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Herb Garlicky Potatoes 

Herb Garlicky Potatoes 

Potatoes are the ultimate comfort food to me. It's so versatile it can either be a beautiful side dish or the star of any plate. I have a mild obsession with garlic potatoes and I made it my mission to make potatoes perfectly suited to myself by mixing and twisting and simplifying recipes till I found the perfect potato recipe. Of course I'll share the recipe with you and (fingers crossed) it will be just as good to you. Ingredients 6 large Irish Potatoes 3 tbsp of fresh chopped parsley 6 medium garlic cloves 4 tbps olive oil 1 tsp salt 1/2 tsp black pepper 1/2 tsp salt 1 tsp pepper flakes Method ●Scrub potatoes and with skin and dry then slice as thinly as you desire. ●Place potatoes in a large bowl. Place sliced potatoes in a large bowl add garlic (grated) set aside 1/2 tbsp of parsley. ●Add all the ingredients and toss. ●Grease baking tray or spray with Pam and place potatoes on tray spreading out to bake for 30-35 or until potatoes are tender and slightly golden. ●Sprinkle with the remaining parsley and serve hot. I hope you enjoyed this session of Food Therapy guys and see you soon♥️

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Green Seasoning 

Green Seasoning 

Caribbean cooking to me is like no other. Maybe it's due to the melting pot of cultures that have come together marrying flavors from here and there creating dishes that are unique and truly a festival to many a palate. The starting point to most Trinibago dishes would most certainly be the blend of herbs and sometimes spices that we use to kick-start our creations whether meat based or vegetarian. Most cooks have very specific ways of preparing their green seasonings and here is my special blend.




Ingredients


1 bundle celery
1 bundle chive
1 bundle shadon beni
5 sprigs spanish thyme
10 big leaf thyme
2 heads garlic
15 medium sized pimento
3 tablespoons chopped ginger
1 cup water (this amnt may vary according to desired texture)




Method



Wash all herbs and chop roughly, peel garlic and ginger, wash and chop pimento and add to food processor or blender according to the desired consistency and blend until you have a paste or puree. Feel free to add more water if necessary while blending. Once finished you can store blend in clean containers and and freeze or store in your refrigerator.
Note: Adding vinegar to this makes it have a longer shelf life.

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Vege Lasagna

Vege Lasagna

I always stress how amazing vegetarian and vegan foods can be. It's no longer like the past when the options were few and bland. Now the options are endless and I love that. Aside from a food allergy (dairy allergy) I am neither vegetarian nor vegan but I sure do love great food and I love exploring the areas of food that offer a challenge. When it comes to finding meat substitutes for dishes like these, my go to are usually peas (preferably pigeon peas) and mushrooms. These can be really easy to locate, inexpensive, season well and pop deliciously when done right. Here's my Vege Lasagna recipe and I do hope you enjoy. INGREDIENTS 1lb Brown Pigeon Peas crushed 1 tbsp of Dark low sodium Soy Sauce (optional) 2 cups of chopped Spinach (I use local) 4 tbsps Water 1 tsp Salt 1 medium Onion 4 cloves Garlic crushed then chopped 1/2 cup of chopped Chive 3 chopped Pimentos 1 tsp Black Pepper 4 tbsp of Vegetable Oil or Olive Oil Sauce 1/2 cup chopped Basil Tomato Sauce 350ml 4 cloves Garlic crushed and chopped 1 small Onion chopped 1/2 cup of chopped Celery Stalk 2 tbsp Olive Oil 1 cup Water 2 tbsp Brown Sugar 2 tbsp Oregano 1 tsp Salt Pinch black pepper Cheese sauce 3 1/2 cups Shredded Vegetarian Cheddar Cheese (You can use the cheese of your choice I use this due to my allergies) 1/4 cup Butter/Margarine 1/4 cup Flour 1 cup Evaporated Milk /Almond Milk 1 tsp Garlic Powder 1 tsp Salt 1 tsp Chili flakes 1 tsp Parsley flakes 2 cups Water METHOD Preheat oven at 375° ●In boiling salted pot of water add Lasagna pasta and cook for required time 8-10 until el dente. Note:you want pasta to be soft with a bite because it has to cook further. ●Drain pasta in colander and rinse with room temperature water. Place pasta flat on a baking tray and set aside. ●Season peas with onions, garlic, pimento, chives, black pepper and salt and mix well. ●In a small to medium sized skillet on medium heat add olive oil and allow to heat up before add the seasoned peas. ●Cook for 5 mins before removing from heat. ●To a medium to large saucepan on high heat add 4 tbsp water allow to heat up for 2 mins before adding spinach. Mix, lower heat to medium and cover allowing spinach to cook for 7-10 mins. ●Remove from heat and set aside. Tomato Sauce ●To medium saucepan on high heat add oil and allow to heat up for about 1 min, add garlic and onions and saute till onions become translucent. ●Add celery and cook for 1 min stirring gradually to ensure it does not burn. ●Add Tomato sauce and water and stir well. When sauce begins to bubble add basil, oregano, brown sugar, salt and black pepper. ●Cover, lower heat and and allow sauce to simmer for 15-20 mins before removing from heat. Cheese Sauce ●To a medium sauce pan on medium heat add butter and allow to melt. Once butter is melted add flour and whisk for several seconds. ●Quickly follow up flour with evaporated milk by whisking it into the butter and flour mixture to remove all the lumps. ●When sauce begins to thicken up add water and stir well. ●To sauce then add garlic powder, parsley flakes, chili flakes and salt. ●Whisk in 1 cup of the cheese (set aside the rest to top later) gradually again ensuring no clumping and allow mixture to thicken up by coming to a gradual boil for 7-10 mins. ●Once sauce has thickened up remove from heat and get your greased baking tray. Putting together the Lasagna ●You layer your pasta depending on the width of you pan ensure there are no open spaces between pasta pieces. ●A-top your layer of pasta add tomato sauce, peas, spinach, cheese sauce and grated cheese and then add another layer of pasta. ●Repeat this again according to the size of your dish I normally do 3 layers and top the final layer with noodles, tomato sauce, cheese and parsley flakes. ●Bake at 375° for 30-40 mins. Remove from oven and let sit for 10 - 15 mins before slicing and serving. Thanks for joining me for another session of Food Therapy I really do hope you enjoy ❤

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Lentil Patties

Lentil Patties

Ever so often when I'm tired of meat, doing a cleanse or fast I enjoy creating vegetarian meals that are delicious and easy to make. Lentils are already delicious with little to no help, they can be cooked and used in so many ways and their nutritional value only really adds to the selling point for these yummy peas. I hope you enjoy creating this patty and using many different ways. Ingredients 1 1/2 cup lentils 1/2 cup bread crumbs 1/8 cup fine cornmeal 2 tbsp green seasoning 1/2 tsp garlic powder 1/4 cayenne pepper 1/2 paprika 1/4 tsp black pepper 1 tsp salt 1 tsp dark soy sauce 1 small onion chopped 1 medium pimento chopped Method ●Preheat oven at 375°

●Place all ingredients in a bowl and use hands to mix and mash peas at the same time.

● Grease a baking sheet and form patties into desired size with hands (i made four large patties) and bake at 375° or until patties are firm and dark in color

You can serve these patties with your favorite low calorie dressing in between a bran Bun or between my plantain patties as a low carb option. However you serve it I'm sure it will be delicious.

Thanks for joining me for another session of Food Therapy. See you soon ♥️

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Creamy Pasta with Mushrooms and Onions 

Creamy Pasta with Mushrooms and Onions 

Pasta....yes Mushrooms and Bacon.....yes Covered in thick creamy and cheesy sauce......hell yes There's absolutely no way you can go wrong with this beautiful pasta dish. It's simple and super easy just like a lot of my other pasta dishes but most importantly it is delishhhhh. Hope you have some fun creating this one and I do hope you enjoy it. INGREDIENTS 1 pk Fettuccine

1 cup heavy cream

1 cup parmesan (any light creamy cheese will do)

1/2 cup chicken or vegetable stock

1 cup chopped bacon

2 tbsps butter/margarine

2 cloves grated garlic

1/4 red pepper flakes

2 tsps dried parsley

1/2 tbsp olive oil

Salt and black pepper to taste *recipe for mushrooms and onions * https://www.terisfoodtherapy.com/terisfoodtherapy/mushrooms-and-onions


Method





●Cook pasta in salted boiling water until el dente.
Drain and set aside.

●In large saucepan on medium heat add oil and saute garlic for 30 secs. Add bacon and saute for a further 30 secs then add heavy cream and butter and stir until butter is melted.

●Stir in parmesan and when mixture begins to thicken and bubble whisk in vegetables stock, pepper flakes and dried parsley.

●Incorporate pasta with premade mushrooms and onions. Lower heat and cover for 5mins.

●Finish by adding salt and pepper and removing from heat.

Serve hot with desired salads and meats top with parmesan and fresh parsley and most importantly do enjoy.


Thanks for joining me for another session of Food Therapy. See you soon ♥️

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Teri's Beggars Chicken 

Teri's Beggars Chicken 

I make it a habit of scouting for new recipes as often as possible and there a few chef's that are to me pure cooking inspiration. Marion Grasby is one of the few whom I adore and her recipes which are namely Thai or Asian inspired are really amazing to watch and try. I did a bit of research on this particular dish before even attempting because while I like having my own twists I like retaining the essence of what I am trying to create. Turns out there is a very interesting backstory to this particular meal and quite a few variations. With this realization I decided to trust my girl Marion and go forth with a little Asian Inspo and a lot of Teri flavors... here's my version of Beggars Chicken. Ingredients 3-4 lb. Chicken 1 tbsp Green Seasoning 2 tbsp Black Pepper 1 1/2 tsp Salt 1 tbsp 5 Spice Seasoning 4 large cloves Garlic 3 Cilantro Roots (Set leaves aside to Garnish) 1 tsp Red Pepper Flakes 2 sticks Cinnamon 3 Star Anise 4 tbsp regular Soy Sauce 1/4 cup Browing 2 tbsps Brown Sugar 2 tbsps vegetable oil Method



●Wash and clean chicken with water and vinegar. (I removed the skin off of my bird but it is not necessary)

● Season chicken with green seasoning and pinch of the salt and set aside to marinate either for 1 hour or or overnight.

●In a saucepan large enough to hold your bird place oil on low and add garlic, cilantro roots, black pepper, red pepper flakes and salt and grind to paste.

●Add paste to pot still at a low heat and cook for a few secs. Add Chicken, breast side down and cook for approximately 2 mins until chicken has a bit of color.

●Flip bird and add Soy Sauce, Browning, Cinnamon, Star Anise and just gradually move mixture around chicken.

●Add water to pot until chicken is covered and raise heat to medium. Add 5 seasoning and sugar, stir and cover.

●Cook for 30-45 mins depending on the size of the chicken turning once or twice gently so as to keep flesh intact.

●When Chicken is fully cooked remove from the pan place in a dish and further seasoning broth with salt if neccessary...I allowed the broth to break down a bit further before I turned it off.

This was a definite winner for me I paired this beautiful brown chicken and fragrant broth with White Jasmine Rice and Sauteed Garlic Bhodi topped with Cilantro and Sesame Seeds so delicious.

Thanks for joining me for another session of Food Therapy, see you soon ♥️

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Butter and Thyme Roasted Chicken (Spatchcocked)

Butter and Thyme Roasted Chicken (Spatchcocked)

To spatchcock a chicken simply means to open it up by removing the center of the backbone making it a lot easier to clean and faster to cook. I love this method on smaller birds and it makes marinating time a lot faster as well. Kitchen shears on deck. Let me share with you this delicious recipe. I do hope you enjoy. Ingredients 2 Fryers Chicken (approx 3 lbs) 1/2 stick Butter or Margarine 1 tsp Salt 4 tbsp dried Thyme 2 tbsp Paprika 1 tbsp dried Mustard 1 tsp Red Pepper Flakes 3 tbsp Garlic Powder 2 tbsp Onion Powder 1 tsp Black Pepper 2 sprigs Rosemary 4 cloves Garlic Method ●Spatchcock chicken by removing the backbone using shears. You along each side of the backbone and remove it, make a small cut at the sternum to ensure chicken lies flat. Clean inside and wash with lime or vinegar water. ●Pat chicken dry and the thoroughly rub with spices and set aside. ●In saucepan melt better and saute garlic cloves and rosemary. ●Place Chickens in roasting pan or lined/greased baking tray and baste generously with butter. Place in preheated oven at 350• and bake for 30-35 mins basting with butter and own juices at intervals until chicken skin is golden and chicken is cooked through. Remove chicken from the oven and serve with vegetables, pasta or the rice dish of your choice but most importantly enjoy. Thanks for joining me for this session of Food Therapy. See you guys soon ❤

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Dhal (Green Split Peas)

Dhal (Green Split Peas)

Dal (also spelled daal, dail, dhal, dahl; pronunciation: [d̪aːl]) is a term used in the Indian subcontinent for dried, split pulses (legumes)—that is, lentils, peas, and beans. The term is also used for various soups prepared from these pulses. In Trinidad and Tobago however, the term is applied to a type of split peas puree that we cook by adding burnt garlic, geera (cumin) and some hot pepper using a method we call chunkaying. Usually, we use the yellow spilt pea to make dhal but I have been anxious to try the green pea and it did not disappoint. The flavors are just slightly different but still very delicious. Here is my recipe for green split pea dhal. Enjoy. Ingredients 2 cups Green Split Peas

1 small Onion chopped

4 leaves Chadon Beni chopped

1/2 tsp. Geera (cumin) powder

1/2 tsp Cumin Seeds

4 cloves Garlic crushed then chopped

4 cups Water

4 tbps Oil (for chunkaying)

Salt to taste

Hot Pepper to taste


Method




●You can soak split peas either overnight or for up to 4 hours. Simply place peas in bowl and add water until peas are covered. Discard water after soaking and rinse peas.

●Place peas, onions, bandania, 2 cloves crushed garlic and 3 cups water in pressure cooker and cook for 15 mins

●When done remove from the fire, the peas will have a pureed texture. Using swizzle stick (dhal gutney) further break down peas until most of if not all the whole the lumps are gone.

●Place pot uncovered back onto stove on a low heat and add remaining1 cup water.
(Feel free to add more water if dhal is very thick to get the texture you desire)

●To a metal cup or small saucepan add oil and when very hot add two remaining cloves of crushed garlic, piece hot pepper and cumin powder and seeds. Cook for a few secs or until garlic becomes golden brown in color and then add to dhal
(Be careful when pouring into dhal because the oil is hot and will spatter)

●Stir into dhal add salt to taste and serve hot.

Hope you enjoy.

Thanks for joining me for another session of Food Therapy and I hope to see you soon❤

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Fried Chicken #2

Fried Chicken #2

When I first made this chicken, it was just me throwing together something quick for my sister to eat. I posted the pic on my Whatsapp and got quite a few recipe requests. So here I am, bearing crisp and well seasoned information. When it comes to fried chicken, I like a crispy outside, yet soft and juicy bites on the inside and I want to taste that flavor all the way to the bone. If you agree, then try this recipe. INGREDIENTS 8 pcs Chicken (skin on) 1 1/2 tsp Salt 3 tbsp Green Seasoning ( https://www.terisfoodtherapy.com/post/green-seasoning ) 1 1/2 cups Flour 1/2 tsp Mustard Powder 3 tsp Paprika 2 tsp Onion Powder 1/4 Black Pepper 2 tsp Garlic Powder 1 tsp Thyme 3 tsp Jerk Powder (Optional) 3 tsp Cayenne Powder 1/4 tsp Black Pepper 2 large Eggs 1/4 cup Water 1/2 tsp Salt 3-4 Cups Oil for frying METHOD ●Wash chicken using vinegar or lime/lemon water. Place in a dry bowl and season with salt, black pepper and green seasoning. (You can marinate over night but if you are in a hurry you can use a small knife to poke a few holes in your chicken and marinate for 30 mins) ●In a large mixing bowl add flour, mustard, paprika,onion powder, thyme, 1/2 tsp salt and other spices. ●In a medium sized bowl whisk eggs and water until frothy and set aside. ●In a medium to large frying pan add oil for frying and heat on high heat until oil is at 350 degrees F (175 degrees C) (you can test oil readiness by using the end of a wooden spoon and dipping it the oil, if bubbles begin to form and it quickly begins sizzling then the oil is ready) Note (if the oil is smoking it is too hot. Switch off the heat for a few mins until it stops smoking then you can reignite stove and continue) ●When oil becomes hot take pieces of chicken and one by one first dip them in egg and coat and then roll in seasoned flour until coated as well, dip into egg again and then back into the flour. Be sure to shake off excess flour before placing in oil and fry ●Turn every 3-4 mins to ensure pieces are cooked evenly and to perfection. Note: Wings cook for 10 min Drumsticks cook for 10-12 mins Thighs cook for 15-17 mins Breasts cook for 17-20 mins A clear indication of readiness is to pierce meat with a small knife to the bone, if the juices seeping out are clear it is done. ●Once pieces are golden and cooked remove from oil, place on paper towels or parchment to drain and enjoy hot. Thanks for joining me for another session of Food Therapy and I hope to see you soon ❤

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Summer Salad 

Summer Salad 

There are two things I love when creating, bright flavors and beautiful colors and this simple salad has both in a big way. While we only have two seasons in the Caribbean dry and wet it's safe to say we summer all year long which makes this salad an any day Salad which is great news lol. Throw this together whenever you're feeling for clean and tangy flavors and top with your favorite seed or nut to pack an even healthier punch because let's face it eating healthy can be loads of fun too. Here's my recipe and I hope you enjoy. Ingredients 1 small head of lettuce (torn)

1 large orange (peeled, halved, pitted and sliced)

1 medium sweet pepper (sliced)

1 small green onion (sliced)

1 small white onion (sliced)

1 tsp chia seeds Vinaigrette 1/4 cup olive oil

2 tbsp white vinegar

2 tbsp white sugar

1 clove grated garlic

1/2 tsp salt

2 tbsps minced fresh parsley

1/4 black pepper

Method

●Add Salad ingredients to a bowl and toss

●Add ingredients for vinaigrette to a small jar with a lid and shake vigorously for a min or so.

●Add vinaigrette to salad and toss then top with chia seeds and serve.

●Store the remaining vinaigrette in the refrigerator.

Serve with desired main course and enjoy.

Thanks for joining me for another session of Food Therapy. Hope to see you guys soon ♥️

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BRAN PITA BREAD

BRAN PITA BREAD

Flat-breads are such a wonderful food: great pockets of dough that are so very versatile you can enjoy them with almost any fillings. In Trinidad and Tobago we have several types flat-breads that we enjoy on a regular basis such as Sada Roti, Dhalpurhie, Dhosti Roti etc. Pita is one of least used flat-breads locally, but that is mainly due to its Middle Eastern origins. I decided to try my hand at making these and I was not disappointed at all....Here's my recipe...enjoy. INGREDIENTS 2 cups All Purpose Flour 1/2 Bran 3 tbsp Instant Yeast 1 tbsp Vegetable Oil or Olive Oil 1 tsp Salt 1 1/2 cup lukewarm Water 1 tbsp Vege or Olive Oil for forming dough Flour for dusting METHOD ●In a large mixing bowl add flour, bran, yeast and salt and mix with hands or spoon until incorporated well. ●Add oil to lukewarm water and stir(ensure water isn't too hot it needs to be lukewarm.) Gradually add water to flour bringing flour together the texture should be soft but not overly sticky. Using hands knead dough for approximately 5 mins. ●Oil dough as well as hands with tbsp of oil and form a ball. Dust base of mixing bowl with flour and place dough in cover with a towel and set aside for approximately 45 mins until dough has doubled in size. ●Place tawah or wide skillet on medium heat and preheat. Punch down dough and remove from bowl cut into 6 pieces and roll into balls and cover for 5 mins. Using rolling pin roll into circles of approximately 3mm thick and place on tawah/skillet. ●Bubbles will begin to rise on dough flip when spots on the base of the bread becomes golden and cook the other side the same. ●Place cooked flat-bread in towel and cover, repeat with other balls of dough. When finished serve immediately with desired fillings and enjoy. Bran Pita Bread pictured here with Coconut Curried Shark and Kale & Sweet Pepper Salad Thank you for joining another session of Food Therapy, i hope to see you soon ❤

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ALL FOODIES WELCOME

ALL FOODIES WELCOME

For years I have tapped into the therapy that is food, not just the beauty of nourishment but the soothing effect of creating something stunning to the great satisfaction of myself and others. With my artist tools in hand and the beautiful Caribbean table of flavors, spices, seasonings and a wide array of mouth watering recipes at my disposal I have sought out to create and recreate GOOD MOOD FOOD. I have always had such a love for cooking, in fact I remember quite often while throwing together something simple to eat as a child I would narrate as if hosting a cooking show. Now years later my love for food has blossomed into something I simply must do to unwind or to show love. To create as all creatives would tell you is a need that must be fulfilled when said calling hits, thankfully this need has brought me to this point. In an effort to not box myself in I have chosen not to slap a definite label on my type of cooking even though often times I have thought it to be "Caribbean Eclectic" different right? Well as it turns out I love taking my fond memories of things like delicious, hot and soft fried bakes {floats} that my sweet hand mother used to make just like her sweet hand mother used to make and putting some good old food therapy flips and twists to it. Thankfully this daring habit hasn't failed me yet and as I continue along this beautiful journey of food. I continue to be inspired, educated, challenged and intrigued by all that is food and it's many benefits. Now that I have somewhat found my footing as a food creative I oftentimes get asked for recipes and food tips hence the creation of this blog. I would gladly share some of my recipes, thoughts and my brand of Food Therapy with those who would seek to join me on this journey. Welcome to Teri's Food Therapy guys and yes ALL FOODIES ARE WELCOME!

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