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Korean Beef Noodle Bowl (my version)

Noodle bowls are toooooo good. This one I particularly love because the flavors are a bit of everything: salty, sweet, tangy with a hint if spice and of course the beefy goodness. Did I mention it's oh so simple to make? What's also a great thing about this beef bowl, if you can find authentic Soba Noodles, it's a great gluten free substitute since it's made with just Buckwheat, so there's that. You guys know I like to get straight to the point so here's my recipe...enjoy . INGREDIENTS SAUCE 1/4 cup low sodium soy sauce 2 tbsp Rice Wine Vinegar 2 tbsp Brown sugar 1/2 tsp Chili Flakes 1 tsp Sriracha NOODLES 1lb Ground Beef 1 pk Soba Noodles 1 small Onion, diced 1 large Sweet Pepper diced 1 tbsp grated Ginger 2 cloves minced Garlic 1 tsp Sesame Oil 2 tablespoon Olive Oil 1 tsp Black Pepper 1 tsp Salt Toppings 1/4 cup chopped Pecans 1/4 cup finely chopped red and white cabbage 1 tsp Sesame Seeds METHOD ●To a small mixing bowl add soy sauce, rice wine vinegar, brown sugar, chili flakes and sriracha and mix well until the sugar has dissolved. ● To a boiling pot of water add Soba Noodles and cook as instructed until soft. ●To you wok or large frying pan add olive oil and sesame oil. ●Once oil is hot add ginger and garlic and saute few 30 secs the add onion and cook for approximately 2 mins. ●Add minced beef and cook for 5-8 min until all of the beef has browned then add sweet pepper and cook for another min. ●Add sauce and simmer 5-7 min before adding noodles and tossing well until fully incorporated and serve hot topped with Cabbage, Pecans and Sesame Seeds. I hope you enjoyed this Food Therapy session and I will see you soon ❤

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Spicy Lemon Chicken

Maybe it's because I'm from the Caribbean, but I really love spicy foods. This chicken recipe is spicy, but with a cool refreshing citrus flavor of lemons and herbs. There's a beautiful balance that is flavorful and unique. Here's my recipe, do enjoy. INGREDIENTS 5-6 medium Drumsticks 2 tbsp Smoked Paprika 1/4 tsp Cayenne Pepper 1/4 tsp Chili Flakes Minced Chili Pepper (according to the level of heat you desire) 1/4 tsp Black pepper 1 tbsp Thyme 1 tbsp grated Ginger 3 cloves crushed then minced Garlic 2 tbsp Olive oil 3 tbsp Lemon Juice METHOD ●Wash and clean drums thoroughly with vinegar and water or lemon and water. Drain and place in mixing bowl. ●Add all ingredients to drums except the oil and massage well into drums, set aside to marinate for 20 plus minutes. ●Heat a wide skillet on med-high heat, add oil and add drums once oil has heated up. ●Cook drums for 2-3 mins on each side until it has golden color on each side. ●Add 1/2 cup of liquid to bowl where chicken was previously marinated and then add liquid to skillet with drums. ●Place lid on skillet and allow to cook for 15 mins or until almost all of the liquid has been reduced. ●Turn of heat and serve with wedges of lemon and desired sides. Thanks for joining me for another session of Food Therapy. I hope to see you soon ❤

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Kale & Red Jasmine Rice

I can only describe this rice as clean, refreshing and delicious. Red Jasmine Rice is most definitely one of my favorite whole grains because not only is it healthy but the smell and flavor is so delicious to me. I cook it as often as possible and while it cooks differently to parboiled white rice in both time, taste and bite, it's worth the wait and effort. This recipe was meant to be a healthy Yun fest and it truly didn't disappoint. It paired up well with my Spicy Lemon Chicken (recipe already uploaded). You can check it out after checking out this lovely recipe. INGREDIENTS 1 1/2 cups Red Jasmine Rice 3 cups Water 1 bunch Kale chopped 1 small Carrot diced 2 cloves Garlic minced 2 tbsp Olive Oil Salt and pepper to taste METHOD ●Rinse rice thoroughly and then add to a medium saucepan with water. ●On med heat allow rice to gradually come to a boil and allow to cook for 50 mins add more water if necessary until rice has softened. (Rice will always cook with a bite) ●Drain and rinse rice and set aside. ●To large skillet or saucepan on low heat add olive oil, then add garlic after oil is hot. Saute for a few seconds then add carrots and Kale and allow to cook for 5-7 min until Kale has considerably shrunken in size. ●Add rice to skillet, turn off heat and season with salt and black pepper. ●Mix well and serve hot with desired protein. Thanks for joining me for another session of Food Therapy. Hope to see you soon❤

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Garlic & Herb Chicken

Chicken is a staple in my home and I'm certain it's the same in many other Caribbean households. So, finding new ways to prepare it is very important. If you're a regular when it comes to Food Therapy recipes, you guys know I love simple and easy. I like to think of it as my "week night busy mom fixes". Here's one of absolute faves when it comes to Chicken dinners: my Garlic and Herb Chicken Thighs (as seen pictured above) with my Creamy Mushroom Rice. It's my pleasure to share this recipe with you, so enjoy. INGREDIENTS 5 med-small Chicken Thighs 3 tbsp Butter 1 tbsp fresh chopped Parsley 1 tbsp fresh chopped Basil 1 sprig Rosemary (approx 1 tbsp) 4 cloves crushed and minced Garlic cloves 1/2 tsp Chicken Broth or Water 1/2 tsp Salt 1/2 tsp Black Pepper 1/4 tsp Red Pepper Flakes METHOD ●Wash and clean chicken, leave skin on. ●Place chicken in large clean bowl and add salt, black pepper, garlic, parsley, basil, rosemary and pepper flakes and massage well into chicken. ●Set aside to marinate for 15-30 mins. ●Prep large skillet on medium heat and add butter. ● Once butter is melted and sizzling add chicken thighs skin side down and allow to cook for 5-8 mins until skin has nice golden brown color. ●Flip thighs and add liquid to saucepan with thighs, bring to a simmer and then cover with lid allowing thighs to cook thoroughly. ●Cook for 15-20 mins until 90% of liquid has reduced, cost thighs with remaining liquid and remove from heat. ●Garnish with fresh herbs and serve hot. Thanks for joining me for another session of Food Therapy. See you soon ❤

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Stuffed Cheesy Pasta Shells

I've had this box of Pasta Shells sitting around for quite sometime waiting to be inspired. I kept telling myself I didn't want to make any ole stuffing for it. I wanted something simple but yummy. Then I was like "Aye! I'm making a batch of Vegan Cheese tonight, why don't I stuff some of those Shells." And I did, and they were delicious and I had a wonderful night simply because of some good pasta lol. You guys know I love sharing my recipes with you all and this one I made with vegan cheese but you can simply sub out the vegan for non vegan and enjoy this recipe all the same. Let's get into the yumminess and I do hope you enjoy. INGREDIENTS 15-20 med Shell Pasta Filling 1 lb minced Chicken 2 tbsp Green Seasoning 1/2 tsp Black Pepper 1/2 tsp Salt 4 tbsp Olive Oil 1 small-med Zucchini diced 1 cup Mushrooms sliced 1/2 cup Cheese shredded (you can use Vegan or Regular) 1/2 cup Pasta Water 1/2 cup Tomato Paste 1 med Onion diced 4 cloves Garlic crushed then minced 2 tbps chopped Basil Additional Salt to taste Cheese Sauce 2 tbsp Vegan Butter or reg Butter 2 tbsp All Purpose Flour 1 1/2 cup Plant Based Milk or reg Milk 1 1/2 cups Pasta Water 1/2 cup Nutritional Yeast (for the Dairy Free Version) 1 tbsp Dried Parsley Flakes 1 tsp Smoked Paprika 1/2 tsp Black Pepper Pinch Red Pepper Flakes Salt to taste ADDITIONALLY 1/2 cup Tomato Paste 1 tsp Dried Basil Parsley Flakes to top before baking METHOD ●Place large saucepan with enough water to boil Pasta on medium-high heat and bring to a boil. Generously salt water when it comes to a boil and add pasta, cook as per instructions. ●Reserve pasta water when pasta is finished cooking, drain and set aside. ●To large saucepan on medium-high heat add 2 tbsp oil. ●Add garlic and onions and saute for 15-20 secs until fragrant. Add zucchini, mushrooms and allow to cook for 5-7min the remove from saucepan. ●Place minced chicken in bowl and season with green seasoning, salt and black pepper. ●Add 2 tbps oil to the same saucepan and add minced chicken allowing to cook for 10 minutes then add you zucchini mushroom mixture back to pan and mix well. ●Add cheese and tomato paste and pasta water and mix well. Salt to taste and set aside. ●Preheat oven on broil setting at 375° ●In small saucepan on low heat melt butter, to melted butter add flour and mix well. ●Add milk to saucepan and whisk into flour mixture until fully incorporated. ●Add paprika, black pepper, parsley and chili flakes and mix well, then add your cheese and stir in until melted and sauce begins to thicken. ●Add nutritional yeast if making the dairy free version and then you gradually thin out your sauce with pasta water and remove from heat. ●Generously spread some of your tomato paste at tbe base of your baking dish and sprinkle with dried Basil. ●Stuff all of your pasta shells with filling place into dish and spread cheese sauce generously over stuffed shells, top with remaining tomato paste and using the back of a small spoon mix cheese sauce and tomato paste topping slightly. ●Top with dried parsley flakes and bake on broil setting in oven for 10 mins for dairy free option and 15 mins for regular cheese option or until it is lightly golden. ●Remove from oven and serve immediately. Thanks for joining me again guys and I hope to see you soon ❤

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Teri's Chocolate Cake

I love, love, love, love myself a good chocolate cake. Moist but still light, not too sweet but decadent to satisfy that after my main course sweet tooth. So, I decided to put some work into making a dairy free chocolate cake just the way I like it, and since it was already dairy free, why not just slide it across the line into Vegan-ville. After quite a few tries, I feel like this cake is just right, so here I am sharing the recipe with you guys. If you try it feel free to share some feedback 😊. INGREDIENTS 2 1/4 cups All purpose flour 2 cups Brown Sugar or any Vegan Sweetner 1 cup Plant Based Milk 1 cup Hot Water 1/2 cup Vegetable Oil 1/2 cup natural unsweetened Cocoa Powder 1/4 cup Instant Coffee 2 tbsp ground Chia Seeds 6 tbsps Water 1 1/2 tsp Baking Soda 2 tsp Baking Powder 1 tsp Salt 1 tsp Vanilla Extract 1/2 tsp Cinnamon 1/8 tsp Nutmeg CHOCOLATE FROSTING 1/2 cup Vegan Butter (Margarine) 4 cups Icing Sugar 2/3 Unsweetened Cocoa Powder 1/3 cup Plant Based Milk 1 tsp Vanilla extract 1/8 tsp Cinnamon Powder Pinch ground Nutmeg 1/2 tsp Salt Sprinkles, optional METHOD ●Preheat oven to 400°F and prepare a 9×13 inch cake pan with non-stick baking spray or grease and flour. ●Mix ground chia with 6 tablespoons water and set aside. ●To a large mixing bowl add the flour, sugar, cocoa, baking soda, baking powder and salt to a large mixer bowl and combine. ●To a smaller mixing bowl or large measuring cup add the milk, vegetable oil, vanilla extract and combine. ●Add the wet ingredients to the dry ingredients along with chia mixture and beat until well combined. ●Add the instant coffee to the hot water and stir well. ● Slowly add the hot coffee and water mixture to the batter and mix on low speed until well combined. Scrape down the sides of the bowl as needed to make sure everything is well combined. ●Pour the batter into the prepared cake pan and bake for 1 hour, or until a toothpick comes out with a few moist crumbs. ●Remove cake from oven and allow to cool. To make the frosting ●Melt vegan butter and combine the butter and cocoa powder in a large mixing bowl and mix until smooth. ● Add nutmeg, cinnamon, vanilla and salt and mix well. ● Add milk and stir until smooth. ●Gradually stir in powdered sugar and mix until smooth. You can also use a hand mixer to ensure frosting is mixed well and completely smooth. ●Once you cake is cool you can begin to frost it feel free to add sprinkles, fresh fruit or whatever toppings you like. Thanks for joining me for another session of Food Therapy. I hope you enjoyed and I hope to see you soon❤

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Panko Breaded Fish

Golden slices of well seasoned fish is, lets face it, a guilty pleasure. On a regular day, I'd just get some ketchup, mustard and pepper sauce and happily crunch away on this without a side dish. On other days however, I pair it with a beautiful side and enjoy it just as much because it can be quite the versatile main. My recipe as usual is quite simple so here it is and I hope you enjoy. INGREDIENTS Batter 1 cup Flour 2/3 cup Water 1 tsp Dried Thyme 1 tsp Papkira 1 tsp Jerk Powder (optional) 1/4 tsp Cayenne Pepper 1/4 tsp Black Pepper 1/4 tsp Salt Mix well and set aside. Panko Breading 1 1/4 cup Panko Breadcrumbs 1 tsp Papkira 1/2 tsp Salt Mix well and set aside Fish 4 Fish Fillets (I used white fish) 2-3 tbsp Green Seasoning 1/2 tsp Salt 1/2 tsp Black Pepper Oil for frying METHOD ●Season Fish with green seasoning, salt and black pepper. ●Place oil in skillet on high heat and allow to get heat up. ●Place seasoned fish slices in batter and coat well. ●Place in breadcrumbs and coat well. ●Place slices of fish in hot oil and cook each side for approximately 5-7 mins or until outer crust is golden. ●Place on paper towels to drain and serve hot . As per usual I'm happy we could have this session. Hope you enjoyed today's Food Therapy and I hope to see you soon.❤

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Creamy Polenta (Dairy Free)

Polenta a dish originated in Northern Italy where they would use coarse ground cornmeal to make what some refer to as Italian Grits. It's a hearty, hearty meal. Like many other foods, I've seen a lot of variations of polenta as oftentimes different cooks from different household have different ways of preparing the same meal. I never claim any of my dishes to be authentic because, one, I usually add some Teri to it and two, I would never wish to insult someone else's culture. All that being said, here is my version of polenta. Creamy, savory and very very delicious. INGREDIENTS 4 cups Water (you can also use chicken or vegetable broth) 1 cup Cornmeal 1/4 cup Cream Cheese (I used Vegan Cream Cheese) 3 tbsp Butter (I used Vegan Margarine) 1 med Onion finely chopped 3 cloves Garlic finely chopped 1 1/4 tsp Salt METHOD ●To a large saucepan on medium-high heat melt butter. ●Add onions to butter and sweat for 3-4 mins until very fragrant and translucent. ●Add garlic and saute for a further 2 mins stirring constantly so it doesn't burn. ●Add water and stir well. ●When liquid comes to low boil whisk in cornmeal. Ensure you pour it in gradually and whisk quickly while pouring in cornmeal to prevent clumping. ●Keep whisking as cornmeal thickens. ●Once water has reduced significantly add cream cheese and salt mix well until fully incorporated. ●Continue stirring cornmeal until it is somewhat of a thick paste but still creamy and remove from heat. Serve your polenta immediately because the more it cools is the more it will solidify. I served my Polenta with Panko Breaded Fish, Steamed Spinach and Grilled Tomatoes. However you choose to serve this I hope you enjoy

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Vegan Cheddar Cheese

The Vegan Cheddar pictured here is my herbed cheddar cheese the recipe below is regular cheddar with no added herbs. I always try to stress when posting my vegan recipes that I am not vegan. I do however have a dairy allergy that has led me to venture into making my own cheese etc. While there are many many vegan cheeses on the market, I still make my own for several reasons. I find the store bought cheeses are quite pricey and flavor wise I felt like I needed something that would be just right for me so I set out to create my own. This recipe is still a work in progress as I have not be able to get my cheese to firm up the way cheddar cheese normally firms up. However given that I'm not big on slicing cheese and eating it that way (I'm more of a melted cheese, cheese sauce type of gal) this is just right for me. Here's my recipe. INGREDIENTS 2 cups cubed Potatoes 1/2 cup Nutritional Yeast 1/4 cup Coconut Milk or any Plant based milk 1/4 Olive Oil or Vegetable Oil 4 tbsp Tapioca Starch 2 tbsp Apple Cider Vinegar 2 tbsp Potato Starch Water (reserve before draining potatoes) 2 tbsp Agar Agar Powder or Corn Starch 1 tbsp Garlic Powder 1 tbsp Onion Powder 1 tsp Salt METHOD ●Boil potatoes until soft, remove 2 tbsp of water and set aside. ●Drain water from potatoes and place in food processor. ●Add all the other ingredients and blend on high until mixture is smooth. ●Scoop mixture into medium sized saucepan and then set heat to med. ●Begin gradually stirring your mixture which will be thick but you're going to keep stirring until it becomes thicker for approximately 5 mins on medium low heat. ●Take mixture off heat and place immediately into greased bowl with lid because it will solidify once cooled. ●Allow to cool completely before placing in the fridge overnight to firm up further. Once cooled the cheese can be sliced or grated but the texture is not as firm as dairy Cheddar Cheese. I make my cheese like this to have it ready made for my cheese sauces. You can store for up to 2 weeks in the fridge or up to 3 months in the freezer. Thanks for joining me for another Food Therapy session today. See you soon❤

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Vegan Cream Cheese

When it comes to a dairy, nut and soy free cream cheese that are low in additives and full of creamy promise, this is my go to. It's a simple recipe and while it's texture isn't exactly like that of regular Cream Cheese, it gets many a job done. I love mixing this with my vegan cheddar for my cheese sauces or adding to other baked goods and purees for that oh so creamy flavor. Here's my recipe and I do hope you enjoy. INGREDIENTS 1 can Coconut Cream (400 ml) 2 tbsp Apple Cider Vinegar or Lemon Juice 5 tbsp Tapioca Starch 1 tbsp Vegan Butter or Margarine 1 tbsp Nutritional Yeast Pinch Salt METHOD ●Place a large saucepan on low heat. ●Immediately add coconut cream, tapioca starch, vinegar or lemon juice and salt, begin to stir or whisk mixture. ●Raise heat to medium still whisking mixture until begins to thicken up somewhat. ●Add nutritional yeast and butter still whisk mixture. ●Once mixture has thickened considerably and is now a smooth paste remove from heat and add to bowl with a lid. ●Allow to cool completely before placing in the fridge to firm up further. You can store in the fridge for up to 2 weeks and it can also be stored in the freezer for up to 3 months. I use this cream cheese recipe along with my vegan cheddar cheese recipe to make my cheese sauces it adds another beautiful depth of flavor that brings creamy and cheesiness that I really love. Hope you enjoyed this session of Food Therapy. See you soon ❤

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Vegan Mac n Cheese

If there was ever a recipe I toiled over that I've chosen to share, it will be this one. I've done so many variations of vegan Mac n Cheese trying to get the flavors and textures right, because I truly wasn't trying to give up this dish when I became aware of my dairy allergy. What I've settled on is something most definitely creamy, rich and comforting. So I'm sharing my recipe with you all using both my vegan cheddar and vegan cream cheese recipes. Both have been posted so you can check them out or you can use store bought. Either way guys, please enjoy this recipe 😉. INGREDIENTS 3 cups Elbow Pasta 1 1/2 Vegan Cheddar Cheese 1 cup Vegan Cream Cheese 1 cup Coconut Milk or Plant Based Milk 1 cup Pasta Water 2 tbsp Vegan Butter or Margarine 1 tbsp Parsley Flakes 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp Smoked Paprika 1 tsp Salt 1/4 tsp Cayenne Pepper 1/4 tsp Black Pepper Topping 1/2 cup Panko Breadcrumbs 1/2 tsp Papkira 1/4 tsp Parsley Flakes Pinch Salt METHOD ●Add pasta to a well salted boiling saucepan of water and cook according to instructions. ●Before you drain Pasta remove a cup of pasta water and set aside then drain. ●To large saucepan on medium heat add coconut milk, garlic powder, onion powder, smoked paprika, cayenne pepper, black pepper, parsley flakes and salt and stir well. ●Mix in vegan cream and cheddar cheese whisk into mixture until completely broken down. ●Mixture should now be considerably thickened, gradually whisk into it pasta water until mixture is smooth and creamy. ●Add vegan butter and stir into mixture until melted. ●Add cheese sauce to pasta and mix well. ●Add pasta to greased dish or dishes. Preheat oven on broil setting 350° ●Mix breadcrumbs with listed seasonings and add to the top of Mac and Cheese. ●Bake on broil setting for 10-12 mins until crust lightly golden. ●Remove from oven and serve hot. Thanks again for joining me for another Food Therapy session. I hope to see you soon ❤

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Creamy Roasted Sweet Pepper Sauce with Shrimp & Linguine

Pasta, pasta, pasta. It's really hard to mess up a simple pasta dish, especially with a good cream sauce. Roasted peppers with cream? Talk about flavors! If you look at the recipe, you would notice I refrained from using a lot of my usual spices because I really love to have the flavors shine through. The smokiness from roasting enhances the sweetness of the peppers, the savory flavors of the cheese and the beautiful aromatics just brings everything together. Usually I use penne pasta for this sauce and well either chicken, shrimp or fish goes great with it as well. You guys know the most important aspect though, please do enjoy. Here's the recipe. INGREDIENTS 1 lb Shrimp peeled & de-veined 1/2 tsp Salt 1/2 tsp Black Pepper 1 pk Linguine 2 large Sweet Peppers (Red & Yellow) 1 cup Coconut Cream (you can use dairy cream) 1 cup Vegan Cheddar Cheese (or a dairy cheese of your choice) 1 cup Vegan Cream Cheese (you can use regular Cream Cheese) 1 small bundle Fresh Parsley 3 cloves Garlic crushed 1 small Onion quartered 1 tsp Salt (or more Salt to taste) 1/4 tsp Black Pepper Pinch Chili Flakes METHOD ●Bring a large pot of water to a boil then salt the boiling water generously. Add pasta and cook as directions instruct until al dente. Strain and set aside. ●Ensure shrimp are washed and then placed into a mixing bowl, season with 1/2 tsp salt and 1/2 tsp black pepper set aside. ●Wash and dry your peppers before placing them on a open flame to roast. Turn the peppers regularly until at least 50% of the outer layer has blackened. ●Remove from heat, core and dice peppers. (You can remove the blackened skin by rubbing on tbe area gently with fingers but I use as is.) ●Place in a blender along with garlic, onions, parsley and cream and blend till smooth. ●To a large saucepan or skillet add olive oil and allow to heat up on medium high heat. ●Toss in shrimp cooking for 3 mins on each side, then remove from pan and set aside. ●Add puree to saucepan and bring to a low simmer. Add salt, black pepper and red pepper flakes. ●You then add cheddar cheese and cream cheese stirring sauce until both dissolve fully. ●At this time your sauce has thickened somewhat you add you shrimp back to the pan cooking for a further 2 mins before removing from the heat. ●Add you pasta to another large saucepan and add the sauce. Toss the pasta into the sauce well. Garnish with pepper flakes and more fresh parsley and serve hot. Thanks for joining me for another session of Food Therapy. See you soon ❤

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