Frugal Caribbean Green Living. Free Membership Mini Recipes E-book

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1 Frugal Caribbean Green Living Free Membership Mini Recipes E-book

2 Pan-Seared Swordfish Salad Ingredients.5 to.75 pound swordfish steak 1 lemon 6 cups water 1 ½ tablespoons spice blend #3 1 ½ tablespoons Grapeseed oil 1 tablespoon Passion Fruit Vinegar Baby Spinach Tomatoes Strawberries 1 Avocado Store-bought Honey Mustard Salad Dressing Instructions Take the swordfish and place it on a cutting board. Carefully remove any skin if necessary first. Slice the steak in strips about 1 1 ½ inch in length. In a large bowl add water and squeeze lemon juice. Add swordfish strips to the brine mix and let soak for about 7 to 10 minutes. Remove strips from brine, rinse, pat dry and set aside. In a small bowl, add swordfish and marinade and mix well. Let marinate for about 10 minutes. In a skillet, on low to medium heat, heat oil. Add swordfish and keep stirring to coat with oil. Slowly add vinegar and let cook for about 3 5 minutes while stirring. Do not let mixture burn. Remove and build your salad. Serve with Honey Mustard Dressing if preferred but not necessary. This recipe can serve 1 person or 2 people.

3 Butternut Squash, Apple and Chicken Pan Roast Ingredients: 6 whole chicken legs separated (6 legs and 6 thighs) (skin removed in preferred) 2 lemons or lime to clean chicken (cut in halves) 1 ½ tablespoon Mrs. Dash Original 1 teaspoon paprika 2 tablespoon of unsalted butter thinly sliced One 1 ½ pound butternut squash, peeled and cut into ¾ inch diced 3 Fuji Apples, peeled and cut into ¾ inch dice 1 tablespoon chopped sage ¼ cup extra-virgin olive oil Salt and pepper to taste Instructions: Remove the skin of the legs and thighs if preferred. Place chicken pieces in a large bowl and clean with lemon or lime by rubbing halves onto pieces and each piece and squeezing the juice. Repeat or each piece. Rinse with cool water and pat dry. Set aside. In small bowl mix Mrs. Dash, paprika, salt and pepper. Preheat the oven to 400 degrees Fahrenheit. In a large roasting pan, toss the squash, apples and sage with the olive oil and season with salt and pepper. Set the chicken pieces on top of the apples and squash. Dot with the butter and roast for about 1 hour and 15 minutes, until the squash and apples are tender and the chicken is browned and cooked through. Transfer the chicken to a place and keep warm. Place the roasting pan over a burner and boil, stirring, until the pan juices are reduced, about 5 minutes. Return the chicken to the pan and serve.

4 Spicy Pan-Roasted Yam with Chicken Breast Ingredients: 1-pound white yam, peeled and cut in small cubes 7-ounce skinless, boneless chicken breast, cut in chunks 3 4 tablespoon olive oil 2 garlic cloves, sliced thin ½ teaspoon cumin powder ½ teaspoon smoked paprika 2 garlic cloves, sliced thin 1 tablespoon chopped flat-leaf parsley 1 small red onion, sliced 1/3 cup diced green pepper ½ teaspoon dried basil Lemon juice for drizzling, optional Salt and pepper to taste Instructions: In a heavy bottom pan, or nonstick pan heat oil and add garlic to cook for about 2 minutes while stirring. Add chicken. Once chicken starts to cook add yam and the remaining ingredients. Stir and mix well. Cover and cook on low heat for about 10 minutes and making sure that mixture does not burn or sticks onto the bottom of the pan. You may have to add a little bit of water from time to time for the yam to cook quickly and well. Cook for additional minutes if more cooking is needed depending on the size of the pieces of Yam. Drizzle a few drops of fresh squeezed lemon juice if preferred. Season to taste. Serve hot.

5 Crockpot String Beans with Bacon Ingredients: 1-pound fresh string bean, cut into 1-inch lengths (OR leave whole, cut ends) 6-8 slices of uncured bacon, cut in small strips 1 tablespoon Mrs. Dash original 1 medium onion, chopped 1 teaspoon fresh lemon juice 2 tablespoons water Fresh ground pepper to taste Cook on High for 4 hours fresh ground pepper Instructions: Place half of the bacon at the bottom of the crockpot. Place the beans on top and the remainder of the bacon on top of the beans. Add the remaining ingredients on top of the bacon in crock pot. Stir. Cover and cook on low for 4 hours. If you have a large crock pot, you can double the recipe.

6 Easy Tomato Salad Ingredients: 4-6 very ripe heirloom tomatoes 1/4 tsp sugar salt 2 greens onion, including green parts, chopped 1 clove garlic 2 tsp finely chopped parsley Balsamic vinegar 2 tbsp Extra Virgin Olive Oil Instructions: Slice the tomatoes, capturing the juices. Layer the tomatoes on a platter. Sprinkle them with sugar and salt to taste. Sprinkle the green onions and the parsley and the captured juices as you arrange them. Drizzle lightly with balsamic vinegar and then drizzle generously with olive oil. Let stand at room temperature until ready to serve, up to 2 hours.

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8 Frugal Caribbean Green Living Meal Plan Our Philosophy: Caribbean Cuisine is a melting pot of many other cuisines. Why restrict ourselves? We cook and share authentic Caribbean recipes, we share our own creations as well as dishes from all over the world. Cheers, Gemma Caribbean cuisine is a fusion of African, Amerindian, European, East Indian, Arab and Chinese cuisine.