Tag Archives: Healthy

Post Holiday Healthy Snacks

There has been a surge of various brands of Banana, Cassava and Plantain Chips on the supermarket shelves lately. After the Soldanza brand (originally manufactured in the Dominican Republic) took off, Brand Jamaica followed suit. That’s a good thing! Soldanza Plantain Chips were actually not that healthy anyway, considering its 10% Saturated Fat content.

Note that as much as we love Banana Chips or Cassava Chips, they have too much Saturated Fat and sodium. Jamaicans are already prone to high blood pressure.

If you are looking for a similar taste with larger sized chips, locally made St. Mary’s Plantain Chips (slightly salted) and National Chachita’s Plantain Chips (lightly salted) are the brands for you! Healthy and tasty. A win-win with enough chips in the bag.

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Both brands have 0g Trans Fats, 0mg Cholesterol and an impressively low percentage of Saturated Fat, 6%. They are not equal to or less than the ideal 5% Saturated Fat, but they are close enough. They are also slightly/lightly salted so the sodium content is low enough and not off the charts like others on the market. Another important factor is fiber. Do they keep you fuller for longer? They aren’t whole grain or whole wheat, but have a small amount of fibre that can do the job of sustaining your energy and curbing hunger between meals.

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If you decide to have Plantain chips as a side to your meal instead of a snack, that is a good idea as well. For instance, to replace Rice and Peas alongside Jerked Chicken. You will end up consuming fewer calories and it’s a difference from the monotony, especially if you spice up the taste with a little guacamole or chimichurri sauce.

One should eat 5/6 meals per day depending on how long you are awake for and that includes 2 snacks. A typical 5-meal day should have the order of Breakfast, Snack, Lunch, Snack, Dinner.

So keep it Jamaican and incorporate these healthy snacks in your diet today!

By: Gabrielle Burgess (Certified Personal Trainer & Sports Nutritionist)

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Awesome Recipe for a Meatless Monday!

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Oven Roasted Plantains stuffed with Black Beans, Pepper Jack Cheese and Cilantro Sauce

This is a smart, tasty and spicy idea for a Meatless Monday! Awesome way to switch things up for the Vegetarian diet. Note that the Black Beans provide additional fiber.

To go completely healthy, you can substitute the Pepper Jack Cheese with Borden’s Fat-Free Pepper Jack Cheese that can be found at Wal-Mart or with another spicy, flavourful Fat-Free Cheese of your choice based on availability.

Check out The Kitchenista’s blog for the full Recipe!

Kitchenista Diaries

Location: Maryland, Washington DC

Email: Angela@kitchenistadiaries.com

Website: kitchenistadiaries.com/

Instagram: @thekitchenista

By: Gabrielle Burgess (Certified Personal Trainer & Sports Nutritionist)

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Healthy Breakfast Frittata Recipe from Suga!

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Breakfast Frittata by Suga aka Gabrielle Burgess

Ingredients

4 eggs
1/4 cup almond milk/skimmed milk
1/4 tsp. salt
1 medium tomato (chopped)
1 tsp. escallion (chopped)
1/4 tsp. oregano
black pepper
3/4 cup cooked callaloo ***(Rich in Iron, Calcium and Vitamin B12)
1/2 cup Kraft fat-free shredded mozzarella cheese

N.B. The more eggs you add, the thicker the Frittata

Instructions

● Preheat the oven to 400°F.
● Spray skillet with cooking spray and set aside.
● In a bowl, whisk the eggs, salt, a dash of black pepper, 1/4 tsp. oregano and almond milk/skimmed milk.
● Add chopped escallion, tomato, cooked callaloo and half of the cheese. Stir, then whisk to combine mixture.
● Pour mixture into prepared skillet and sprinkle the other half of the cheese on top.
● Bake for 15-20 mins, then remove from oven and allow to cool for 5 mins.
● Slice then serve!

Enjoy!

By: Gabrielle Burgess (Certified Personal Trainer and Sports Nutritionist)

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Lunch from Veggie Campus Jamaica

Veggie Campus has been a favourite of a Suga Bear for a while now and I finally decided to try them. Veggie Campus prepares and delivers Caribbean, Vegan food at an affordable cost in Kingston. Gluten Free and Soy Free options are available too.

Last Wednesday, I ordered the Ackee Wrap, Steamed Callaloo and Ripe Plantains for $500JMD for Lunch.

Making my order via whatsapp was quick and effective. However, I asked for 12pm delivery and they were half an hour late. I had called at 12:15pm and was told they were 5 minutes away. 5 minutes turned into 15 minutes, but I am happy they at least answered the phone unlike other places that you would not get at that time.

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Veggie Campus Ja’s Ackee Wrap, Steamed Callaloo and Plantain – $500JMD

The food was a bit on the plain side, lacking spice, but they definitely facilitated clean eating and the food was not oily. I still felt a little peckish afterwards, but I know for more fibre I should have ordered the Curried Chick Pea Wrap with Steamed Callaloo and Ripe Plantain for $650JMD. I did not feel for Curry that day though.

Entree options that may offer more satisfaction are their Curried Veggie Chunks ($500JMD) that includes side options such as sweet potato mash, steamed callaloo or basmati pumpkin rice and their Fettuccine Alfredo with summer squash.

Natural Juices with no sugar added such as Carrot and Pineapple cost $200JMD.

I will probably try Veggie Campus another day to try one of their Entree options, but when I have a later lunch time to order ahead of time of course.

Veggie Campus Jamaica
Call, Txt, Whatsapp: 876-321-5298
Delivery: Mon-Fri from 12pm-5pm for $200JMD
Email: veggiecampusja@gmail.com
Instagram/Facebook: Veggie Campus Ja

By: Gabrielle Burgess

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Delightful and Healthy Salad from 100!

 

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Guava Chicken Quinoa Salad

Healthy Protein, Carbs, Veggies and a little bit of Fruit all in one dish!

100

Location: 100 Hope Road. Kingston 6
Ph: 876.665-3BET (3238)
Instagram: 100hoperoad
Facebook: 100 Hope Road

By: Gabrielle Burgess

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More Healthy Bites from Olive Cove Cafe!

Have you tried the Grilled Fish Wrap from Olive Cove Cafe?

Some time ago, it was being served with a Coconut cream sauce. The Chef is versatile and will make it healthier for you once possible. He substituted the creamy sauce with a tasty lemon sauce for me.

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Give their filling Grilled Fish Wrap a try or see what other creative, healthy dishes they have on their menu.

Olive Cove Cafe

Location: 94M Old Hope Road. Kingston 6. (Across from Toyota Ja and FLA)

Ph: 876-995-9903; 876-390-9833

Instagram Page: @the_olivecove

Opening Hours: 7:30am-5:30pm

Deliveries: 10am-1pm

By: Gabrielle Burgess

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Roast Chicken Breasts with Spiced Cauliflower & Green Romesco!

Sunbasket.com embraces the farm-to-table concept and delivers 30-minute recipes and ingredients including premade sauces and spice blends to your doorstep in 100% recyclable boxes.

They are based in the USA and use 100% Organic and Non-GMO produce harvested at the peak of freshness. They use Antibiotic and Hormone-free meat as well.

Recipes are Nutritionist approved and include a variety to suit your type of diet, such as, Paleo, Gluten-free and Vegetarian options.

Here is the ‘Suga Modified’ version of sunbasket.com’s recipe for Roast Chicken Breasts with Spiced Cauliflower and Green Romesco:

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Photo: sunbasket.com

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Suga’s Tip: If you have any left over Romesco, serve it on your morning whole wheat/grain toast with a boiled egg.

Instructions:

1. Prep the Cauliflower

Heat oven to 425°F.

Cut the Cauliflower into 1-inch florets, discarding any leaves or thick stalks.

Combine the Cauliflower, paprika and 2 tsp. Olive oil. Season with salt and pepper, then toss.

2. Roast the Chicken and Cauliflower

*Ensure you spread the Cauliflower in an even layer beside the Chicken on the sheet pan

Roast until the Chicken is cooked through, then transfer to a plate and rest.

Continue roasting the Cauliflower until browned and tender, perhaps for an additional 6-8 minutes.

Return Cauliflower to bowl where it was tossed to cool slightly.

3. Cut and Cook Scallions

Cut and cook Scallions into 1-inch lengths and cook until charred for 3-4 minutes, then transfer to a plate.

4. Finish Cauliflower

Add Scallion, Parsley and Olives to the roasted Cauliflower and stir to combine.

Add a bit more salt and pepper.

5. Serve

Add the green Romesco and top with the Chicken, then serve Cauliflower and remaining Romesco on the side.

ENJOY!

Check out sunbasket.com for other healthy and fun recipes for Breakfast, Lunch and Dinner and see if they can deliver fresh ingredients to you!

Recipe Sourced from:

http://www.sunbasket.com

Healthy Cooking Made Easy

Ph: 855-204-7597

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