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How to Make Haitian Marinad (Vegan Friendly)

Haitian marinades are a spiced batter, deep-fried fritter. Growing up, it was and still is something we eat as street food , take out and family or game night. We usually have marinade alongside plantains, patties, chicken, fried fish and Pikliz (Learn how HERE). Marinade can be made with fish, chicken but if you’re a vegan you just don’t add any; it’s not going to take out the flavor. It’s quick and very easy.

INGREDIENTS
1/2 bell pepper, minced
1/2 onion, minced
1 garlic clove, crushed
1 scallion, chopped
2 cups of water
2 tbsp of epis (See my latest post how to make EPIS or just use dry spices if EPIS not available)
1 chopped scotch bonnet. ( dry red pepper will work if you don’t have scotch bonnet. Not recommended if you don’t like spicy)
1 tsp of parsley
1 cup of self rising flour(No baking soda)
1/2 cup of olive oil

DIRECTIONS
STEP 1:
On a cutting board, chopped your ingredients: bell and scotch bonnet pepper, onion, garlic clove and parsley
STEP 2:
Mix in the flour, epis or seasoning salt and all the ingredients in a bowl, add your water and mix until it becomes consistent.
STEP 3:
In a deep fryer or large skillet, drop 2 tablespoons of batter into the hot oil over medium-high heat. If your stove is numbered, 7 is perfect. Hot enough for them to be fully cooked without being burnt, also prevent them from being soggy or too oily.

STEP 4:
Turn once to brown each side.
STEP 5:
Serve with a side of pikliz. Enjoy!

#NoMeatinMayChallenge

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This is Not For The Weak!!! Meat Lovers or Vegan #NoMeatinMay

You see the title and probably wondering what the HECK is she talking about?

Well, I have been eating and making this spicy Hot Haitian dish and It’s called Pikliz (pronouced pik-lese), a pickled cabbage slaw. Honestly, either you’re a meat lover or vegan, you can eat it. But one thing for sure, it’s not for the faint hearted because if you don’t like serious heat🔥, then you better sit down. Personally, I don’t like spicy food; however, I always challenge myself for this one since it’s vibrant, tangy, fiery, simple and delicious all together!!!

Since I am doing a #NoMeat Challenge In May and have gotten a few people who are interested in joining; I thought I would be a good idea to share some of the food that I am currently eating or may be used as inspiration.  In short pikliz is a popular Haitian food, it’s a spicy pickled slaw made from shredded cabbage, carrots, shallot/ onion, scotch bonnet, bell peppers, peppercorns, white vinegar and the juice of a lime. When you think about it, these are fresh fruits and vegetables with tons of vitamins, just spicy. The zest of the lime, the colors from the carrots and bell peppers, the heat from the scotch bonnet pepper, the crunch from the cabbage is heavenly enjoyable.

OK, Enough of this lol!!! How do you make PIKLIZ?

You will need;
1/2 Cabbage(I use green cabbage but sometimes add the purple one too)
2 Carrots
2 Scallions
White vinegar, some use apple cider (add enough vinegar to cover the ingredient)
1 cup of bell pepper (Orange/Yellow, green, red)
6 Scotch bonnet peppers
1 Onion
1/2 lime juice 
1teaspoon of salt to taste
12 peppercorns(not required)

For set up, I used a cutting board, large bowl to mix and a jar to store.
I used half of a large cabbage which equivalent to 2 cups worth, then I cut the cabbage until I get a nice shredded look. For the carrots, I used a peeler but you can use your knife to cut all your ingredients (onions,peppers etc..).
Scotch bonnet: If you don’t like the heat, you simply need to discard the membrane(the seeds) which is where the heat lies. Then after use, wash your hands very well or wear gloves because you may accidently  touch your eyes and it’s not going to be fun.
Toss all the ingredients in a bowl and use tongs to mix them altogether until combined. Next, add salt and lime juice.

For storage, you will use a sizable jar and if you don’t have one, you can always recycle your RAGU or pasta sauce jar. Works like a charm! First, the vegetables are added and packed into the jar, then the vinegar is poured into the jar to cover almost all your ingredients. I will say use enough to fill 3/4 of the jar.

This fiery side is mostly used as a condiment to a variety of Haitian dishes as stewed chicken, fillets, Tassot (fried goat, Griot(fried pork), rice & beans, pastries, plantains, street food, you name it. It really creates its role in adding flavor and fire to the food.

Funny story……

I have made pikliz for a dinner party and instructed my friends how spicy it was, yet they ignored everything and went for huge bites. It didn’t take long enough for their eyes to start watering and constantly drinking juice; I will never forget the look on their faces . If you are not a big fan of spicy food, just eat moderately!!!

My tips for intense flavor is to store in the fridge for couple days before using like 3 days.

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I’m Going a Month Without Meat. #NoMeatinMay

Thinking about going meat-free may sound crazy for someone who truly loves Buffalo chicken sandwich. Like, no JOKE!!!

I know some of you might be thinking how am I going to get all the nutrition that I need? How will I get enough protein? What about iron and vitamin B12? These questions are very important but the good news is: you can get all your nutritional needs through a well-planned vegetarian or vegan diet. What’s more, what is the big deal? There is an increasing body of evidence showing the health benefits of a plant-based diet, particularly when it comes to reducing chronic disease risk.

Even though I enjoy eating meat, I can go days without it; and when I do eat meat, I eat very small portions which will make this challenge so much easier. I also love my vegetables, legumes and fruits which are necessary when you are replacing your animal protein. In addition, I will have more wholegrains, nuts and seeds as part my diet.

Wanna know what will I include in this challenge? Here’s a list of some of the things that will be part of my #NoMeatinMay diet:

Protein: such as chickpeas, lentils, dried beans, oats and brown rice since I honesty don’t like quinoa

Calcium: kale, broccoli, hard tofu, almonds etc…

Vitamin B12: This vitamin is found in red meat, poultry, seafood, milk, yoghurt, eggs and cheese. Plant foods are not really a reliable source of this vitamin; therefore since I personally not a big fan of cheese, eggs and yogurt will be definitely my to go choice

Irion: plant foods such as legumes, cereal grains, nuts, seeds and dark green leafy vegetables. I will also include food that are high in vitamine C to help with the absorption of Iron.

While I am sure there maybe guidelines on what to eat or where to start , everyone’s nutritional needs are different. Therefore, if you are planning to or have recently adopted a meat-free diet, I suggest that you do your own research. For me, this is a quick overview of what will be included in my #NoMeatinMay diet. I can’t wait to share the process with you all.

 

Looking for Personal Protective Equipment to protect yourself during this pandemic? click HERE

Health

Mental Health Awareness is an Everyday Thing: 14 Tips to Boost Your Mental Health

Mental health awareness should be an  everyday subject  because it is  important as much as our physical health. It really takes courage for someone to say that “I am not Ok”; and I want to tell you that it is Ok not to be Ok.  For Mental Health Awareness Month, I have put together 14 tips to help you boost your mental health this month.

1. Focus on relaxing today. It’s okay not to be Ok.

2. Work your strengths to build self-confidence.

3. Create a sacred space for yourself.

4. Practice mindfulness today. Be present at the moment, feel the air that you are breathing, the water falling down your body in the shower, forget about the past or future. You are breathing, you are doing the best you can

5. Practice gratitude with a journal. What are the things you are grateful for? Even on a bad day, there is always something to be grateful for. Write it down each day.

7. Read something that will help your mental health or watch a movie that will make you smile. A favorite book, an informative blog post, or a live comedy show

8. Choose a daily affirmation and repeat it to yourself throughout the day. Practice positive self-talk. This is by far my best one and it works wonder for me

9. Check out some apps that might help you focus more, calm you down and focus on your mental wellbeing. (Pacifica, calm, The Safe Place)

10. What are your top three intentions for each day and how can you meet them?

11. Set up a getaway/date night for yourself or with your closed friends. It could be camping, hang out on the couch with a movie or sleep under the stars. The act of planning a getaway can boost your overall mood. (You can do it alone since we are in quarantine)

12. Are you too hard on yourself? I know you may have a lot on your plate but go to bed early and disconnect your self. Get that extra hour of sleep or two.

13. Work on coping skills you’ve neglected. You know all the things that will help you. So, soak up in one of them. (guided meditation, breathing exercises, therapy) Focus on the positive side as much as you can.

14. Take a warm bath every time you canEpsom salts are good to soothe aches and pains and help boost magnesium levels.

 

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Face Masks Can be Tricky for Those With Eyeglasses. Here are Some Tips.

During COVID-19, more people are putting on their facemasks outdoors or while at work.    Many of those who wear glasses are also finding that their lenses fog up.

Why is that?

If your eyeglasses are fogging when you put on a face mask, it’s simply  because the warm and moist air you exhale is being directed up to your glasses.

How to stop the fogging?

In order to stop the fogging,  you need to block your breath from reaching the surfaces of your lenses.

1. Make sure your mask is snug around the bridge of your nose and pull your glasses to increase air circulation.  When the top of your mask is tight and the bottom looser, it helps direct your exhaled breath away from your eyes.

2. Rub a small drop of liquid soap on the inside your lenses and wipe off. Washing the lenses with soapy water leaves behind a thin surfactant film that causes the water molecules to spread out evenly into a transparent layer,” ; it’s called  ‘surfactant effect’ and widely utilised to misting of surfaces in many everyday situations.”

3. Try Anti-fog spray.

Anti-fog solution are used for scuba masks or ski goggles also accomplish this.

Remember to cover your mouth and nose at all time. It doesn’t matter which mask you are wearing 👌🏾

Need masks? Get some of the approved FDA masks  HERE

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How to Make Haitian Seasoning Base (Haitian Epis).

It feels like home growing up all over again when I make Haitian Seasoning Base aka “Epis”. I didn’t really use dry spices growing up, though I am happy to use it now because it is very convenient.

Whenever I am cooking, especially marinading meats, I can see and taste the difference between having Epis which is liquid form compared to dry spices.  In addition, Haitian Epis is made out of fresh onions, scallions, garlic, parsley, thyme, bell peppers, scotch bonnet pepper, salt or Maggi cube ect…

Epis is the foundation for most Haitian dishes, and can be found in most Haitians refrigerator. You can prepare your EPIS in advance, let chill in the fridge or make it just before cooking.

Even in recipes that do not call for it, it can often be added. To make  EPIS, a mortar and pestle is usually used to mash the ingredients together;  however, you can get a faster result with a blinder or a food processor.

Again, EPIS can be used to season meats, soups, rice, omelette and so much more.

(Above I’am marinading turkey legs & drumsticks with extra bell, scotch bonnet pepper, lime and parsley before I actually put it on the stove for extra flavor)

WHAT WOULD YOU NEED?

  • 1 small onion, coarsely chopped
  • 1/2 red bell pepper, coarsely chopped
  • 1/2 yellow bell pepper, coarsely chopped
  • 1/2 green bell pepper, chopped as well
  • 4 chopped scallions
  • 6 chopped garlic cloves
  • 10 Sprigs of parsley (chopped )
  • 1/2 cup olive or canola oil
  • 6 basil leaves
  • 4 sprigs of thyme
  • 2 tbs of Lime juice or 1 lime
  • 2 Maggi cubes or 1 tsp of salt
  • 1 chopped scotch bonnet pepper or none if you don’t like spicy

PREPARATION

Step 1

Remove stems and seed from ingredients and wash them throughout.

Step 2

In a blender or food processor add the herbs, onions, peppers, garlic bouillon cubes.

Step 3

Puree ingredients and then slowly add the olive oil untill ingredients have an even consistency or add the oil prior blending.

Step 4

Pour the epis into a jar and refrigerate until needed.

How long can this  ‘Epis’ last?

Epis can last 5 days or freeze up to 1 month. Personally, I’d rather make fresh one every week.

(Fried turkey, rice and red beans and sauce)

*I know you are at home in quarantine, so let us know if you try it and it turns out. *

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