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

SALADS

                                THREE BEAN SALAD        

This is composed of various beans such as chick peas, green beans, lima beans typically with onion, pepper and other vegetables, seasoned to perfection and mixed together with a honey mustard vinaigrette. This goes well for those vegetarians in need of protein.

Nutrition Facts ( Serving Size198g):  313Calories, with 83 from fat

                                                           9.2Fat, with 1.6 being Saturated

                                                          18.4g  Sugars

                                                           10.8g Protein

Daily Percentage Value: 8% Vitamin A

                                        37% Vitamin C

                                        8% Calcium

                                         21% Iron

                                    CHICKEN SALAD  

The best way of using grilled left over chicken is by making a chicken salad. This can consist of many different ingredients but the preferred ingredients are apples, cranberries, onions, pecans, celery, hard boiled eggs, salt and pepper mixed and served cold. This is one of my favourite well balanced meal.

Nutrition Facts (Serving Size 252g): 324 Calories, with 127 from fat

                                                            14.1g Fat, with 4.0g being Saturated

                                                             2.5g Sugars

                                                             39.8g Protein 

Daily Percentage Value: 10% Vitamin A

                                        53% Vitamin C

                                        10% Calcium

                                        11% Iron

                                    MACARONI SALAD

This dish is one of those cold foods that is delicious and easy to make any time of the day. It's boiled cold macaroni mixed with green pepper, celery, onion, carrot, salt, pepper, mayonnaise mixed together and it is an excellent side dish.

Nutrition Facts ( Serving Size 273g): 387 Calories, with 227 from Fat

                                                             25.2g Fat, with 3.7g from saturated fat

                                                             1.6g Sugars

                                                              12.7g Protein

Daily Percentage Value: 241% Vitamin A

                                        15% Vitamin C

                                         8% Calcium

                                         16% Iron

                       TOMATO AND ONION SALAD

Dress the tomatoes, onions and cucumber with olive oil, red wine vinegar, salt and pepper. Let it rest for about twenty minutes, Re-toss and serve the salad with a crusty bread for moping up juices and oils. This also goes well with any type of sandwhich.

Nutrition Facts (Serving Size 108g): 60 Calories, with 38 from fat
                                                           4.2g Fat, with 0.8g being Saturated
                                                           2.6g Sugars
                                                           0.9g Protein

Daily Percentage Value: 10% Vitamin A
                                        29% Vitamin C
                                        1% Calcium
                                         3% Iron

                    VEGETABLE POTATO SALAD

This is a favourite by all. Boil potatoes with the skin by doing this all the flavours are retained. The potatoes is then prepared and added to the salad dressing. Then a variety of veggies and seasoning can be added to satisfy your taste buds.

Nutrition Facts (Serving Size 227g): 707 Calories, with 254 from Fat
                                                            28.3g Fat, with 2.9 being Saturated
                                                            2.6g Sugars
                                                            5.8g Protein

Daily Percentage Value: 82% Vitamin A
                                        41% Vitamin C
                                        3% Calcium
                                        8% Iron

APPETIZER

                               SALTFISH ACCRA

                                       

The saltfish is scaled and deboned, it is finally flaked and combined with flour baking powder, green seasoning, garlic, onion and hot pepper. Water is added to make a soft mixture and then it is fried until golden brown. This can be served hot with a tamarind chutney.

Nutrition Facts ( Serving Size 164g): 365 Calories, with 141 from Fat
                                                            15.7g Fat, with 2.4 being Saturated
                                                            2.3g Sugars
                                                            20.6g Protein

Daily Percentage Value: 3% Vitamin A
                                        8% Vitamin C
                                        20% Calcium
                                        17% Iron  

                                       SOYA PIES

                                       

The process is the same as making potato pies. The soya is washed, seasoned and stewed dry with carrots and sweet peppers. When this filling is cooled, it will then be filled in the dough and deep fried. This can be best served with cucumber chutney.

Nutrition Facts (Serving Size 110g): 228 Calories, with 94 from Fat
                                                           10.4g Fat, with 1.5g being Saturated
                                                            0.5g Sugars
                                                             4.1g Protein

Daily Percentage Value: 0% Vitamin A
                                        15% Vitamin C
                                        9% Calcium
                                        10% Iron  

                                           PHOLOURIE

                                               

You combine ground split peas, garlic, saffron powder, baking powder, flour, salt and hot pepper and mix with a cup of water. You will deep fry until golden brown. It is best served with mango chutney.

Nutrition Facts (Serving Size 13g): 26 Calories, with 11 from Fat
                                                         1.3g Fat, with 0.2g being Saturated
                                                         0.1g Sugars
                                                         0.5g Protein

Percentage Daily Nutrition: 0% Vitamin A
                                             1% Vitamin C
                                             4% Calcium
                                             1% Iron 

                                 PUMPKIN FRITTERS

                                                     

This is a very unusual appetizer. It is cooked crushed pumpkin with flour, baking powder, salt, egg, hot pepper, butter and milk. You will then mix and deep fry until golden brown. This can be served hot with or without a dip.

Nutrition Facts ( Serving Size 34g): 65 Calories, with 36 from Fat
                                                          4.0g Fat, with 0.9g being Saturated
                                                          0.8g Sugars
                                                          1.3g Proteins

Daily Percentage Value: 4% Vitamin A
                                        1% Vitamin C
                                        2% Calcium
                                        3% Iron  

                           SHRIMP COCKTAIL

                                    

Ketchup, onion, garlic, mayonnaise, parsley, lime juice, worcestershire sauce and hot peppers is combined and chilled for a few hours. You will then pour it over your steamed shrimp and serve with lettuce.

Nutrition Facts ( Serving Size 199g): 150 Calories, with 20 from Fat
                                                             2.2g Fat, with 0.5g being Saturated
                                                             3.6g Sugars
                                                             24.8g Protein

Daily Percentage Value: 29% Vitamin A
                                        44% Vitamin C
                                        8% Calcium
                                         23% Iron

SOUP

                                CALLALOO SOUP

This warm, hearty meal is filled with the wondeful flavours of the Caribbean. This is made with callaloo leaves, ochro, coconut milk, a added blend of green seasoning. It is boiled and then pureed until a soup consistency is acquired.

Nutrition Facts ( Serving Size 227g): 304 Calories, with 251 from Fat

                                                             27.9g Fat, with 17.8 bring Saturated

                                                             0.6g Sugar

                                                             9.9g Protein

Daily Percentage Value: 64% Vitamin A
                                        51% Vitamin C
                                        10% Calcium
                                        29% Iron

                                      CORN SOUP

                                        

 Corn Soup is a very popular dish here in Trinidad since it is a favourite and very easy to make. Corn soup is made from a puree of yellow split peas with an added blend of freshly ground seasoning, fresh corn, carrots, potatoes and even small corn dumplings. To make this soup even more flavourful coconut milk is added. This could be enjoyed as an appetizer or a main course.

Nutrition Facts ( Serving Size 295g): 184 Calories, with 53 from Fat
                                                            5.8g Fat, with 1.6 being Saturated
                                                            8.0g Sugars
                                                            8.29g Protein

Daily Percentage Value: 20% Vitamin A
                                       28% Vitamin C
                                       17% Calcium
                                        5% Iron

                                      LENTIL SOUP

Lentil soup is filled with a lot of Vitamin A. This dish contains pumpkin, carrots, onion, garlic, hot peppers, thyme, celery, parsley and sweet peppers. This is boiled and pureed with a cream sauce at the end.

Nutrition Facts ( Serving Size 192g): 273 Calories, with 88 from fat
                                                            8.5g Fat, with 1.3g being Saturated
                                                             16.1g Protein
                                                              4.2g Sugar

Daily Percentage Value: 102% Vitamin A
                                         67% Calcium
                                         11% Vitamin C
                                         36% Iron

                                  VEGETABLE SOUP

This hearty dish is filled with so many nutrients and flavours of the Caribbean. This dish goes well with french bread.

Nutrition Facts (Serving Size 269g): 101 Calories, with 54 from Fat

                                                           6.0g Fat, with 1.2 being Saturated

                                                           383.7g Sodium

                                                           1.8g Protein

Daily Percentage Value: 73% Vitamin A

                                        68% Vitamin C

                                        3% Calcium

                                         8% Iron

                           CREAM OF SPLIT PEA SOUP

Cream of split pea soup also known as dhal here in Trinidad can be enjoyed in many different ways. It contains split peas, water, carrots, onions, celery leaves, salt, garlic, pepper and bay leaves. After it is boiled you cut cream cheese into cubes and process the cream cheese with the soup in a food processor. This is to be served hot.

Nutrition Facts (Serving Size 320g): 141 Calories, with 58 from Fat

                                                           6.5g Fat, with 3.9 being Saturated

                                                           0.4g Sugars

                                                           7.4g Protein

Daily Percentage Value: 5% Vitamin A 

                                        8% Vitamin C

                                        24% Calcium

                                        4% Iron