of red pepper flakes
PREPARATION
Preheat oven to 350°F.
In a cast-iron skillet, sauté garlic and onions in olive oil or coconut oil until onion is soft.
Add tomatoes and spinach, allowing spinach to wilt.
In a large bowl, whisk eggs, egg whites, milk, salt, and pepper together.
After whisking, add egg mixture and chopped basil to the pan.
Sprinkle with feta cheese.
When edges of frittata start to firm against pan, remove from stovetop and place in oven until fully cooked, about 10 minutes.
Serve with side salad and apple cider vinaigrette or simple lemon dressing.
For apple cider and simple lemon salad dressings, mix all ingredients and whisk until combined. For cider dressing, desired yield is 1 part vinegar to 2 parts olive oil.
Optional: you can also make individual servings in ramekins.
I like to drink juices and smoothies, something I can have at any time of day. My body is very sensitive to what goes inside of it, which might be one of the reasons I’m drawn to food that nourishes. The Almond Coconut Smoothie is something that can help carry me through the day, and it also reminds me of my father, who used to drink lots of juices. It reminds me of when he would take me to soccer games at National Stadium. (He was a Boys’ Town fan because he was from Trench Town, but we left Trench Town when I was very young, so my team ended up being Harbour View. National Stadium is also where my dad played the One Love Peace Concert in 1978, but that’s a whole other story.)
Another favorite all-day drink for me is the Date and Kale Smoothie. At home we grow kale in our small garden, and food you grow yourself just tastes better. Even as a kid, I was conscious of my parents’ relationship with food. In Rasta culture eating fresh is natural, with a lot of vegetables, a lot of food that can be picked right outside your door. So, many of the recipes in this section are vegetable-heavy, and almost all the ingredients can be grown in a small garden.
Turmeric Cooler
Serves 1, Vegetarian/Vegan/Gluten-Free
INGREDIENTS
2 chunks fresh turmeric
1 bunch greens (kale, lettuce, or spinach)
3 whole carrots
1 cucumber
1/2 or 1 lemon, your preference
1/2 inch fresh ginger
1 medium Granny Smith apple
1/4 pineapple, diced
PREPARATION
Wash vegetables and fruit thoroughly.
Juice all ingredients in a juicer.
Beet Quencher
Serves 1, Vegetarian/Vegan/Gluten-Free
INGREDIENTS
1 medium red beet
3 whole carrots
1 orange
1/4 pineapple
1/2 red bell pepper
1/4 jalapeño, or to your spice preference
PREPARATION
Wash vegetables and fruit thoroughly.
Juice 1 orange by hand and set aside.
Juice all other ingredients in a juicer.
Add orange juice.
Stir and enjoy.
All Green
Serves 1, Vegetarian/Vegan/Gluten-Free
INGREDIENTS
1/2 cup spinach
1/2 head of romaine lettuce
1 bunch kale
2 medium Granny Smith apples
1 cucumber
1 celery stalk
1/2 lemon
PREPARATION
Wash vegetables and fruit thoroughly.
Juice all ingredients in a juicer.
Healing Shot
Serves 1, Vegetarian/Vegan/Gluten-Free
INGREDIENTS
1 teaspoon honey
1 pinch cayenne pepper
1 fresh garlic clove, minced
Optional: 1 lemon, juiced
PREPARATION
Mix all ingredients together and shoot it!
“My body is very sensitive to what goes inside of it, which might be one of the reasons I’m drawn to food that nourishes.”
Coco Love Juice
Serves 1, Vegetarian/Vegan/Gluten-Free
INGREDIENTS
1 coconut
Pinch of sea salt, or to taste
Pinch of freshly ground pepper,
