SPICY HABANERO GEERA CHICKEN

This video is an insider as to how my delicious, mouthwatering geera chicken is prepared.

ALCOHOLIC BEVERAGES

                                    RUM PUNCH

When most people think about the Caribbean one of the things which comes to mind is sipping on a cold glass of rum punch, decorated with slices of fresh fruit while sitting taking in the rays on white sandy beach. This is a very simple drink that can be made with at home ingredients including lime or lemon juice, water, aromatic bitters, rum, syrup and nutmeg. 

                                        GINGER BEER

Traditional ginger beer is a naturally sweetened and carbonated, non alcoholic beverage. It is produced by the natural fermentation of prepared ginger spice, yeast and sugar. This home made ginger beer consist of water, ginger, sugar or cinnamon to taste and cloves. 

                                                                BENTLEY

This is made similar to the rum punch. The only difference is that club soda is added and rum is omitted. There are two other variations in which you can make this drink and they are limeade and lemonade.

LIMEADE: Omit club soda and bitters and increase water. Add a few drops of green food colouring to limeade if desired.

LEMONADE; Same as limeade substituting lemon juice for lime juice.

                                       SUGAR CANE WINE

The sugar cane is placed in a clean jar with sugar, water and yeast for nine to ten days in a cool dark place. You will strain and wait two weeks until you can bottle it. This will give the alcohol enough time to ferment.

                            PINEAPPLE RIPPLE DRINK

This process is lengthy just as the sugar cane wine. You will cut the pineapple into small pieces and place in a bowl with ginger and boiling water and preferably leave to cool overnight. After you can strain and sweeten with sugar. Consume with ice and more sugar if necessary.

                                                                       

                                                               

INDIAN SWEETS

                                         BARFI

Barfi is one of the most popular indian sweets by children due to the presence of rainbow sprinkles on the top. It is sinfully sweeta and contains a lot of milk. Some people even put nuts such as almonds in the barfi.

Nutrition Facts (Serving Size 46g): 150 Calories, with 66 from Fat

                                                          15.5g Sugars

                                                          7.3g Fat, with 2.2 being Saturated

                                                          4.4g Protein

Daily Percentage Value: 5% Vitamin A

                                        2% Vitamin C

                                        10% Calcium

                                         2% Iron

                                              PARSAD

Parsad is very popular and made mostly by Hindus. It is used during prayer ceremonies as an offering to God and then given to people. Almonds, cherries and raisins are added to the parsad to enhance its flavours and give an extra sweetness to it.

Nutrition Facts (Serving Size 158g): 430 Calories, with 166 from Fat

                                                            18.5g Fat, with 11.5 being Saturated

                                                            17.2g Sugars

                                                             7.1g Protein

Daily Percentage Value: 3% Vitamin A 

                                        3% Vitamin C

                                        15% Calcium

                                        10% Iron

                                            RASGULLA

This Indian delicacy by far is the sweetest. It is made with milk and sugar and it is further soaked in a home made simple sugar syrup. This is the perfect dish for all those people with sweet tooth.

Nutrition Facts (Serving Size 148g): 614 Calories, with 227 from Fat

                                                           25.2g Fat, with 3.4 being Saturated

                                                           75.7g Sugars

                                                           17.3g Protein

Daily Percentage Value: 18% Vitamin A

                                        48% Vitamin C

                                        7% Calcium

                                        6% Iron              

                                             SAWINE 

   

This dish is very popular in the Muslim community since it is prepared for Eid. You can vary the sweetness by the amount of condensed milk added. Cherries, raisins and sliced almonds are added to the sawine to enhance the flavour and balance the sweetness.
   
Nutrition Facts (Serving Size 237g): 425 Calories, with 144 from Fat
                                                           16.0g fat, with 808g Saturated
                                                           9.0g Sugars
                                                           15.8g Protein

Daily Percentage Value: 9% Vitamin A
                                       7% Vitamin C
                                       51% Calcium
                                       8% Iron
                

                                                KURMA

Kurma is used by bith Hindus and Muslims. It is simply made from flour and milk, It is fried and rolled in sugar.

Nutrition Facts (Serving Size 57g): 215 Calories, with 52 from Calories

                                                         5.8g Fats, with 1.1g Saturated

                                                         19.0g Sugars

                                                         2.7g Protein

Daily Percentage Value: 2% Vitamin A

                                        0% Vitamin C

                                        2% Calcium

                                        6% Iron

ROTI

                                   SADHA ROTI

Sadha roti is very popular in Trinidad. A lot of people enjoy having this for breakfast with a talkari of their choice. Sadha is not hard to make since it just consist of flour, water, salt, yeast and baking powder.

Nutrition Facts (Serving Size 110g):  230 Calories, with 6 from fat

                                                            0.6g Fat, with 0.1 being Saturated

                                                            1.1g Sugars

                                                            6.6g Protein

Daily Percentage Value: 0% Vitamin A

                                        0% Vitamin C

                                        18% Calcium

                                        18% Iron

                                         PARATHA ROTI

Paratha roti, is also known as "buss up shut". It has requires oil and butter where as in sadha neither is required. This roti is enjoyed by many with any curried meat such as chicken, duck or goat.

Nutrition Facts ( Serving Size 121g): 349 Calories, with 148 from Fat

                                                            16.5g Fat, with 2.5g being Saturated

                                                            1.0g Sugars

                                                            5.9g Protein

Daily Percentage Value:5% Vitamin A

                                       0% Vitamin C

                                       18% Calcium

                                       16% Iron 

                        ALOO PUREE (POTATO ROTI)

With aloo puree roti, you have a choice whether you want to eat the roti with or without a talkari. The aloo inside the roti is is prepared seperately before it is placed in the roti. This potato mixture requires onion, garlic, cumin (geera), hot pepper to taste and salt.

Nutrition Facts (Serving Size 169g): 302 Calories, with 42 from Fat

                                                            4.7g Fat, with 2.5 being Saturated
                                                            1.6g Sugars

                                                            7.8g Protein

Daily Percentage Value: 3% Vitamin A

                                       14% Vitamin C

                                       20% Calcium

                                       20% Iron

                                    CHAPATI

The chapati is lower in calories and provides more protein and fiber, both of which help keep you feeling full for longer. This roti can also be enjoyed with any talkari of your choice.

   Nutrition Facts: 71 calories
                           3 g of protein
                           0.4 g of fat
                           15 g of carbohydrates

CREOLE FOOD

                                    OIL DOWN

Oil down is very popular in Trinidad. It consist of breadfruit, callaloo, thyme, celery, chive, hot pepper for spice and coconut milk for creaminess. This is best served with stewed chicken.

Nutrition Facts (Serving Size 330g): 369 Calories, with 136 from fat

                                                            15.2g Fat, with 12.9 being Saturated

                                                            0.2 Sugars

                                                            15.3g Protein

Daily Percentage Value: 4% Vitamin A

                                        111% Vitamin C

                                        10% Calcium

                                        14% Iron

                                             PELAU

Pelau is a very popular meal that is made for small gatherings since it is a one pot meal. This requires chicken,green seasoning, worcestershire sauce, soy sauce, pimento and hot pepper. This meal can be accompanied with slices of avocados or a tomato and onion salad. 

Nutrition Facts (Serving Size 420g): 636 Calories, with 214 from Fat

                                                           23.8gFat, with14.6 from Fat

                                                           3.9g Sugars

                                                           44.4g Protein

Daily Percentage Value: 18% Vitamin A

                                        52% Vitamin C

                                        7% Calcium

                                        23% Iron

  

                 SALTFISH WITH GROUND PROVISION

Saltfish with ground provision is very healthy since it contains so much nutrients. The ground provision is simply prepared by boiling with the skin and peeled when finished. One bit of advice I would suggest is to boil the saltfish first to remove any extra salt.

Nutrition Fact (Serving Size 257g):493 Calories, with 222 being Fat

                                                         24.6g Fat, with 3.6 being Saturated

                                                         1.3g Sugars

                                                         27.0g Protein

Daily Percentage  Value: 16% Vitamin A

                                         53% Vitamin C

                                         14% Calcium

                                          10% Iron

                                            CREOLE FISH

In this dish the fish is actually cooked twice. Firstly it is seasoned, coated with breadcrumbs and fried. After it is cooled it is sauteed with onions, mushroom, tomato and hot pepper. Yogurt is added to thicken the consistency of the sauce and you can also add one tablespoon of rum, sherry or white wine.

Nutrition Facts (Serving Size 241g): 218 Calories, with 59 being Fat

                                                           6.6g fat, with 1.5 being Saturated

                                                           3.7g Sugars

                                                          26.2g Potein

Daily Percentage Value: 14% Vitamin A

                                        22% Vitamin C

                                        11% Calcium

                                         7% Iron  

                                                            

                 STEW CHICKEN AND DUMPLING

Stew chicken and dumplings is one of my favourite Sunday lunch meal. It simply requires seasoned chicken and home made flour dumplings. The dumplings are very easy to prepare and well the stew chicken is the main part of this dish.

Nutrition Facts (Serving Size 308g): 431 Calories, with 140 from fat

                                                           15.6g Fat, with 4.6 being Saturated

                                                           9.6g Sugars

                                                           36.9g Proteins

Daily Percentage Value: 1% Vitamin A

                                        5% Vitamin C

                                        9% Calcium

                                        26% Iron   

CHICKEN

                       OVEN BARBECUED CHICKEN

The cooking process of this chicken is rather long since you have to check the chicken, flip it and also remove the foil. Home mad sweet potato fries would best accompany this barbecued chicken and its savoury barbecue sauce.

Nutrition Facts (Serving Size 204g): 405 Calories, with 251 from Fat

                                                           27.9g Fat, with 7.7 being Saturated

                                                           3.7g Sugars

                                                           32.2g Protein

Daily Percentage Value: 10% Vitamin A

                                        9% Vitamin C

                                        3% Calcium

                                        10% Iron

                              STUFFED CHICKEN BREAST

This meal is like a spinach and feta sandwhich in which the chicken breast is the bread. This stuffed chicken breast is full of nutrients from the chicken and spinach. Stuffed chicken breast is best accompanied with a pasta of your choice.

Nutrition Facts( Serving Size 154g):  273 Calories, with 111 being fat

                                                            12.4g Fat, with 3.7g being Saturated

                                                            1.3g Sugars

                                                             26.7g Proteins

Daily Percentage Value:3% Vitamin A

                                       3% Vitamin C

                                       11% Iron 

                                        7% Calcium

  

                     CHICKEN IN TOMATO SAUCE

This is a very simple dish to prepare since it requires a well seasoned, grill chicken breast and home made tomato sauce. Basil and garlic gives this tomato sauce such a pleasant aroma and flavour. This chicken in tomato sauce goes well with angel hair pasta and can be garnished with rosemary.

Nutrition Facts (Serving Size 229g):155 Calories, with 16 from Fat

                                                          1.8g Fat, with 0.4 being Saturated

                                                          2.4g Sugars

                                                          28.0g Protein

Percentage Daily Value: 8% Vitamin A

                                        21% Vitamin C

                                        4% Calcium

                                        13% Iron  

                        CHICKEN WITH EGGPLANT 

This is a rather spicy dish with a lot of vegetables so you are guranteed that you will be getting your nutrients. This dish is best served with white rice or can be eaten in a sadwhich.

Nutrition Facts (Serving Size 426g): 396 Calories, with 215 from Fat

                                                            23.9g Fat, with 6.7 being Saturated

                                                            6.6g Sugars

                                                            31.8g Protein

Daily Percentage Value: 19% Vitamin A

                                        40% Vitamin C

                                        11% Calcium

                                        15% Iron  

                    CHICKEN IN MUSHROOM SAUCE

This dish is very comforting and is best suited for a rainy day. It can be served with a corn on the con and garlic herb mashed potato.

Nutrition Facts (Serving Size 295g): 458 Calories, with 268 from Fats

                                                            29.7g Fat, with 9.2g being Saturated

                                                            2.5g Sugars

                                                            36.8g Proteins

Percentage Daily Value: 7% Vitamin A

                                        8% Vitamin C

                                        16% Calcium

                                         11% Iron

                                                           

FISH

                              TRINIDAD FISH BROTH

Fish broth is a delicately flavoured, traditional soup made with fish, root vegetables, garlic, herbs, 

and dumplings. This dish is very light and can be enjoyed all year round. This is served in large bowls with extra lime juice and slices of hot pepper.

Nutrition Facts (Serving Size 317g): 352 Calories, with 44 from Fat

                                                            4.9g Fat, with 1.8 being Saturated

                                                            4.8g Sugars

                                                             37.5g Protein

Daily Percentage Value: 226% Vitamin A

                                        38% Vitamin C

                                        10% Calcium

                                         22% Iron

                                     FRIED SHARK

Marinate the shark meat with green seasoning and hot pepper in the refrigerator for about thirty minutes. The shark is fried in medium hot oil for approximately two to three minutes. If shark is over cooked it will be tough to chew. This shark meat is enjoyed by all in a bake and shark sandwhich.

Nutrition Facts (Serving Size 175g): 403 Calories, with 193 from fat

                                                           21.5g Fat, with 3.4 being Saturated

                                                           0.6g Sugars

                                                           27.1g Protein

Daily Percentage Value: 9% Vitamin A

                                       11% Vitamin C

                                        9% Calcium

                                        28% Iron

                                   SALMON LOAF

Salmon loaf can be served with a salad and tartar sauce. Hot pepper is optional depending on your choice of spice.

Nutrition Facts ( Serving Size 137g): 187 Calories, with 83 from Fat

                                                             9.2g Fat, with 3.8 being Saturated

                                                             2.8g Sugars

                                                             15.1g Protein

Percentage Daily Value: 12% Vitamin A

                                        17% Vitamin C

                                        15% Calcium

                                        20% Iron

             

                                  FISH CROQUETTES

Fish croquettes are similar fish burgers. It is brushed with eggs before being rolled it breadcrumbs to seal the flavours and moisture.

Nutrition Facts (Serving Size189g): 287 Calories, with 102 from Fat

                                                          11.3g Fat, with 3.3g being Saturated

                                                          2.6g Sugars

                                                          27.3g Protein

Percentage Daily Value: 5% Vitamin A

                                        1% Vitamin C

                                        31% Calcium

                                        11% Iron

  

                                 STUFFED BAKE FISH

This fish is seasoned with cilantro, garlic, hot peppers, salt and pepper. It slowly bakes for the flavours inside the fiush to develop together with the stuffing.

Nutrition Facts ( Serving Size 276g): 349 Calories, with 103 from Fat

                                                            11.4g Fat, with 2.0g being Saturated

                                                            1.0g Sugars

                                                            48.3g Protein

Daily Percentage Value: 9% Vitamin A

                                        34% Vitamin C

                                        11% Calcium

                                         7% Iron

                              

CHINESE CUISINE

                                  FRY SHRIMP WANTONS

                                                      

Season shrimp with chive, salt, pepper and soya sauce. Place a teaspoon of shrimp on a wanton shrimp at one corner and fold to the opposite side; fold back ends. Deep fry in hot oil and serve with condiments.

Nutrition Facts ( Serving Size 13g): 38 Calories, with 12 from Fat
                                                          1.4g Fat, with 0.2g geing Saturated
                                                          0.0g Sugars
                                                          1.5g Protein

Daily Percentage Value: 0% Vitamin A
                                        0% Vitamin C
                                        1% Calcium
                                        2% Iron

                               EGG DROP SOUP

                                              

This is delicious in rainy weather. Heat chicken broth, sherry and soya sauce add spinach and simmer for two minutes. Beat eggs lightly and add slowly to the soup stirring constantly until they form long threads.

Nutrition Facts (Serving Size 195g): 57 Calories, with 24 from Fat
                                                           2.6g Fat, with 0.8 being Saturated
                                                           0.3g Sugars
                                                           5.8g Protein

Daily Percentage Value: 16% Vitamin A
                                        5% Vitamin C
                                        3% Calcium
                                        5% Iron                                    

                 

                      CHINESE FRY CHICKEN

                                 

Season chicken with chinese seasoning powder, deep fry chicken for one hour and a half. Serve chicken with oyster sauce. This is loved by many.

Nutrition Facts (Serving Size 240g): 495 Calories, with 311 from Fat
                                                           34.6g Fat, with 7.1g being Saturated
                                                           0.3g Sugars
                                                           44.5g Protein

                 CHINESE STYLE NOODLES

                                

Boil noodles, let noodles cool properly. In a wok sautee ginger, garlic, soya sauce, pimento mixed with green peppers, carrots and cabbage. Noodles is then tossed in and at the end the finished product is garnish with chives. It is served hot.

Nutrition Facts (Serving Size 206g): 309 Calories, with 95 from Fat
                                                            10.6g Fat, with 1.8 being Saturated
                                                            5.1g Sugars
                                                            16.4g Protein

Daily Percentage Value: 111% Vitamin A
                                        65% Vitamin C
                                        11% Calcium
                                        14% Iron 

                                    PEPPER SHRIMP

                                                

Heat oil, add shrimp and stir-fry until cooked thoroughly and remove from the pan. You then add garlic, ginger, hot pepper, salt, worcestershire sauce, ketchup, corn flour, water and dry wine. Cook ingredients for five minutes, return the shrimp to the pan and add chive and serve hot. Yummy in my tummy!

Nutrition Facts (Serving Size 117g): 229 Calories with 95 from Fat
                                                           10.6g Fat with 1.6g being Saturated
                                                            2.7g Sugars
                                                            23.8g Protein

Daily Percentage Value: 9% Vitamin A
                                        20% Vitamin C
                                        8% Calcium
                                        19% Iron

SEAFOOD

                                CURRIED CRAB

The crab is seasoned with freshly ground garlic, cilantro, thyme, celery, onion, habanero pepper and curry powder. When crab is seasoned, it is placed it pot that contains sauteed tomatoes, onions and garlic. Allow the crab to simmer for twenty five minutes and then add coconut milk to thicken the sauce. This can be served with cassava dumplings.

Nutrition Facts (Serving size 224g): 251 Calories, with 115 from Fat

                                                           12.8g Fat, with 6.9g being Saturated

                                                           1.8g Sugars

                                                           22.9g Protein

Daily Percentage Value: 9% Vitamin A

                                       19% Vitamin C

                                       37% Calcium

                                        12%  Iron

                            SHRIMP IN BATTER

Ensure that shrimp has been de-veined and washed. To the flour you will add parsley, garlic saffron, salt and red pepper flakes. Shrimp is fried until golden brown and slightly puffed. This can be served with a garlic dipping sauce.


Nutrition Facts ( Serving Size 246g): 482 Calories, with 254 from Fat
                                                             28.2g Fat, with 4.9 being Saturated
                                                             1.8g Sugars
                                                             35.9g Protein

Daily Percentage Value: 9% Vitamin A
                                       11% Vitamin C
                                       14% Calcium
                                        28% Iron

                          SEAFOOD MELANGE

This seafood dish consist of scallops, crab meat, steamed shrimp and fillet fish of your choice. This dish is preferred by most adults due to the strong taste of old bay seasoning.

Nutrition Facts (Serving Size 265g): 294 Calories, with 77 from fat 

                                                            8.6g Fat, with 2.6g being saturated

                                                            3.1g Sugars

                                                            39.9g Protein

Daily Percentage Value: 10% Vitamin A

                                        12% Vitamin C

                                        22% Calcium

                                        14% Iron

                    LOBSTER WITH BUTTER SAUCE

Lobster is cooked in boiling water until its shells are pink. The butter is melted in a saucepan, lemon juice, herbs, salt and pepper is added to flavour the butter. The lobster is served with lemon wedges, herb butter and is best accompanied with toasted french bread.

Nutrition Facts (Serving Size 459g): 448 Calories, with 40 from Fat

                                                           4.6g Fat, with 0.9 being Saturated

                                                           0.0g Sugar

                                                            93.5g Protein

Daily Percentage Value: 7% Vitamin A

                                        1% Vitamin C

                                        24% Calcium

                                        8% Iron    

                                   SALTFISH BULJOL

The only ingredient that is cooked in this dish is the salt fish. Chopped vegetables such as tomatoes, onions, cabbage and sweet peppers are added. Salt fish buljol can be enjoyed with home made bake.

Nutrition Facts (Serving Size 96g): 125 Calories, with 47 from fat

                                                          5.2g Fat, with 0.8 being Saturated

                                                          1.4g Sugar

                                                           16.4g Protein

Daily Percentage Value: 5% Vitamin A

                                       37% Vitamin C

                                       7% Calcium

                                       5% Iron 

   

EAST INDIAN CUISINE

                            CURRY OCHRO

                          

Ochro should be prepared lengthways and sautee onion, pepper, garlic, ginger, tumeric and corriander. Tamarind, water and coconut milk is then added. You will then add the ochro, tomato and salt and simmer for fifteen minutes. This is best served with garlic naan.

Nutrition Facts ( Serving Size 216g): 159 Calories, with 70 from Fat
                                                             7.7g Fat, with, 3.0g being Saturated
                                                             2.5g Sugar
                                                             3.4g Protein

Daily Percentage Value: 18% Vitamin A
                                        108% Vitamin C
                                        9% Calcium
                                        14% Iron

                         CURRY EGGS AND POTATO

                                                    

Egg is fried in hot oil until golden brown, then onion and garlic, curry powder and water and cooked for a minute. Potato, tomato and salt is added and when the potato is cooked add the egg back to the pot and cook for one minute. This is best served with basmati rice.

Nutrition Facts (Serving Size 232g); 175 Calories, with 73 from Fat
                                                            8.1g Fat, with 2.0 being Saturated
                                                            1.7g Sugars
                                                            9.0g Protein

Daily Percentage Value: 11% Vitamin A
                                        46% Vitamin C
                                         5% Calcium
                                        11% Iron

                         CURRY CHATAIGNE

                                    

This is best used in Hindu Functions. Sautee curry powder and a blend of mix spices in hot oil. Add the chataigne to the pot, simmer for ten minutes, add coconut milk and cook chataigne until tender. This is best served with dosti roti.

Nutrition Facts (Serving Size 126g): 186 Calories, with 116 from Fat
                                                           12.8g Fat, with 9.8 being saturated
                                                           11.0g Sugars
                                                            2.4g Protein

Daily Percentage Value: 5% Vitamin A
                                       34% Vitamin C
                                       4% Calcium
                                       9% Iron   

             ORIENTAL CHICKEN WITH YOGURT

                                       

This is a great family dish. Fry onion, garlic, cardamom, clove, bay leaf cinnamon and sugar in hot oil. Chicken and tomatoes is then added.  Saffron, paprika, ginger and potato is added and cooked until tender. At the end yogurt is added for flavour and thickening. This is served with basmati rice.

Nutrition Facts ( Serving Size 344g): 336 Calories, with 72 from Fat
                                                            8.0g Fat, with 2.3 being Saturated
                                                            3.5g Sugars
                                                            50.8g Protein

Daily Percentage Value: 13% Vitamin A
                                        47% Vitamin C
                                        7% Calcium
                                        16% Iron                   

                                  MANGO TALKARI

                                         

Boil green mango with sugar and salt. Sautee onion, garlic, mango, anchar massala, hot pepper and brown sugar and cook until tender. This goes well with hot sadah roti.

Nutrition Facts ( Serving Size 228g): 155 Calories, with 27 from Fat
                                                            3.0g Fat, with 0.5g being Saturated
                                                            28.4g Sugars
                                                            1.4g Protein

Daily Percentage Value: 136% Vitamin A
                                        111% Vitamin C
                                        3% Calcium
                                        6% Iron