Sunday, July 21, 2024
HomeEatCelebrate the Season and Garnish for Good Health

Celebrate the Season and Garnish for Good Health

You know you want it...

Mocka Jumbies and Rum...

- Advertisement -


There are many nutritional fruit and vegetables available now, like squash and pomegranates. Adding more seasonal superfoods into your recipes can make your favorite dishes much healthier! 


Prep time: 10 minutes. Cooking time: 25 minutes. Serves: 4

1 acorn squash, sliced ¾-inch thick
2 Tbsp. olive oil, divided
Pinch cayenne pepper
½ tsp. sea salt
½ tsp. freshly ground black pepper
½ cup pomegranate juice
4 (6oz) boneless, skinless chicken breasts
3 Tbsp. balsamic vinegar
½ cup pomegranate seeds
½ cup crumbled feta cheese
1-1/2 cups chopped mint leaves

- Advertisement -

Heat oven to 425ºF. On a large rimmed baking sheet, toss squash with 1 Tbsp. oil, cayenne, salt and pepper, and roast until tender, about 25 minutes. Meanwhile, heat remaining Tbsp. oil in a large skillet over medium heat. Season chicken with salt and pepper; sauté until golden brown and cooked through, about 5 minutes per side. Set chicken aside. In the same skillet over medium heat, add pomegranate juice, stirring occasionally for a minute. Add balsamic vinegar and simmer until thickened, about 3 minutes. 

To serve: Slice chicken and divide between 4 warmed serving plates; drizzle with the glaze. Place roasted squash on each plate and top with a little of the glaze, feta cheese, pomegranate seeds, and mint. Enjoy! Tip: Serve with Sautéed spinach or your favorite green vegetable.

Boat Bites: Raw Italian

Prep time: 20 minutes. Cooking time: 25 minutes. Serves: 4

1 large butternut squash
2 Tbsp. olive oil, divided
1 yellow onion, chopped
2 cloves garlic, finely chopped
1 Tbsp. grated fresh ginger
6 cups low-sodium chicken broth
6 sprigs fresh thyme
1 (15 oz) can white beans, drained, rinsed and mashed
1 (15 oz) can chickpeas, drained and rinsed
½ cup couscous
¼ cup shelled pistachios, roughly chopped
¼ cup cilantro, roughly chopped
14 cup dried apricots, finely chopped
1 scallion, thinly sliced

Cut neck off squash (discard or save base for another use) then peel and cut into 1/2-inch pieces. Heat 1 Tbsp. oil in a skillet over medium heat. Add squash and cook covered, stirring occasionally, about 10 minutes. Meanwhile, heat remaining Tbsp oil in a Dutch oven over medium heat. Add onion and cook, covered, stirring occasionally, 6 minutes. Stir in garlic and ginger and cook for another minute. Add broth, thyme, and squash and bring to a boil. Add white beans and chickpeas, stir. Lower heat and cook another 10 minutes.

Meantime, cook couscous per package directions. Fluff with a fork and fold in pistachios, cilantro, apricots, and scallion. Serve soup topped with couscous mixture.


Prep time: 10 minutes. Chilling time: 30 minutes. Makes: 16

15 large soft pitted dates
½ cup cashew butter or another nut butter
1 Tbsp. unsweetened cocoa powder, divided
2 Tbsp. finely shredded unsweetened coconut

Purée dates, cashew butter, and cocoa powder in a food processor until smooth. Roll into 1-inch balls and toss half the ball in coconut and remaining half in cocoa powder. Refrigerate at least 30 minutes. Hint: If dates need softening, steep them in boiling water for 10 minutes. Tip: Keep leftovers in the refrigerator


Prep time: 10 minutes. Freezing time: 3 hours. Serves: 4

4 bananas, peeled and sliced
4 oz. dark chocolate (60% to 70% cacao)
1/2 cup fresh red berries (or frozen and thawed)

Freeze the bananas for 3 hours. Remove and pulse in food processor until smooth, stirring often. Divide into 3 small serving bowls. Melt the chocolate and drizzle over the bananas. Spoon a few berries over the chocolate. 

- Advertisement -

Don't Miss a Beat!

Stay in the loop with the Caribbean


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Capt. Jan Robinson
Capt. Jan Robinsonhttp://www.shiptoshoreinc.com/
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email CapJan@aol.com Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK

So Caribbean you can almost taste the rum...

- Advertisment -
- Advertisment -spot_img

Recent Posts

Recent Comments