Sweet Plantains with Rum Infused Whipped Cream

This is an easy, island-inspired dessert.  The starchiness of the plantains mixed with brown sugar and rum make this a perfect conclusion to any summer meal.  My favorite pairing to this is to use this as the grand finale to my Island Time Sunday BBQ Dinner.
Ingredients - 2 servings:

1 1/2 cups of heavy cream or whipping cream

2 tbsp. truvia (or preferred sugar or sugar substitute)

1/2 cup dark rum

1 ripe plantains

2 tbsp. coconut oil

1/2 tsp. vanilla extract

2 1/2 tbsp. unsalted butter

2 tsp cinnamon

3 tbsp brown sugar

1. To peel the plantain, cut off both ends and discard.  Make a "starter" slit into the skin (make a few if needed), and peel similarly to a banana.
2. Cut plantain in desired sized pieces.
3. Heat the coconut oil in a large pan over low-medium heat.
4. Fry plantains in a single layer, until golden then turn over with a spatula.
   
5. Sprinkle plantain pieces with 1/2 tsp. of cinnamon and 1/2 tbsp of brown sugar.
6. Reduce the heat to low; stir in 1/2 tbsp of butter to with the plantain pieces to finish of the blending of flavors over the heat.
7. Remove from heat, lay on a paper towel.  
8. While plantains cool, in the same pan add remaining butter and brown sugar over a low heat until sugar dissolves* stirring frequently.
9. Add in 4 tbsp. dark rum and vanilla extract and simmer until flavors are well mixed.
10. In a mixing bowl, whip the cream until soft peaks begin to form.
11. Add in 1 tbsp. of truvia, and whip until stiff peaks form.
12. Gently fold in remaining rum.
13. Drizzle rum sauce over plantains, and dollop rum whipped cream over the plantains, sprinkle with cinnamon (optional)
14. Serve immediately...Enjoy!!

*Tip: If your brown sugar has hardened, soak it in rum to dissolve before adding into the sauce.

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Yellin' for Melon Salad

Part of my unique Summer Salads Series, this melon salad is a fun twist of flavors to our most favorite summer melons.  The sweetness of melons topped with the kick of red onions and balsamic vinegar make a wonderful combination of flavors.  This salad is great by itself for a lunch or snack, or perfect as a side dish to my Island Time Sunday BBQ Dinner.  

Ingredients:

Watermelon

Honeydew Melon

Cantaloupe

Optional toppings:

1 tbsp. red onion, diced small

2 tsp. balsamic vinegar

1  tbsp. feta cheese, crumbles

1. Cut melons into 1 1/2" cubes of the same size, 12 pieces of each melon.
   
2. On serving plates, arrange cubes alternating, three in a row, and three in a column (see picture).
3. Make second layer, alternating melons again.
4. Sprinkle with a tbsp. of red onion and feta cheese as desired.
5. Drizzle with balsamic vinegar...Enjoy!

Check out my other Summer Salads Series dishes:

Tropical Fruit Salad

Broccoli Cheese Salad

Salmon, Avocado & Tomato "Salad"

Durango Salad

Spinach & Strawberries Salad 

Caribbean Cornbread

This is a fun and unique twist of flavor for cornbread to the traditional cornbread at the dinner table.  This is a fantastic blend of peppery tastes with the sweetness of the corn.  I love to use this recipe as an appetizer/ side dish to my Island Time Sunday BBQ Dinner, but this can go well with any BBQ and southern-style dish.

Ingredients - 8 servings (mini loaf-size):

1 box Jiffy corn muffin mix

1 egg

1 small can of chopped green chilies

1/2 cup red pepper, minced

7-8 oz. can creamed corn

1 tbsp. cold butter

1/2 pinch of sugar
Olive oil cooking spray

1. Preheat oven 375 degrees.
2. Mix corn muffin mix, egg, green chilies, red pepper creamed corn and sugar in a mixing bowl.
3. Prepare baking pan (I use an 8-mini loaf pan personally, but a muffin pan or shallow baking dish will work) with spray cooking oil.
4. Cut cold butter into small pieces and slowly mix into batter.
5. Fill baking dish 2/3 full if using an individual serving size pan or pour batter into baking dish completely.
6. Bake for approximately 18-22 minutes or until the top(s) are a golden brown and sticking a toothpick through the center of the bread comes clean.

Island Time Sunday BBQ Dinner

No summer is complete without barbecues, family and friends.  In my family, one tradition we treasure is our annual Island BBQ!  Filled with exotic flavors and traditional island fare, this delicious menu of tropical dishes will make you feel like you're somewhere on the shores of the Caribbean Islands.

On the Menu

1st Course Starters: Yellin' for Melon Salad & Caribbean Cornbread 

2nd Course Appetizer: Jamaican Jerk Chicken Strips

3rd Course Main Dish: Barbecued Pork with Grilled Pineapple & Rum Glaze

4th Course Side Dishes: Coconut Rice & Island-Style Black Eyed Peas

5th Course Recommended Dessert: Sweet Plantains with Rum Infused Whipped Cream

Recommended Beverage: Pina Colada Martini

Starters: Yellin' for Melon Salad & Caribbean Cornbread 

Check out this delicious recipe for my Caribbean Cornbread blending both peppery and sweet flavors. And although for this particular BBQ I used a regular chunk fruit salad but if you're looking for something more sophisticated, click here for my Yellin' for Melon Salad. Both are perfect starters to this Island BBQ dish.

Appetizer: Jamaican Jerk Chicken Strips (Night Before Prep)

Ingredients:

3-4 pounds chicken thighs (bone in, skin on is preferred but can use boneless, skinless)

1 large yellow onion rough chopped

1 large garlic head, clean to the cloves

2-3 chili peppers, stemmed (Habanero or Scotch Bonnet)

4 tablespoons soy sauce

2 tablespoons oil (olive oil)

1 whole lime, juiced

3 tablespoons honey

2 tablespoons allspice

2 inch piece of peeled fresh ginger

3 teaspoons ground cinnamon

3 teaspoons ground nutmeg

1 teaspoon ground cloves

1 teaspoon black pepper

1 teaspoon red pepper flakes

4 teaspoons salt

1/2 cup of dark rum

1. Place all ingredients except chicken in food processor and process until almost smooth.  
2. Place chicken into seal-able plastic bag, pour in processed ingredients and marinate for at least four hours up to 24 hours in the refrigerator.  
3. For best results, cook on a charcoal grill.  (Can also be cooked on gas grill or oven)
4. Serve as whole pieces or cut into appetizer strips or bites.

Main Dish:  Barbecued Pork with Grilled Pineapples & Rum Sauce (Night Before Prep)

Ingredients:

1 pork tenderloin roast

2 cups pineapple juice

1 cup dark rum

2 tablespoons soy sauce

1 pineapple, peeled, cored and sliced into rings 

1. Poke holes in the pork roast with a fork, place in seal-able plastic bag. 
2. Add pineapple juice, half of the rum and soy sauce.  
3. Mix and marinate for at least four hours and up to twenty four hours in the refrigerator.  
4. Cook on grill or in the oven until the internal temperature is 170 degrees. Reserve remaining marinade.
5. While pork is cooking, pour marinade into sauce pan and bring to a boil.
6. Simmer until reduced by half and add the rest of the rum.  
7. Continue to reduce until reduced by half again.  
8. When roast is done place the roast in serving dish and pour sauce evenly over the pork roast.
9. Place pineapple rings on grill, and cook for a few minutes on each side (until there are grill marks).
10. Place grilled pineapples along the top of the pork and serve.

Side Dishes: Coconut Rice & Island-Style Black Eyed Peas

Coconut Rice Ingredients:

1 cup long grain rice (you may use a Jasmine rice if you like)

2 tablespoons light olive oil or butter

1 medium onion, minced

1 clove garlic, minced

1 can coconut milk (light if you prefer)

1 cup water

1 teaspoon ground allspice

1 jalapeno pepper finely chopped

Salt and pepper to taste (may use red pepper flakes if you like it spicier)

1/3 raisins

1. Add butter or oil in a small saucepan over medium heat. 
2. Stir in onion and garlic, cook until soft and onions are translucent. 
3. Stir in rice, coconut milk and water. 
4. Add allspice, salt and pepper and bring to a boil.
5. Reduce heat to medium-low, cover and simmer until the liquid is almost completely evaporated. 
6. Add the raisins.  
7. Continue to cook until rice is tender and the liquid is completely evaporated.

Island-Style Black Eyed Peas (Hoppin' John) Ingredients:

1 tablespoon olive oil
1/2 lb.  bacon, chopped
1 onion, chopped
1/2 cup celery, chopped
1/4 cup jalapeño pepper, chopped
1 tablespoon chopped garlic
3 cups of cooked black-eyed peas (if canned, rinse)
1/2 cup chicken stock

Salt, black pepper, and cayenne to taste
3 tablespoons finely chopped green onion
1 1/2 cups steamed white rice 

1. Saute bacon pieces in a skillet until almost crisp over medium heat.
2. Drain excess fat.
3. Add the onion, celery, jalapeno and garlic and cook for about 4-6 minutes. 
4. Add the black-eyed peas, stock, bay leaves, thyme, and seasonings. Bring to a boil.
5. Reduce the heat and simmer until the liquid evaporates.
6. Can be served by itself or over rice.

Piña Colada-Tini

"If You Like Piña Coladas..., and Getting Caught in the Rain..." Then you will love this Piña Colada-Tini!  One of the reasons I don't indulge in piña coladas is the calorie factor that accompanies the traditional rum and coconut creme version.  But my version turns this classic vacation cocktail into a skinnier version without losing any of the tropical flavors.

Ingredients

2 oz. pineapple-flavored vodka

1/2 oz. lite coconut milk

Agave nectar to taste (approximately 1/4 - 1/8 tsp., depending on how sweet you prefer your martinis*)

Shredded coconut & additional agave nectar for the rim (optional)

Ice

1. Prepare your martini glass by running a strip of agave nectar around the rim.
2. Add shredded coconut to a flat plate, and roll the martini glass rim in the coconut in the same place you put your agave nectar.
3. Combine vodka, coconut milk, desired amount agave nectar and ice in a martini shaker and shake vigorously.
4. Strain and pour into prepared glass...Enjoy!

Please drink responsibly..!

*Tips: I've made this with and without Agave nectar added in, and it's delicious both ways. Again, it just depends on your personal preference for sweetness.

Meal Prep: Healthy Mexican-Inspired Dishes

One of the hardest things about maintaining a healthy diet is fighting the cravings for our favorite, and usually unhealthy, foods.  For me, it's cheeseburgers, cupcakes and MEXICAN FOOD!!!  I love deep fried chimichangas with a signature margarita, but alas, I try to keep any indulging limited to Cinco de Mayo dishes and date nights.   Therefore, when I start feeling those cravings, I came up with this meal prep plan to provide healthy alternatives for my favorite Mexican dishes.  The key is doubling up on protein (turkey, chicken, egg whites, no salt black beans) as much as possible and limiting cheese, even when using low-fat cheese.  

On The Menu

Mango Papaya Liquado (Smoothie) 

Breakfast Tostadas

Breakfast Burritos

Low-Carb Mini Taco Salads

Healthy Fish Tacos 

Mexican Style Brussels Sprouts & Quinoa

Low-Carb, GF Chicken Fajitas 

Spicy Black Beans & Mexican Corn

BREAKFAST & SNACK DISHES

Click here for my Mango Papaya Liquado (Smoothie)

Breakfast Tostadas - 3 servings

Ingredients:
3 corn tortillas
Spray cooking oil (*olive oil)
2.5 egg whites
1 whole egg

3 tbsp. salsa (heat preference)

Approximately 3 tbsp each of Spicy Black Beans & Mexican Corn

3 pinches of shredded low-fat Mexican blend or cheddar cheese

1/2 tsp. of red pepper flakes (optional)

2 tbsp of fresh, chopped tomatoes

1. Preheat oven to 350 degrees F.
2. Over medium heat, spray cooking oil in a small or medium sized pan.
3. Combine and scramble whole egg and egg whites.
4. Once cooked (no longer runny) add red pepper flakes if desired and remove from heat.
5. Place corn tortillas on a greased baking sheet.
6. Spread each tortilla with a tbsp. of salsa
7. Evenly spoon egg mixture onto each tortilla.
8.  Add black beans and Mexican corn to each tortilla in even amounts.
9. Sprinkle shredded cheese sparingly to the top of each tortilla
10. Bake in the oven for 5-8 minutes or until cheese has melted and tortillas crisp slightly around the edges.
11. Add fresh tomatoes to each tostada evenly...Enjoy!

Breakfast Burritos - 3 servings

Ingredients:

3 low-carb, wheat tortillas (medium to large in size)

Spray cooking oil (*olive oil)

1 cup *turkey breakfast sausage crumbles

2.5 egg whites
1 whole egg

3 tbsp. salsa (heat preference)

3 pinches of shredded low-fat Mexican blend or cheddar cheese

1/2 tsp. of red pepper flakes (optional)

1. Over medium heat, spray cooking oil in a small or medium sized pan.
2. Add in turkey sausage crumbles and allow to cook for a few minutes (stir often enough to let stick to pan and burn)
3. Combine and scramble whole egg and egg whites.
4. Once cooked (no longer runny) add red pepper flakes if desired and remove from heat.
5. Place corn tortillas on a plate or in meal prep containers.
6. Spread each tortilla with a tbsp. of salsa
7. Evenly spoon egg and sausage mixture onto each tortilla.
8.  Sprinkle shredded cheese sparingly to the top of each tortilla
9. Fold each "top and bottom" end of tortilla in, and roll sides to make burrito...Enjoy!

LUNCHES, DINNERS & SIDE DISHES

Low-Carb Mini-Taco Salads- 3 servings

Ingredients:

3 whole iceberg lettuce leaves (in a bowl shape)

1 pkg. ground turkey

1 packet of Taco seasoning (*optional & in lieu of following spices)

1 tsp. red pepper flakes

1 tsp. onion powder

1 tsp. chili powder

3 tbsp. salsa (desired heat)

1 cup fresh diced tomatoes

3  tbsp. shredded low-fat Mexican blend cheese

3 tbsp. fat-free sour cream

Tortilla chip strips (*optional)

1. In a pan, cook the ground turkey over medium-high heat for about 8-10 minutes, or until no longer pink and breaking it up.
2. Drain any excess liquid.
3. Reduce heat to low. (Add taco seasoning as per instructions if desired.)
4. Stir in red pepper flakes, onion powder and chili powder evenly into turkey meat.
5. Place iceberg lettuce leaves in meal prep dishes/ plate.
6. Spoon turkey meat evenly into three lettuce bowls.
7. Top turkey meat with tbsp. of salsa.
8. Sprinkle each salad with cheese.
9. Add fresh tomatoes evenly to each salad.
10. Top with a tbsp. of fat-free sour cream and a pinch of tortilla chip strips if desired. 

Healthy Fish Tacos - 3 servings

Ingredients:

2-3 filets of flounder

1 tsp red pepper flakes

1 tsp garlic powder

2-3 tbsp panko bread crumbs

Spray cooking oil 

3 small sized tortillas (I use flour for these but you can use corn or low-carb)

2 cups raw slaw

2 tbsp. Hot & Spicy mayonnaise

1/2 cup yogurt-based ranch dressing 

1. Preheat oven to 350 degrees F.
2. Lay flounder filets on greased/ tin foil laid baking sheet.
3. Season filets with red pepper flakes and garlic powder.
4. Bake filets for approximately 8-10 minutes, just before flaking up.
5. Meanwhile, mix raw slaw, mayonnaise and dressing in a large bowl until slaw is evenly coated.
6. Remove flounder from oven, and sprinkle panko crumbs over the top of each filet.
7. Spray each filet with coconut oil cooking spray.
8. Return to oven, and continue to bake until fish flakes. (Note: Depending on your oven, you may need to broil fish on low to get the panko crumbs to crust up, without drying out the fish.) 
9. Remove from oven, split, or cut into pieces.
10. Place tortillas in meal prep dishes
11. Spoon slaw mix into each tortilla evenly
12. Lay flounder pieces in each tortilla.

Low-Carb, GF Chicken Fajitas - 3 servings

Ingredients:

3 whole large lettuce leaves (iceberg, butterhead, winter density, etc.)

2 chicken breasts

1 tsp red pepper flakes

1 tsp garlic powder

1 tsp onion powder

1/4 cup coconut oil

1/2 onion, sliced long length-wise

1/4 green pepper, seed removed, sliced long, length-wise

1/4 red pepper, seed removed, sliced long, length-wise
3/4 cup Bella mushrooms

3 tbsp. shredded low-fat Mexican blend cheese (optional)

3 tbsp. fat-free sour cream (optional)

1. Prepare your grill.
2. Prepare chicken by removing any excess fat, rib meat, cartilage, veins.
3. Season chicken with red pepper flakes, garlic powder and onion powder.
4. Grill chicken breasts on each side for about 8-10 minutes or until inside of chicken is 165 degrees F.
5. In a pan over medium heat, add coconut oil and onions.  Cook for about 5 minutes or until onions start to soften.
6. Then add in red and green peppers and mushrooms and cover pan.
7. Cook for an additional 8-10 minutes or until onions are translucent and peppers are soft. Drain any excess dark liquid from mushrooms.
8. Slice up grilled chicken breasts into strips, pieces and add to onions and peppers.
9. Reduce heat to low and allow flavors to mix by stirring meat and veggies together.
10. Place lettuce leaves in meal prep dishes.
11. Spoon chicken and veggies into each lettuce "tortilla" 
12.  Sprinkle with cheese and top with fat-free sour cream if desired.

Mexican-style Brussels Sprouts & Quinoa 

Ingredients:

1 cup, or box of quinoa

2 cups water

1/3 cup marinated artichoke heats (minced)

1/4 cup red peppers, minced

1-2 cups of Brussels Sprouts (about 15-18 sprouts)

2 tbsp. coconut oil

1. Prepare quinoa as per box instructions, or add quinoa and water in a pot over medium-high heat.  Bring to a boil, then cover and reduce heat to low-medium and simmer until seeds begin to spiralize and open.
2. Add in artichoke hearts and peppers and allow to cook until liquid is reduced.
3. In a pan, over low-medium heat, add into coconut oil.
4. Prepare Brussels Sprouts heads (click here and go to the Tips section for how I prepare my sprouts)
5. Add sprouts into pan and cover, agitating / stirring sprouts every few minutes to cook all sides evenly.
6. Cook for about 8-10 minutes or until sprouts become a bright green.
7. Add in quinoa mixture to pan and sprouts and mix well to blend flavors and until sprouts begin to soften.

Mexican-style Corn

Ingredients:

1-2 cups of frozen corn

1-2 tbsp. of coconut oil

2 tbsp salsa (desired heat)

Pinches of low-fat queso cheese crumbles (optional)

1. In a pan, over medium heat, mix coconut oil and corn until corn is cooked/ defrosted.
2. Drain any excess liquid.
3. Mix in salsa and sprinkle with ques

Spicy Black Beans

Ingredients:

1 can 'no salt added' black beans

1/2 cup salsa (desired heat)

1. Super easy: Add beans to pot and heat up as per can instructions and add in salsa!

*Tips: a) I personally use Jimmy Dean's Breakfast Turkey Sausage crumbles b) While it's very convenient to use taco seasoning, it is very high in salt, so for healthy meals I tend to use my own seasonings to add flavor c) These salads can be GF also by omitting the tortilla chip strips.

Mango Papaya Liquado (Smoothie)

Although I usually make smoothies with yogurt, in Mexico they use only milk to make 'liquados' (smoothies).  Blending the rich flavors of South American fruits in season, gives this smoothie a special panache and compliments perfectly with my Meal Prep: Healthy Mexican-Inspired Dishes plan.

Ingredients:

2-3 oz. fresh mango

2-3 oz. fresh papaya

1 banana

1- 1 1/2 cups of fresh pineapple chunks

2 tbsp. Manuka honey

1 scoop vanilla protein powder (optional)

1.5 - 2 cups unsweetened almond milk

ice cubes

1. Blend all ingredients together with hand blender... Enjoy!