Day 8- Poached eggs, tomatoes and spinach

INGREDIENTS 4 Eggs minced garlic 1/2 medium tomato half onion salted butter crushed red pepper flakes spinach (5-6 leafs) parsley METHOD In a cast iron pot/ dutch oven, place 2 TBSP butter and allow to melt. Add minced garlic, onion, tomato (diced) into pot and let cook. Allow tomato and onion mixture to become soft.Continue reading “Day 8- Poached eggs, tomatoes and spinach”

Day 7- Salmon Cakes

INGREDIENTS Two 5 oz pouch of pink salmon (or cans, drained well) 1 egg 1/2 jalapeno, finely chopped 2 Mayo 2 tbsp finely diced red onion 1/4 tsp garlic powder 1/4 tsp chili powder Salt and pepper to taste 1 tbsp Olive oil Chives/ Scallion METHOD Combine all salmon, mayo, chilli powder, salt and pepper, dice onion, jalepeno, chives and all other ingredientsContinue reading “Day 7- Salmon Cakes”

Day 6- Buttery Garlic Steak Bites

INGREDIENTS 1.5-2 lbs Ribeye steak Black pepper Salt Garlic Butter 1 TBSP Olive oil METHOD Rinse and prepare steak.Cut steak into bite size piece/ cube. Season with salt, pepper and other seasoning to your liking ( I also added crushed pepper flakes and onion powder). 3. Place a heavy pot/ cast iron pan/ dutch ovenContinue reading “Day 6- Buttery Garlic Steak Bites”

Marriage In The Black Community

I was scrolling through my phone and paused for a moment when I saw a beautiful picture of my parents. For their last wedding anniversary, I organized a photo shoot with a local photographer. The essence of these photos highlighted a lifetime of love, but more so, a lifetime of challenges, trials, victories, failures, argument,Continue reading “Marriage In The Black Community”

Day 5- Breakfast sandwich

INGREDIENTS 2 eggs 3 TBSP Almond Flour 1 tsp baking powder 1 TBSP butter (melted) or Olive oil salt to taste (Skip salt if salted butter used) Turkey bacon or bacon of your choice METHOD In a mug of your choice, place 1 tbsp butter and microwave for 15-20secs until butter melts. Add 1 largeContinue reading “Day 5- Breakfast sandwich”

Day 4- Jerk Tilapia and Cauliflower Mash

The hardest part of changing my eating habits is the fear of missing out of certain foods. If I can infuse some of my Caribbean flavors into a meal, I am more likely to maintain these dietary lifestyle changes. So for dinner, I tried Jerk Tilapia and cauliflower mash. It was absolutely delicious!!! INGREDIENTS TilapiaContinue reading “Day 4- Jerk Tilapia and Cauliflower Mash”

Prayer for Us 2/20- You Are Not Alone, Even In Your Dark Times

Bible Verse: Psalms 23:4 “Even though I walked through the valley of the shadow of death , I will fear no evil. For You are with me, your rod and your staff the comfort me”. If ever you need someone to hold your hands in times of need, in times of fear, or in timesContinue reading “Prayer for Us 2/20- You Are Not Alone, Even In Your Dark Times”

Day 3- Keto Stovetop Frittata

Ingredients 1 cup heavy cream/ whipping cream 1/2 large onion diced Butter 1 cup diced bell peppers (red and green used) 1tsp salt black pepper Red peper flakes 1/2 tsp Chilli pepper (added to sautéed spinach) 6 Eggs 4-5 slices of TURKEY BACON or bacon of your choice (diced) 1 cup Cheddar cheese Dutch oven/Continue reading “Day 3- Keto Stovetop Frittata”

Day 2- Keto Salad

Ingredients Spring mix- 2 cups 10 Blueberries 5 Grape Tomatoes 1/2 Hass Avocado 2 TBSP feta cheese Chicken Breast NET CARBs– 7grams of net Carbs Give it a try! Key Points One of the tricky things is, not consuming too much protein to fat ratio. Keto-Friendly diet needs high levels or fat, medium protein, andContinue reading “Day 2- Keto Salad”