Green Princess

“It doesn’t get any easier”

Dear Kamaria’s Kitchen,

My period pains can be pretty awful at times.  I hate period pains! I try drink tea etc but it doesn’t get any easier at all.  I get really uncomfortable and it can last all through the night but I don’t want to eat when I am on my period but then again I don’t think I am eating foods that are doing the right job.  It is hard to have the perfect diet and my lifestyle doesn’t allow it.  Do you have any recipes for period pains?  Or can you make one specially for me?  I am not too picky about what I eat I just need more stuff to combat my pains.

Dear Warrior,

I completely sympathise with you and want you to know that I am here for you if you need any support and any other advice on foods which can help.  I am someone who has a very active lifestyle and period pains are troublesome.  I also advise you to consult your GP because period pains should not be painful to the point where you are vomiting and cannot walk.  Endometriosis is quite common among women,  it is nothing to be ashamed of but maybe there are things that can help reduce the pain as a long term solution.  Regardless, natural remedies are always safest and I have a drink which I think will be helpful and encourage you to include more nutrients in your diet.  Because you have difficulty eating during your period I made a drink because creating a heavy meal of pumpkin and potato isn’t going to help you if you can’t face to eat it.  And let’s face it mush on a plate doesn’t help nausea. I hope this helps and I encourage you to keep trying new things to make your periods easier to manage.  I actually waited to have my period and tried a variety of recipes specially for you and this drink is the best and the nicest.

Recipe & Method:

1. Chop up 3 tsps parsley, 1 banana, 1 apple, 2 big lettuce leaves and 2 handfuls of kale.
2. Add 1 tbsp honey and 1 tbsp ground almonds.
3. Blend all of these together and drink in a calm environment, listening to or watching something that relaxes you.  Have some dark chocolate as well.  That’s right dark chocolate can help. Yay!

Saffy’s Helpful Period Pain Foods

I am a picky eater but a lot of my personal favourite foods are actually helpful while on periods. These include avocados, salmon and pineapple, which are said to help reduce period pain symptoms.

Energy Green God/Goddess Drink

“I’m not motivated.”

Dear Kamaria’s Kitchen,

I hate going to the gym and I hate dieting.  I’m not a very adventurous persona and I’m just not motivated by fitness magazines.  I think the main problem is that I work long hours and I am tired a lot of the time, well most of the time. I saw some of your drinks but they don’t necessarily have the benefits I am looking for.  Do you have a quick energy fix drink that isn’t sugar loaded?  Anything to help me get going I didn’t realise how difficult it was to get going into fitness until I started a few weeks ago.

Dear Sleeping Dragon,

Being tired as a working adult is common all over the world and your lack of motivation seems like it is most certainly linked to fatigue.  There are other factors that you should look into so please remember that the drink recipe I am giving you is not an antidote but a little help.  Since having trialed this recipe I have actually made it an official energy drink because it gave me such a boost.  I was literally bouncing on the walls for four extra hours,  I was just giddy and hyper.  It was a wonderful feeling,  I am not just saying this but I am so serious within 2 hours I felt like I had fully rejuvenated.  The next day my muscles were fatigued from the extra hours of dancing but the high was beautiful and definitely rewarding.  It looks scary to some people but trust me this recipe is wicked.  Using only the fruits and veg you are comfortable with I did my best.  Simple…but effective.  Let me know how you feel after drinking it.

Recipe & Method:

1. Throw all of this in the blender and be grateful no actual cooking is involved.
2. A tin of mango slices, 4 handfuls of spinach (washed), 1 tbsp flaxseed, 1 cup of water 10ml tropical fruit juice.
3. Taste, adjust, pour.

Disclaimer:  This recipe is not to be used as a meal substitute and anyone on a diets which restricts a nutritional group against scientific guidelines should first get advice from their doctor.

Saffy’s Sleepy Tips:

• Being tired can also come from dehydration so keep drinking water.
• Don’t feel pressured to work out all the time, rest is even more importaant so allow your body to take some time out.
• Open the window.  A stuffy atmosphere infront of a computer everyday is not doing you any favours.  A little fresh air is never going to harm you… Well unless it is ridiculously polluted.

Cutie Pop Cake Pops

“I love my mum”

Dear Kamaria’s Kitchen,

I have been suffering from anorexia and I am not happy with what I have done to my body.  My mum is devastated but together we have been trying to get through it all.  To make me feel more comfortable she doesn’t put out cakes and stuff like that during family get togethers.  She has done so much for me so for Mother’s Day I want to surprise her and eat cake in front of her or with her.  It has to be a cake I make myself, there can’t be much to it but please could you give me a recipe that doesn’t look plain.  I want it to be special but not too daunting.

Dear Thoughtful Baker,

I think this is a fabulous idea and very brave of you.  This is also a very good idea for other anorexia sufferers who could use mini challenges such as these involving loved ones to motivate them to make changes for the better.  I was very excited about this challenge because I immediately thought of a gift I received for my birthday, cake pop moulds.  Cake pops are miniature cakes that can be eaten in one mouthful.  They are quick to make and though small still allow lots of creativity.  I have designed a recipe in which you can control the sweetness and looks and tastes appetizing so you can still enjoy the benefits of a sweet dish.  You can have your cake and eat it.  Be brave, what you are doing is an incredible thing and is one of the most sincere gifts you could give your mother.  Good luck and let me know how it goes.

Recipe & Method:

1. In a mixing bowl beat one egg, 60g butter and 1 tbsp honey.
2. When well mixed add 60g self raising white flour.
3. The sweetness from the honey is enough so now you can add the flavouring.  If you do not want to add any more flavour you do not have to.  Take your time.
4. If you do want to add more flavour and 1/2 tsp vanilla extract.
5. Mix well and then add 1/4 tsp baking powder.
6. Divide the batter into a cake pop container holding up to 30 cake pops.
7. Heat the oven to 180 degrees C.
8. Bake for 15 minutes.  You can check to see if the pops are ready if when pricked with a tooth pick the center comes out clean.
9. Leave the cake pops to cool when removed from the oven.
10. Honey is a healthy sugar substitute so if you do not want to decorate your pops with icing sugar you can decorate them with honey or nothing at all.  I used icing sugar on some, honey on some others and even heart sprinkles for appearance.  All taste delightful and all are easy to eat though the hearts were a little tricky.  Providing different toppings is a great way for you not to fill pressured, plain or decorated these are lovely joys to share with your mum.
11. Smile, the first steps are always the hardest.

Honey benefits:

• Honey is a natural sugar.
• Honey is a great source for carbohydrates.
• Honey can help your digestive system and is an anti oxidant.
• Honey does wonders for sore throats.  Honey, lemon and hot water is a common flu remedy.

Sugarfree Salad Dressing

“Everything scares me.”

Dear Kamaria’s Kitchen,

I have been anorexic for about a year and it has destroyed the most important parts of my life.  This is a huge step for me and I am really glad that you have been so welcoming and enabled me to have a platform where I can just write about the little issues I have concerning food.  Please feel free to publish this letter and including this fact that I am now eating salads with different meats and I had bread for the first time in months.  Your support and recipes have been amazing.  I still don’t like apples.  Everything that isn’t homemade still scares me and I recently had an episode where I ordered a salad and it had dressing all over it.  Can you please share a salad dressing, that is common and simple so I can make it?  Overtime I will be able to accept it from other restaurants maybe but I think you are right about taking small steps.  I heard about the amounts of sugar they put in dressings like Thousand Island and it is really scary.  Help!

Dear Beautiful Brave Soul,

I am so proud of you.  What may seem like small steps are actually huge movements towards your goals.  You are inviting more food groups into your life which will help you grow mentally and physically.  You are allowing your body to feel the love it deserves,  so well done you.  Don’t worry if you don’t like certain foods, you would be surprised at how picky people without eating disorders actually are.  I completely understand that you were nervous about the salad and I actually agree that some restaurants and brands are very misleading and can drown salads in dressing.  I have made and tested a dressing which is used on a variety of foods and salads and tastes quite nice.  It is delicate in flavour and is sugar free.  Feel free to adjust the seasonings to your taste.  Also please don’t think that sugar is the enemy because little doses of sugar can make a world of difference.  For example,  tomato sauce from fresh tomatoes can be very acidic but a little sugar can uplift the whole sauce.  Nonetheless let me know how you get on with this recipe and when you are ready I have a lovely orange dressing for you when you want to add a little more flavour.  I tried the recipe I have provided on a crab salad and it was pretty nice.

Recipe & Method:

1. In a medium glass mixing bowl mix together a tbsp of fresh  oregano, a tbsp of fresh thyme and 225ml olive oil.
2. Do not worry you will have to taste this dressing but don’t be scared by the oil, this is going to be a batch for a variety of lovely salads.
3. Add 4 tbsps of balsamic vinegar and whisk together.
4. Add a pinch of salt and pepper and whisk.
5. Now I want you to do something which may seem really daunting.  I want you to taste the dressing.  Just a little taste.  Tasting food is very important, and this is also a part of dealing with eating disorder therapies.  Take you time and allow yourself to analyse the taste.  What does the taste remind you of? Is it bitter?  Is it weird?  What does it need more of?  Take control of the dressing.  You control the food the food doesn’t control you.  You can do it!

Saffy’s Sugar Watch:

• Sugar is not always a bad thing but  sometimes unnecessary amounts of sugar are added in products.
• Diet drinks may have less calories but can include a ridiculous amount of sugar.
• Look out for names like sucrose, fructose and high fructose corn syrup which also refer to sugars.
• Honey, coconut palm sugar and molasses are natural healthy alternatives to processed sugars.  My Caribbean sweet treats feature natural sugars so if you do want something sweet please search for my natural West Indian recipes.
• Also remember it is better to give your body nourishment and if the only thing available is a cereal far then listen to your instincts.  Our bodies are extremely smart and hungry is a sign that you need to eat so love yourself and fall in love with food again.

Carrot & Potato Soup with Homemade Croutons

Garlic Bread

Surprisingly I’ve never made my own garlic bread.  Here I am browsing over the most complicated and artistic recipes and I haven’t even finished working on the basics.  Thank goodness I realised this in time before making this gorgeous soup.  My garlic bread croutons were a success and the kitchen smelled so good.  Garlic is a hard thing to eat without properly including it in a recipe but cooked slightly on bread is just heaven.  Hurray!

This recipe was taken from gluten free cooking for heath (Anness Publishing Ltd, 1998).

Ingredients:

olive oil, 1 large onion, 300g carrots (peeled and sliced), 325g potato (peeled and cubed), 1 tsp ground coriander, 1 tsp ground cumin, 1 tsp hot chilli powder, 900ml vegetable stock, salt and pepper, 2 garlic cloves (crushed), 1 tbsp butter, 4 slices bread (crusts removed and cut into cubes).

Method:

1. Heat 1 tbsp oil in a large saucepan.
2. Add the onion, carrots and potato and cook gently for 5 minutes.
3. Stirring occasionally add the ground spices.  Season to taste.
4. After a minute stir in the stock, bring to the boil and then cover to let simmer for 45 minutes.
5. Heat the butter in a frying pan and add the garlic and cook for 30 second.
6. Add the bread cubes and stir until bread is golden brown.
7. Serve the soup in bowls before adding the croutons and a little garnish.

Hot Chocolate Cupcakes

Cupcake Woes

Why is a decent cupcake so hard to find these days?  I find that I am being completely ripped off in coffee shops because the cakes are more icing than cake.  When I made these cupcakes it was a gloomy day,  I had been caught in a hailstorm and all I wanted to do when I returned home was eat comfort food and have a long hot bath.  Understandably when you have a bad day the last thing you want to do is spend your time cooking unless you love it but this recipe is super easy and because it tastes so good hot just like hot chocolate you don’t have to wait too long for the cakes to cool down.  Yaaay!

This recipe was taken from the hummingbird bakery: cake days (Harper Collins Publishers, 2011).

Ingredients:

240ml whole milk, 25g hot chocolate powder, 80g softened butter, 280g caster sugar, 240g plain flour, 1 tbsp baking powder, 1/2 tsp salt, 2 large eggs.

Method:

1. Pre heat the oven to 190 degrees C.
2. Fill a muffing tin with muffin cases.
3. Gently warm the milk without boiling it.
4. Add the powder, still until dissolved then set aside.
5. In a medium bowl beat the butter and sugar together until creamy.
6. Beat in the eggs then sift int he rest of the ingredients.
7. Mix the hot chocolate mixture with the cake batter and divide into the muffin tins.
8. Bake for 18 – 20 minutes until springy to the touch.

Tofu Lasagne

The Perfect Sauce

My roux sauce is finally at a standard I am seriously  happy with and would gladly serve to paying customers, even my mother noticed a difference.  My practice, hard work and dedication to cooking has seriously been paying off so for celebration I am going to be sharing with you my tofu lasagne recipe.  The majority of the ingredients are silky smooth including the lasagne sheets when cooked so I added some walnuts for texture and to give it a more robust earthy flavour.

Ingredients:

200g silky ready cooked tofu (cubed), 2 tbsps sunflower oil, 1 onion (peeled and chopped), 1 clove (crushed garlic), 250g chopped tomatoes, 1 tsp brown sugar, 2 handfuls fresh spinach (chopped),  3 tsps dried rosemary, 2 tsps dried thyme, 25g unsalted butter, 25g plain flour, 50ml milk, 60g cheddar cheese (grated), salt and pepper, a few cherry tomatoes.

Method:

1. Heat the oil in a large pan over a medium heat.
2. Heat the onions and garlic until soft add the tomatoes, spinach, sugar and herbs.
3. Season to taste.
4. Add the tofu mix in well and set aside.
5. In a lasagne dish make this the first layer and place lasagne sheets (pre boiled) over the top.
6. Make the roux sauce.  Melt the butter in a small pan and mix the flour quickly into a thick paste.
7. Remove from the heat and add the milk whisking away until a soft sauce is formed.
8. Add the cheese to thicken the sauce and season to taste.
9. Layer the rest of the lasagne.
10. Bake in a pre heated oven for 30 minutes.
11. In the last ten minutes add a little more grated cheese and a few halved cherry tomatoes and spinach on the top.

Apple, Carrot & Courgette Cake

Fully Loaded 

My mother was peckish for courgette cake but was not too keen about have icing drizzled over the top so I had to come up with a recipe that was sweet but still had the novelty of being full of vegetable goodness.  I invented this 1 part fruit 2 part vegetable recipe.  The apples and carrots provide a sweet element and the carrot also helps to brighten the colour of the cake.  The courgettes provide lots of moisture so there is no need to add a splash of milk or extra liquid after sifting in the flour and bicarbonate of soda.  Fully loaded with fruit and vegetables this cake is a wonderful treat and has a distinct taste that is mature, but sweet enough to be eaten as an after dinner meal.  Try this cake with a dollop of Greek yoghurt and a drizzle of honey to make this a seriously interesting adaptation of comfort food.

Ingredients:

90g unsalted butter (melted), 3 medium apples (peeled, deseeded, boiled to soften and chopped into bite-size pieces), 70g grated carrots, 70g grated courgettes, 2 eggs, 4 tbsps honey,  1 1/2 tsps vanilla extract, 300g plain flour, 1 tsp bicarbonate of soda, 1/4 tsp ground nutmeg, 1/2 tsp ground cinnamon, 1 pinch of salt.

Method:

1. Prepare a cake tin (I used a bunt tin) greased and floured.
2. Pre heat the oven to 180 degrees C.
3. Mix together the butter fruits and vegetables in a large bowl.
4. Beat in the eggs, honey and vanilla extract.
5. Sift in the flour, bicarbonate of soda, spices and salt.
6. Fold in until well mixed.
7. Place into the cake tin and even out.
8. Bake for 1 hour and 15 minutes.
9. Check that the cake is firm to the touch before taking the cake out to cool.
10. Leave to rest on a wire rack for 15 minutes before serving.  The cake tastes just as good steamed as it does cooled.