans along with paprika, salt and pepper, and sauté for an additional five minutes.
- Add grape tomatoes, white wine and lemon juice and deglaze the pan, allowing ingredients to simmer and liquid to be fully absorbed.
- Scatter chopped basil leaves, lemon zest, and adjust salt & pepper if necessary.
- Enjoy warm.
The creamy protein and fibre rich garbanzo beans work well with hearty, meat-like chunks of portabellini mushrooms to provide a satisfying bite. Add a few leaves of the world’s most nutrient-dense food on earth (read more about this here) with a few grape tomatoes for colour and taste and you’ve got a killer combo. The finishing touch of lemon juice and zest brightens the dish, increasing the intensity of flavours, and add a necessary tang to round out all the goodness colliding in this one salad. Your body and taste buds will thank you for it.
A few months ago I published a post on my experience at Toss and Roll, one of Kingston’s hottest and most recently opened salad bars. Since then I’ve received a number of great reviews from friends and colleagues who have eaten there, but the main concern was the location; it didn’t offer much seating capacity, and the limited al fresco set-up meant it only allowed for casual lunch meet ups. But that’s all about to change.
As was expected, things kicked off and the demand for more space, longer opening hours, and a more central location became pertinent. Just under nine months in, Toss and Roll will be relocating to 75 Hope Road (beside the recently opened Opa! Greek Restaurant) and will extend their hours to 7:00 a.m. to 6:00 p.m. Mondays through Saturdays. The redesigned menu will feature a variety of new dishes including a breakfast fare, assorted teas and smoothies, along with long-standing crowd favourites.
Of course, fitness junkies and owners Keisha and Jermaine Bailey have managed to keep the menu quite clean and lean with fresh fruits and veggies, whole wheat offerings, and lean meats.
Come and check out their grand opening tomorrow Saturday, January 25 and enjoy discounts and free smoothies.
Eat right, live better.
Looking for a healthy but filling dish packed with essential vitamins and nutrients? Then this low-fat, protein-rich pak choi frittata with skim ricotta is a great option. And a tasty one too.
Frittatas are comparable to quiches, but without the crust and with eggs as the main ingredient, usually mixed with a cheese of choice and all cooked or baked in a deep pan. Some common additions include dark green leafy vegetables, usually spinach (in this case I am using pak choi, but callaloo can also be used), mushrooms, bell peppers, etc. The possibilities are endless.
I am lover of eggs, for both their taste and versatility as a key binding and leavening agent for a host of dishes.
- 2 cups chopped pak choi
- 5 eggs
- 1½ cup part-skim ricotta cheese
- 1 cup diced tomatoes
- ¾ cup diced green bell peppers
- ½ cup finely chopped onions
- 2 garlic cloves, finely chopped
- Scotch bonnet (habanero) pepper to taste, finely chopped
- Salt and pepper to taste
- Olive oil to sauté
unbaked frittata mixture
- In a skillet, sauté tomato, bell pepper, onion, garlic, scotch bonnet, salt and pepper for 2 minutes to begin to release their flavours.
- Add chopped pak choi to skillet, sautéing for an additional 2 minutes (or until pak choi just begins to wilt.)
- Remove from heat and allow to cool.
- Whisk eggs, ricotta cheese together, adjusting salt as necessary.
- Combine sautéed pak choi with egg and cheese mixture and stir to combine.
- Spray a 9-inch baking dish with cooking spray and fill with mixture.
- Bake for 30 minutes, or until browned on top and set. Allow to cool for 15 minutes, cut in wedges and serve.
You can enjoy your frittata with a few slices of toast, or you can skip the extra carbs and dig straight into the protein goodness. A sprinkle of parmesan cheese gives it a salty kick with an extra nuttiness.
This is a lighter take as I opted to use ricotta cheese which is naturally low in fat but protein-dense. If you’re looking for something creamier and richer, you can substitute the ricotta for your favourite cheddar or mozzarella cheese.
The past weekend I took some time to catch up on some introspection, and what better way to do so than letting my creativity flow in the kitchen? (Well, there’s also the option of running to escape The Blerch – which I also did.) Mom had recently brought me some fresh produce and included in my care package were some good ole sweet potatoes.
Sweet potatoes (Ipomoea batatas) are a personal fave. Their versatility lends to an array of sweet and savory dishes, and makes it easily paired with a variety of herbs and spices. These starchy, naturally-sweet, tuberous roots can be made into a salad, side dish, main course, dessert and even a drink. Here in Jamaica, sweet potatoes are commonly enjoyed as a staple food crop, usually as a substitute for rice.
Elle & Vire’s premium cooking cream and butter were perfect for this recipe. You really can taste the richness of these quality ingredients. Of course you could have used evaporated milk or regular whole milk but it wouldn’t taste the same. This dish is a great accompaniment to almost any meal and remains a classic and delectable side dish.
- 2 full-sized east-indian mangoes (or your favourite kind), peeled, pitted and cut into 1 in. cubes
- 1 lb. cucumbers
- 1 tbsp. red wine vinegar
- 2 tbsps. HoneyKist® Habenero-flavoured honey
- 1 tbsp. smoked black sesame seeds
- 1 tbsp. sliced almonds
- Peel cucumber in alternating stripes lengthwise. Cut in half lengthwise and slice into ¼ pieces.
- In a salad bowl combine cucumbers and mango.
- In a small bowl, whisk honey and red wine vinegar to form a light vinaigrette. Drizzle over mango and cucumbers.
- Top with almond slices and sesame seeds.
This medley of bold Caribbean flavours and contrasting textures will surely leave your tastebuds in awe. Sun-ripened, naturally sweet east indian mangoes paired with refreshing, half moons of crisp cucumber slices drizzled with a light vinaigrette of tangy red wine vinegar and sweet and spicy habanero-infused honey really wakes up the tongue. For even more flavour and texture contrasts, this salad is finished to perfection with crunchy almond slices and smoked black sesame seeds. A-MAZE-BALLS!
Give it a try and let me know what you think.
Toss and Roll is one of Kingston’s newest food spots. The days-old eatery is owned and operated by Keisha Bailey and hubby Jermaine Bailey at 2 Trafalgar Road, Kingston 5. (Read my post on Lunch at Toss and Roll). Patrons can come in between 11:00 a.m. and 4:00 p.m. to enjoy the freshest wraps, sandwiches, and salads, all hand-cut and assembled on spot. Delivery options are also available: call 876-879-3310.
Toss and Roll comes at the perfect time when Jamaica has joined the health and fitness movement and has embraced the eat clean, eat local concept. Let’s get to know a little more about Keisha & Jermaine’s vision to provide Kingstonians with a better, healthier alternative to lunch.
Name: Jermaine Bailey, Keisha Bailey
Age: 30, 28
Occupation: MBA student at UWI, Risk Manager at JMMB
1. Where did you get the idea to open up Toss & Roll?
- The concept for Toss & Roll started with my sister in law Shanna-Lee Bennett who wanted to provide healthier breakfast options to a few corporate companies in new Kingston and Liguanea. My wife Keisha and I would assist her with sales and also give advice on strategy for her business. Shanna-Lee recently migrated but she’s still a part of our operations giving advice on menu planning and new items we plan to add in the future.
- Also we wanted to provide meal options that were healthy but not necessarily vegetarian. We wanted to get away from the traditional beans and ‘ital stew’ and just provide low calorie, low fat and high protein meals to our customers. We are very big on freshness and so we prepare our ingredients daily to ensure our customers get the freshest healthiest meal possible.
2. Was the process from concept to realisation a difficult one?
- Getting Toss & Roll off the ground was a very tedious process. Finding the right location was a key part of our strategy and this took quite some time. Eventually we found the Small Business Association of Jamaica and with their mandate to help provide facilities for start-ups and small businesses to succeed we felt that this location would be the perfect fit for us.
- Staffing was another important part of getting the business running so we spent months scouting around for the right customer focused persons who would delight our customers on each visit.
- Getting the right supply of fresh vegetables and protein was also important. So from early on we sought to find key suppliers who would give us the wholesome ingredients we want to serve our customers. Our vegetables are fresh from the farm without any preservatives and hand cut daily right in our store. Our meats are also freshly done and we stay far away from using preservative and MSG etc.
3. What is your relationship with food like?
- We are food lovers….we are very meticulous about what is served to us and so we ensure that only the freshest, most wholesome ingredients are used for items on our menu
- My sister-in-law Shanna-Lee is even more particular about the standard of the meals we serve and so we have a dedicated team working to ensure our customers are always satisfied
4. What are your views on veganism?
- Veganism is a healthy lifestyle also and we enjoy vegan food. We however want to position ourselves as a salad bar serving meals that are fresh and healthy…not necessarily vegetarian or vegan. Our ingredients used in our meals are packed with a wide range of vitamins and have a wide range of health benefits.
5. Where do you see Toss and Roll in the next 2 years?
- Our plan is to encourage healthier eating habits among our customers and the wider Jamaica. In order to achieve this initiative we want to have more store locations opened some time in the medium term.
Jermaine & Keisha Bailey, Owners, Toss & Roll
Check out Toss and Roll on Facebook and Instagram.