 Vegan cook & TV presenter Kirly-Sue has a new plant based cook book out entitled “Cooking with Kids”. The tasty and easy to follow recipes are all suitable for vegans, vegetarians, flexitarians and for those meat eaters who would like to try something new.
Kirly-Sue’s expertise has afforded her the opportunity to work with companies in the UK & the USA. This includes being an international keynote speaker in the USA, Singapore, Dubai, Norway etc. and a TV presenter on a vegan cooking show in the USA. for 4 seasons. The Inspirations behind “Cooking With Kids” features lots of memorable dishes representing the best of child friendly recipes by Kirly-Sue. Kirly-Sue said I am excited about my book that will help parents make plant based meals for their children. In addition children can make the dishes along with a parent or guardian” This book can be viewed as a recipe book that you use daily, a book that you use all the time. To get your copy click here With stunning food photography and more than 75 individual recipes, “Cooking With Kids” reveals a glimpse into the inner workings of her tv shows and philosophies. There are updates of time-proven favourite recipes, inventive new ideas and contemporary twists on some multi-ethnic dishes from around the world. More than just a cookbook, “Cooking With Kids” is a testament to Kirly-Sue’s conviction that plant based Cooking is possible for almost anyone in today’s world—with the right mix of creativity, persistence and innovative thinking. This 182 page book is a personal journey with Kirly-Sue, featuring some of her own photography, personal anecdotes and the sources of her inspiration. It is an indispensable guide for parents and children home cook and, at the same time, a remarkable resource for the home cook. To get your copy click here
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Lime & Aloe Vera: a refreshingly fruity, fabulous combination, we think you’ll agree. It doesn’t just smell good enough to eat-it’s also 100% hypoallergenic, so it’s ultra-gentle on skin. This fast-acting favourite is tested to BSEN1276 (food grade standard) – it neutralises 99.9% of harmful bacteria including E.coli, Salmonella and MRSA, while still being gentle on skin. for more information click here f  My parents came to the UK from Jamaica in the 50's and 60's like many African-Caribbean's of my generation. I was born and raised in London and the term "Multi Ethnicity" has a number of interpretations for me. I see myself as a black woman but if I am going to be more specific, I am of mixed heritage, as both my parents are mixed race. My mother is Black and Indian and my father is half Black and half White Jamaican. (all four of my grandparents are Jamaican)
Growing up with Caribbean parents, meant I ate mainly Caribbean food at home and growing up mainly in London meant I ate English food at school. As a Londoner, I grew up exposed to the Asian culture as there are a huge number of Indian restaurants and people in London. In addition I lived and went to school with a significant number of Greek and Jewish children. This gave me a multi- ethnic approach to food and my food experience. To further explain my multi ethnic culinary experience, I am proud to have had the opportunity to travel to over 36 countries. In addition I have lived in England, Jamaica, Crete & Thailand. I lived in Jamaica from the age of 5yrs -10yrs. I was born and raised in London, England. I have also lived in Crete & Thailand on a Gap year as a Student Missionary (through my church) before I went to University. This recipe is a fusion of English and Jamaican favourites. This is a Caribbean spin on the classic apple crumble, but with additional tropical fruits and some spices to give it a bolder flavour. I also have a YouTube Video showing you how to make it…..just go to YouTube (my channel is called Kirly Sue) and search for apple, mango and pineapple crumble. Apple, Mango & Pineapple Crumble Preparation time: 15 minutes Cooking Time: 20 minutes Serves: 8 portions Ingredients • 2-3 apples • 1 large ripe mango (can also use 9 oz or 250 g of tinned mango puree) • ½ medium pineapple (can also use 9 oz or 250 g of tinned pineapple) • 4- 6 oz or 170 g brown sugar • 6 oz or 170 g vegan butter or margarine • 10 oz or 280 g plain flour Optional Ingredients • ¾ tsp ground cinnamon • ¼ tsp ground nutmeg • ¼ tsp cloves (crushed) • 2 oz or 50 g rolled oats • 1 oz or 25 g digestive or ginger biscuits (crushed) Preparation 1. Preheat the oven to 400°F, 200°C or gas mark 6. 2. Peel the apples and roughly chop. 2. Place in a pan with 4-6 tbsp of water and simmer for about 5-10 minutes until softened. 3. Add the mango and pineapple and set aside in an oven proof dish. 4. Cut the margarine or butter into small cubes and add this to flour. 5. Mix with your fingertips until it resembles an even crumb texture. 6. Cover the fruit with the crumble mixture. 7. Bake for approximately 20 - 30 minutes until the crumble is golden and the fruit mixture is piping hot.  Food has the power to both heal and destroy our bodies. I have come across many people who have fallen into the trap of eating a poor diet and are now seeking knowledge on how to change the way they eat. Eating healthily is good, but for optimum health it has to go hand in hand with some other factors.
NEWSTART history In the early 1970s a group of people dreamed of having a non-profit health centre for the prevention and treatment of degenerative disease. Through the generosity of many Seventh-day Adventists in giving work time and money, the Weimar Institute of Health and Education was opened in May 1978. What is now known all over the world as the NEWSTART Principles, was only a list of the modalities of healing. During the first session, one of the health guests put the principles into the easily remembered NEWSTART acronym which stands for Nutrition, Exercise, Water, Sunshine, Air, Rest, Trust in Divine Power. NUTRITION Are you eating healthily? To check if you are, keep a food diary for a week and then analyse it. In addition have a look at the ingredients of what you are eating. Some products are marketed to look healthy but when you read the ingredients is tells a different story EXERCISE Now you don't have to be the next Jessica Ennis or Ussain Bolt, but it's important to start slow and increase the amount of exercise that you do. Even if it's only for 20 mins a day to start with - as the Nike slogan says "Just Do It". WATER I recently mentioned to a friend of mine that I had been feeling really tired for the past few weeks, the response was "are you drinking enough water " I thought about it and then challenged myself to start drinking 2 litres of water per day and within a week I stopped feeling tired. This is not to say that this is the cure for everyone feeling tired, but drinking water has so many great health benefits SUNLIGHT Ok so England is not going to win many prizes for the amount of sunshine we have. But try to get your vitamin D fix at least once a year. Book a holiday in the sun, there are so many wonderful options these days. You can also make an effort to get outside regularly in the daylight. TEMPERANCE When enough is enough, that is when or rather just before then is the time to stop. All things in moderation. AIR Simple deep breathing to help relax and to get fresh air into your lungs is invaluable. Take time to do some deep breathing - breath in for 8 secs and then breath out slowly for 8 secs. Repeat this process approx. 10-12 times REST My father has been telling me for years "Susanne there is no substitute for rest" I can't disagree with that. TRUST IN DIVINE POWER According to Michael Olpin in his book entitled Stress Management For Life states that people who trust in a divine source tend to be much more relaxed. ————————————————--  I love to bake, I think I love baking more than I do cooking. There is something special about having the smell of baked goods wafting around your home. I love the end product and I have a number of friends and family who are my unofficial baked-goods-sampling -and- feedback team. Most people love cake for all kinds of celebrations. At this time of year many people like to try out their cooking and baking skills for the festive season. Christmas cakes are widely available but I have yet to see any Jamaican Christmas cakes on sale in any of the major supermarkets. In addition if they were available I’m not sure if it would be suitable to a wide range of dietary requirements. Well it doesn’t matter any way because here is my recipe that you can use to impress your friends and family, with the fact that you have baked it yourself . Ingredients 2 cups/250g/9oz plain flour Pinch of salt ½ tsp cinnamon ¼ tsp nutmeg ½ tsp mixed spice ⅓ cup/75g/2½oz soya or sunflower non-dairy spread 1 cup/256g/9oz muscovado sugar 1¼ cups/170g/6oz dates, finely chopped 1 cup/200g/7oz sultanas 1 cup/200g/7oz raisins ¼ cup/56g/2oz glacé cherries, chopped Finely grated zest of 1 lemon 1 cup/250ml/½ pint soya milk (alternatively you can use oat, rice or coconut milk) ¼ tsp ground cloves 1 tsp bicarbonate of soda Method 1. Preheat the oven to 180°C/350°F/gas mark 4. 2. Sift flour, salt, cinnamon, nutmeg and mixed spice into a large mixing bowl. 3. Rub in the non-dairy spread. 4. Stir in the sugar, dates, sultanas, raisins, cherries and cloves. 5. Add the lemon zest and stir well. 6. Add all but two tablespoons of the soya milk and stir lightly. 7. Heat the remaining two tablespoons of soya milk in a pan or microwave so it’s warm but not boiling. You should be able to touch it without burning your fingers. 8. Pour the heated soya milk onto the bicarbonate soda and then stir it thoroughly into the mixture, without actually beating. 9. Spoon the mixture into a 7 or 8 inch cake tin, greased and lined with baking paper or greaseproof paper. 10. Smooth and slightly hollow out the centre. 11. Bake for an hour, then turn the oven down to 170°C/325°F/gas mark 3 and bake for a further 45 minutes. 12. It’s ready when a skewer or cocktail stick comes out clean.  If you are new to vegan cooking then you will need to know how best to replace milk in recipes. click here for a beginners vegan cookbook. Vegans don’t have milk from any animal (sheep, cow, goat, etc). Milk is a very common ingredient when baking and cooking. It is much easier to replace than eggs. To replace milk in recipes, just substitute any of these vegan alternatives. For example, if the recipe calls for one cup of milk, use one cup of soya milk instead. Here are some alternative milk options: • Soya milk Soya milk comes in a variety of flavours and is readily available in many supermarkets. Flavours include vanilla, unsweetened, chocolate, and even strawberry. Some brands are thicker and creamier than others. You may need to do some experimenting before you find the brands you like the best. Soya milk is usually a fairly neutral flavour and blends well in most recipes. Soya milk is also rich in protein. • Nut milks Nut milk beverages such as almond milk and hazelnut milk are also good options. Unlike soya milk, these nut milks have a distinct flavour and may not work well in every recipe. They usually available in sweetened and unsweetened varieties as well. • Rice milk Rice milk also offers a great option to replace milk in recipes. It is also very mild tasting and blends well in most recipes. However, it is important to note that rice milk typically doesn’t contain a lot of protein so you may need to compensate for that during the day. As you become familiar with the different flavours of non-dairy milk replacement products, you’ll start to get a feel for which recipes will taste best with them. Replacing buttermilk in recipes Buttermilk is also an important ingredient used in several different recipes. For a vegan, using traditional buttermilk is impossible since it is an animal product. Buttermilk is simply regular milk that has been cultured, which means that it has some good bacteria in it much like yogurt. Luckily, you can easily make your own. The process is as follows. It makes one cup of vegan-friendly “buttermilk. 1. Measure one cup of soya milk in a glass measuring cup 2. Add 1 tablespoon of vinegar or lemon juice add mix 3. Let it sit for about fifteen minutes before using it. There are several different things you can do in order to substitute it. Soya milk works the best. Rice milk and nut milks don’t work as well, so soya milk works much better.  Besides being a food columnist one of the other things I do, is run healthy eating workshops for people in the local community. I was asked to run a workshop for a specific group of ladies to help them make better choices so that they could have a healthier diet.
When I begin the workshop I always like to see where the group are at in their healthy eating experience. “Who eats lots of vegetables” was my first question to the group. There was no response and I sensed that it would not get any better as I continued to ask questions. “OK does anyone eat vegetables maybe sometimes? a lady seated near the back threw up her hand enthusiastically and said “oh yes”. I thought great now I am getting somewhere. I then asked “what kind of vegetables do you like to eat” to which she responded “I love potatoes”. “Great” I said, “in what way do you like to eat your potato perhaps roast potatoes or mashed potato?” The lady responded “I like to eat my crisps”. I so wanted to laugh but that would have been most unprofessional and well just rude to laugh in the woman’s face so I had to put on my best poker face (not that I am a poker player) I then moved on to the topic of fruits and again I asked if anyone ate fruits to which there was no response. I asked if anyone had a favourite fruit that they ate and again the same lady seated near the back threw up her hand enthusiastically and said “oh yes”. I was a little more careful in my response and said great please tell me more. She responded “I love to have fruit, well fruit juice really, I have fruit juice everyday” Great I responded what is your favourite fruit juice” and to my horror her response was “Ribena”. When I use this story as an example in my healthy eating presentations many people laugh but the seriousness of this is that this lady is not alone in her thinking and lack of knowledge with regards healthy eating. So what are some ways in which you can eat more fruit? Fruit Bowl - Keep a bowl of whole fruit on the table, counter, or in the refrigerator. In Season - Buy fresh fruits in season when they may be less expensive and at their peak flavour. Start your own garden. Many fruits and vegetables can be grown in pots on your window sill inside or in the ground outside.. Gardens, when done correctly, can produce an abundance of produce. If you live in a area with little land or you don’t have a garden, you may be able to start an allotment. Breakfast – have 1-2 pieces of fruit with your breakfast. Bananas, strawberries etc. can be added to cereal or blend up some fruits to make a breakfast smoothie. Snack – try swapping crisps and chocolate for grapes, apples or whatever is your favourite fruit to have as a snack. Side Salad – have a small side salad as a starter or side dish with your lunch or dinner.  In the 1970s the food and beverage industry in the USA discovered a cheap alternative to sugar cane and sugar beet extracted sugar, by chemically modifying corn starch from glucose to fructose. In 1976, when HFCS (High Fructose Corn Syrup) could be mass produced, the cost advantage to the industry was so compelling, that consumption of HFCS increased by 4,000% until the year 2000 when the use of table sugar decreased by 35%. Westerners consume more HFCS than sugar, according to the Weston Price Foundation website.
Check the label of your favourite soft drink, and, unless it is the Aspartame and Sucralose variety, you are likely to find HFCS or High-Fructose Corn Syrup listed as a primary ingredient after water. Since soft drink giants Coca Cola and Pepsi switched from sugar to HFCS in 1984, these products have conquered markets beyond beverages, HFCS is in most processed foods and even health foods and sports drinks. Not only is it found in biscuits, sweets, and other confections, but also in foods where one would least expect to find sugar: soups, hot dogs, pasta sauce, ketchup, breakfast cereals, hamburger buns and even salad dressings, I must confess that I do have a sweet tooth. As a child I loved sweets and at school I was the biggest fans of golden syrup sponge with custard. I remember that on one occasion the dinner lady asked if anyone one would like a second helping as they had some leftover. (you know they didn’t have to ask me twice). I was even more enlightened when the dinner lady asked again if anyone would like a third helping. No prizes for guessing what my response was. As an adult I realised that sugar comes in many hidden forms and can cause many different health problems. Even if you don’t eat chocolates and sweets and rarely eat desserts, you can still be consuming many hidden sugars. Sugar has many different names including sucrose, fructose, glucose, dextrose, galactose, lactose, maltose, invert sugar, raw sugar, turbinado sugar, corn syrup, and high fructose corn syrup. In addition many products may also contain honey, maple syrup, molasses, caster sugar and brown sugar. These are all a type of sugar and some are marketed so that consumers can believe that it is not sugar at all. There are many articles about sugar and how to avoid it but there seems to be less information on what to have instead. So here are some good healthy substitutes you can use instead. Sugar can be easily replaced when for example baking, using fruits like: banana, apple sauce, raisins, figs and dates. Sweeter tasting vegetables can also be used like carrots and parsnips. Fruits and vegetables add valuable nutrients when baking including vitamin C and minerals like potassium. Another added benefits is that fruit and vegetables add moisture, density and fibre.  Water, Waata, Agua, Eau, Dlo, Maji, Omi, Amanzi , Mvura
I recently mentioned to a friend of mine that I had been feeling really tired for the past few weeks. The response I got was "are you drinking enough water" I thought about it and then challenged myself to start drinking 2 litres of water per day and within a week I stopped feeling tired. There are a lot of people who do not drink enough water each day and walk around dehydrated? This is not to say that this is the cure for everyone feeling tired, but drinking water has so many great health benefits. Whilst doing speaking engagements on health, I am always asked how best to start drinking water. My response is start small and build. Even if you can only drink one mouth full per day start with that and increase it. FACTS According to herballegacy.com, • Sixty to seventy percent of the human body contains water. • The brain is composed of approximately 70% water, and the lungs are nearly 90% water. • Lean muscle tissue contains approximately 75% water by weight; • Body fat contains 10% water and bone has 22% water. • About 83% of our blood is water, which helps digest our food, transport waste, and control body temperature. • Each day humans must replace at least 2.5 quarts of water, some through drinking and the rest taken by the body from the foods we eat. BENEFITS • Increases Energy & Relieves Fatigue • Promotes Weight Loss • Flushes Out Toxins • Improves Skin Complexion • Maintains Regularity • Boosts Immune System • Natural Headache Remedy • Prevents Cramps & Sprains • Usually, water acts as a natural remedy to achieve a super glowing skin. Most people are ignorant of the skin benefits of drinking water. Since, water flushes out the toxins and waste from the body, acts as a body purifier. • If you are worried of your body weight, then you should focus on drinking lots of water. Hot lemon water can help losing weight faster. It also facilitates in keeping your heart healthy. Hence, it is necessary to drink lots of water and other fluids throughout the day. This will enhance your mind and body fitness. • Experts rate water as the second oxygen to the body. It is impossible for a person to survive more days without water. You would be surprised to know that about 60-70 percent of body weight consists of water and it is necessary for performing daily functions Did you also know that a 2% drop in body water can trigger: fuzzy short-term memory, trouble with basic maths and difficulty focusing on the computer screen or a printed page? Caffeine has a diuretic effect, pulling water out of cells and the body, further promoting dehydration. So in order to help you kick start you water consumption journey here are some fruit infused water ideas you can try. In addition you can also start trying the many different kinds of bottled water available in shops, pubs, clubs and supermarkets everywhere.  Plantain Cups With Ackee Filling - My Signature Dish
I LOVE plantain it is one of my most favourite things to eat. I like ackee too so when I came up with this recipe it was a match made in heaven for me. This can be served as a starter ( you can make mini ones) or a main course served with roast potatoes and a side salad. This is suitable for most diets including vegans, vegetarians and those on a gluten free diet PLANTAIN Plantain is a part of the staple diet in countries like in West and Central Africa, Central America, all across the Caribbean islands and also the northern, coastal parts of South America. On of the major advantages of plantain is that they grow all year round, making them a reliable all-season staple food. According to draxe.com there a good health benefits for eating plantain. The nutritional value includes potassium, fibre, vitamin b12 and magnesium ACKEE Ackee is a fruit but it is eaten like a vegetable, in the same way that a tomato is a fruit but is eaten like a vegetable. Ackee, also known as achee, ackee apple or akee (Blighia sapida) and is a member of the Sapindaceae (soapberry family. Ackee is native to many countries in West Africa including Ghana, Gambis, Mali, Nigeria, Senegal, and Sierra Leone . Ackee was imported to Jamaica from West Africa (probably on a slave ship) around the year 1778. Since then it has become a major part of many Caribbean cuisines, and is also grown in tropical and subtropical areas elsewhere around the world. Plantain Cups With Ackee Filling Recipe Ingredients For The Plantain Cups • 2 ripe plantains • Spray Oil Method – Wash and peel the plantains – Chop the plantain into 3-4 pieces – Boil plantain until soft and tender. – Drain the cooked plantain – Press the plantain into the oiled muffin tin to form the cups – Bake at 180c / 350f or gas mark 4 for 20-30 minutes until golden brown – Remove from the muffin tins and allow to cool slightly For The Filling Ingredients: • 1 medium can of ackee (540g) • 2 oz. coconut oil (plus a little more if needed) • 1 Large Onion chopped • 2 Plum tomatoes • Half a green pepper chopped • 1/2 Tsp. Salt • 1/2 Tsp. Black Pepper • ½ tsp season all (optional) • 1 small scotch bonnet pepper (optional) Method: – Sauté onions, peppers and tomatoes until onions are soft. – Open the can of ackee and drain the liquid from the tin. – Add ackee to onions, peppers and tomatoes and fold together. – Allow to cook for 2 minutes, and then add salt to taste. – Add black pepper and scotch bonnet pepper – Simmer on medium heat for another 3 – 5 minutes. – Place 1-2 spoonfuls of ackee into the plantain cups an serve |
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