Blueberry-banana Smoothie

1 ripe banana
½ cup blueberries
8 almonds
½ tsp honey or brown sugar
1 ½ cup skim milk

1. Combine ingredients in a blender/mixer and serve

Serves 1.


Calories per serving: 332
Fat: 5.7g
Carbs: 59.2g (6g fiber)
Protein: 16.2g
Low is saturated fat and cholesterol. High in calcium, vitamin A, vitamin C, phosphorus and riboflavin. Good source of iron.


This is a delicious breakfast smoothie. I love blueberries and it's great to know that they are rich in antioxidants. 

Ajee's Chow Mein

1 pkg chow mein noodles
3 tbsp olive oil
2 cloves garlic
1 medium onion
2 lbs chicken breast or thighs, cut up
1 tsp salt
pinch of black pepper
1-2 weri pepper, diced
2 crowning tbsp tomato paste
2 cups of your favourite veggie mix

1. Boil noodles according the the directions on the package and set aside
2. Heat the oil in a large pot on medium heat
3. Add onions and garlic and cook until golden
4. Add chicken, sprinkle with a pinch of salt and cook until juices run clear
5. Add the 1 teaspoon of salt and pinch of black pepper
6. Add veggies and cook for about 5 minutes
7. Turn heat down to low
8. Add the weri pepper and tomato paste
9. Add half the noodles and mix thoroughly, then add the other half and mix well and serve

Serves 6.


Calories per serving: 685
Fat: 31.8g
Cholesterol: 129mg
Carbs: 45.2g (6.1g fiber)
Protein: 53.8g
Great source of iron and vitamin C, niacin and selenium.

There is nothing better than grandma's cooking, and this is one of my favourite dishes that I learned from her (besides curry of course). This is West Indian style chicken chow mein.