Her Recipe Cards

West Indie (Caribbean) Chicken Stew

*Ingredients are colored in Orange

𝟣. Big Bowl +
2 Medium Chicken Breast / Diced
2 Garlic / Minced
1 Onion / Diced
1 Jalapeno / Diced
3 – 4 Fresh or 2 t Dry Thyme leaves
3 T Soy Sauce
1 t Allspice

Optional Marinade for better flavor

𝟤. Big Pot (Preferably Heavy bottom), High heat +
Some Coconut Oil
The Chicken / Drained
→ Brown at least one side

𝟥.
+ 1 T Brown Sugar
1 T Tomato Paste
S.P
The Marinade
1 Can Coconut Milk
→ Bring to boil and Simmer 20 min.

𝟦. Serve with Rice and Peas

*This recipe is collected from book ‘St.Thomas Cookbook’ by Angela Spenceley

Pan Fried French Fries

*Ingredients are colored in Orange

𝟣. Cut / Slice 1 Medium Potato* to your liking (Not thinner than 3/8 in.)
𝟤. Rinse and Shake off excess water

𝟥. Heavy Pan +
Potatoes / in a Single layer
Halfway-covering-potatoes Oil

𝟦. On very low heat about 1 hr. or until soft on the inside (No lid), Shake occasionally
𝟧. When tender enough, raise heat just a touch and finish crisping

*Depends on the size of your pan. Potato pieces should (almost) all fit in a SINGLE layer in the pan.

Banana Bread

*Ingredients are colored in Orange

𝟢. Melt Butter
𝟢. Prepare Bananas (Mash and Measure)
𝟢. Grease Loaf pan (9 X 5 or similar)
𝟢. Oven to 350F

𝟣. Medium Bowl +
1 Cup Butter / Melted
2 Cup Bananas / Mashed (about 3 – 4 bananas)
1.5 Cup or less Sugar

+ 4 Eggs
Splash Vanilla

𝟤. Big Bowl +
2 Cup Flour / All Purpose
1 T Baking Powder
1/2 t Salt

𝟥. Combine all (into Big Bowl)
+ Optional 1/2 – 1 Cup Nuts / Chopped
𝟦. Pour into Loaf pan

𝟧. Bake 60 min. or until toothpick comes out clean

Grilled Jerk Chicken (2 versions)

*Ingredients are colored in Orange

𝟣. Ziplock +

VERSION 1: Salty and Spicy
1 T Jerk Seasoning / Caribbean
1 T Oil
2/3 T Soy Sauce
1 t Vinegar / Apple Cider or similar

VERSION 2: Mild and Savory
1 T Jerk Seasoning / Caribbean
1 T Orange Juice
1 t Onion Powder

+ 2 Medium Chicken Breasts (adjustable)

𝟤. Marinade
𝟥. Grill at Medium heat, covered, for 15-20 min.

Honey Vanilla Grilled Pork Tenderloin

*Ingredients are colored in Orange

𝟣. Ziplock +
1/2 Cup Sesame Oil
1/4 Cup Soy Sauce
1/4 Cup Maple Syrup
2 T Honey
1 T Vanilla
1 t Hot Sauce
2 T Garlic / Minced
1 T Ginger / Minced

+ 2pk Pork Tenderloin / Cleaned and Butterflied

𝟤. Marinade
𝟥. Grill to liking

*This recipe is collected from the book ‘Cooking 101’ by Chef Jean Pierre

Black Bean Dip

*Ingredients are colored in Orange

𝟣. Pan +
1/2 Onion / Diced
→ Translucent

+ 2 Garlic / Minced
1 T Cumin
2 T Burrito / Taco Seasoning
→ 2 min.

𝟤. Move everything to Blender

𝟥.
+ 1 Can (15 – 16 oz.) Black Beans
2 T Salsa
Drizzle O.O

𝟦. Blend until smooth to liking

𝟧. Serve with Chips and Veggies

Optional Garnish
Sour Cream, Cilantro or Green Onions

Overnight Baked French Toast Casserole

*Ingredients are colored in Orange

𝟢. Grease Casserole dish
𝟢. Prepare Bread (Tear or Dice)

𝟣. Big Bowl +
8 Eggs
2 Cup Milk
1/2 Cup Cream
1/2 Cup Sugar
2 T Vanilla
Optional Cinnamon, Nutmeg, Salt

+ 1 loaf worth Bread / small pieces

𝟤. Pour into Casserole dish
+ Optional Topping* (below)
𝟥. Refrigerate overnight

𝟦. Oven to 350F
𝟧. Set Casserole dish at room temperature

𝟨. Bake 45 – 60 min. or until done to liking

*Optional Topping
Medium Bowl +
1/2 Cup Butter / Cold pieces
SAME Flour
SAME or less Brown Sugar
1 t Cinnamon
1/4 t Nutmeg
SAME Salt
→ Crumbly

*This recipe is collected from thepioneerwoman.com

One Bowl Blueberry Muffins

*Ingredients are colored in Orange

𝟢. Oven to 400F
𝟢. Grease Muffin tin
𝟢. Wash Berries

𝟣. Big Bowl +
1.5 Cup Flour
3/4 Cup Sugar
2 t Baking Powder
1/2 t Salt

𝟤. Measuring cup / 2 Cup vol. +
1/3 Cup Oil
1 Egg
1/3 – 1/2 Cup (Until reaches 1 Cup) Milk
1.5 t Vanilla

𝟥. Combine all
𝟦. Scoop into Muffin tin
𝟧. + 1 Cup Blueberries on top
Optional Sprinkle some Sugar for browning

𝟨. Bake 15 – 20 min.

No Bake, No Dates Healthy Raw Brownies / Brownie Spread

*Ingredients are colored in Orange

𝟢. Prepare Sweet Potato (Cook and Mash)
0. Line Baking dish/pan (8X8) with parchment paper (If using)

𝟣. Big Bowl +
1/2 Cup Coconut Flour
1/2 Cup Cocoa Powder

𝟤. Small Bowl +
1/2 Cup Nut Butter (e.g. Peanut, Almond, etc.)
3/4 Cup Maple Syrup
1/2 Cup Sweet Potato / Mashed

𝟥. Combine all (into Big bowl)
𝟦. Pour into prepared baking dish/pan
𝟧. Chill at list 30 min.

Optional Frosting
1/2 Cup Cocoa Powder
1/4 Cup Coconut Oil
3T Maple Syrup
touch Vanilla

*This recipe is collected from thebigmansworld.com

Bacon Squid (Calamari) Salad or Pasta

*Ingredients are colored in Orange

𝟢. Prepare 2lbs Squid (Clean, Skin and Ring)

𝟣. Pan, Med-high heat+
8oz Bacon / Chopped
→ Slight Golden brown

𝟤. High heat +
2T O.O
6 Garlic / Minced
2lbs Squid / Rings
S.P.
→ 2-3 min.

𝟥. + Herbs / Fresh and Chopped (e.g. 3T Parsley and 1T Thyme)

𝟦. Serve (e.g. as Salad or on Pasta)