Sugar'N Spices of Life-Raleeza N.R.Ougrah-

Hello and warmest welcomes to my culinary blog.

My goal with this blog is to share my experiences, knowledge and overall good times and good eats with you all. Join me ! Through my love of culinary arts, we will travel across borders, over the largest seas to the smallest nooks and crannies of the tiniest islands paradises and foreign cities indulging in rich cultures only found in the immaculate kitchens around the world with you , from me.

Hey there Earthlings !

I'm here today to plant some seeds of wisdom on you all ! Today we are talking all things Plant Based Diets. So let's get down and dirty and let me plant one on ya!

First things first!

A plant based diet is a nutritional regime that does not included animal made products such as meat , dairy and cheese. Ingredients like nuts , seeds , legumes, grains, fruit and vegetables are used to create a balanced and nutrient sufficient meals each day. Plant based diets use these ingredients as a healthy alternative or replacement to meat based proteins , vitamins and minerals.

Why are people going green?

Here are three benefits of choosing a plant based diet.

The Cost – Using grains and legumes such as beans and soy are cost effective in the short and long term because of the fast growth rate . In addition, the surface area that vegetables and fruit for a protein based diet can take up is far less than several farm lands where only a handful of animals would be raised. Did you know on average approximately 100 000 soy bean plants can be planted per acre of land? That same acre of land can only home 50 to 100 chickens. This is partly why soy beans and legumes are able to be mass produce and substantially less expensive than those chickens or any meat product. Plant based ingredients basically raise themselves , other than water and sunlight there is less labor needed to grow them. All these factors contribute to a lower food cost for a plant based diet in comparison to a meat based diet.

The Environmental Impact – A plant based diet causes less damage to the earth because the majority of the product and plants and trees for these fruits and vegetables are actually contributing to the environment by cleaning our air and providing cleaner oxygen to breathe. The life span of some of the fruit trees are renewable in the sense that we are able to reap more than one cycle of crops from the single tree. 100% of the trees and plants are either consumed or used as compost to fertile new plants and the soils for future generations . A plant based diet gives back to the environment with the least carbon footprint.

Nutrient Benefits and Food Sustainability – For every piece of meat we consume we are gaining a large portion of our protein intake , calories , iron and other vitamins in a smaller serving like one steak for example . A plant based diet is a great indication that it is possible to live a healthy lifestyle without eaten meat and animal based products. Though we may have to consume a larger amount of these legumes , grains and beans to intake the same amount of nutrients as a steak , the plant based alternatives gives us a cleaner way to gain our vitamins and minerals because we cannot be sure what the animals are fed on purpose and what conditions they are raised in humane or not. Plants and vegetation take up less of a labor force than raising animals over a few years . We can reap the benefits of our plants sooner rather than later and regrow a new cycle earlier. In the future , with growing populations and more consuming meat and fish products we will eventually run out of these meat products. This is what leads to artificial and hormone growth animals that are not healthy to eat. Plant based diets are traditional and are the future guaranteed food source as long as the earth is looked after in the present day.

Check out this recipe for an example of how plant based diets can bring creative and exciting dishes to the table. This recipe for Mushroom Cold rolls are a tasty way to eat your veggies!

MUSHROOM ROLLS

2-3 Rice paper sheets

125 g oyster mushrooms, shredded

1 clove garlic ,minced

½ tsp ginger ground or fresh

1 tsp olive oil

1 tsp sesame oil

2 sprigs cilantro or thai basil

1 spring spring onion

1 tbsp of soy sauce

¼ thai chili

¼ cucumber julienned

¼ carrot julienned

20 g rice noodles , bean sprouts or red cabbage

1. Sautee shredded mushrooms with olive oil . Cool .

2. Wet rice paper rounds with water until softened.

3. Assemble ingredients in center of roll and proceed to gather and roll upwards tucking the sides in to secure content.

4. Serve cold with Peanut Sauce or Sweet Heat honey Oil.

Pickling Vegetables in Vinegar is optional prior to rolling.

In the future , I can without a doubt see myself offering a wide range of plant based foods in our menus due to several reasons. Some of these reasons are religions, food sustainability, cost and menu enhancements and my philosophy as a chef. My philosophy is that food is the key to peace and love that bind the many cultures in a world filled with differences. Plant based diets can be experienced at every corner of the world by every type of individual. Everyday we learn of new cultures , religions and beliefs that come with dietary restrictions and exceptions , having plant based menu items will cater and touch base with a larger more diverse customers. Plant based ingredients like beans , rice , grains , fruits and vegetables can be dried, dehydrated , frozen or preserved to extend shelf life of products and I will be able to keep more inventory on hand than raw meat and dairy that would expire out faster and create the risk of loss for my business. Fruits , Vegetables and grains are such versatile vital parts of our everyday lives that the possibilities are endless when it comes to cooking and creating new recipes. These ingredients are foundations for the simplest and the most profound flavor profiles that is helpful when trying to create new and reinvent menu options based on seasonality in addition to support the local farmers and vendors in our city. A plant based diet allows for flexibility all around the world which is essential for a business in a constantly changing environment.

The ingredients for this recipe was very easy to find! Consisting simply of vegetables , herbs and spices , all the ingredients were found within the city at larger and smaller grocery stores . This recipe allows for a lot of variants as well and is perfect for leftover vegetable scraps or whatever you have in the fridge. I suggest simple and few ingredients are better . My only challenge would be fitting all the goodness into the fragile rice paper sheet , but with a little patience you will be on a roll in no time! I would definitely make this recipe again and try pickling the vegetables in vinegar prior to rolling to enhance the crunch factor and add acidity without salt. Lastly , I would try a different flavor profile like a Greek Mediterranean roll , a Italian olive bruschetta roll or a sweet dessert roll instead with fruit compote. The possibilities are endless , so just keep on rollin' through life with a little sugar and spice ! 😉

https://offgridpermaculture.com/Permaculture/Pastured_Poultry__How_Much_Land_You_Really_Need.html#:~:text=The%20conclusion%20of%20this%20work,droppings%20are%20disposed%20somewhere%20else.

Hi! Bonjour! Hola!

I know what your thinking ... How can a Pear be a vegetable ? Let me introduce you to the Chayote fruit and vegetable. One of my many reasons I love the Culinary Arts and food is the power that every ingredient holds within its history. Food such as the Chayote squash, has a very deep rooted history touching and linking many cultures from Mexico , known as Chocho, to France ,the Caribbean and Louisiana ( a.k.a. Christophene or Mirliton).

The Chayote, are native to the Tropics in warmer climate areas. They come into fruition in late October to November. It is a part of the Curcubitacaea family meaning it is a cousin of a cucumber and a squash.

~ Chow Chow Kootu ~

-3 chayote squash .washed , peeled , diced -¼ cup moong dal -⅛ tsp turmeric powder -2 tsp salt or to taste -¾ cup water -¼ cup coconut grated (if using frozen, thaw it to room temperature) -3 dried red chilies -1 tbsp cumin seeds -¾ cup water divided -2 tsp coconut oil -½ tsp mustard seeds -1 tsp urad dal -5 to 6 curry leaves

https://www.vidhyashomecooking.com/chow-chow-chayote-kootu-with-coconut/#recipe

When purchasing Chayote , look for the smooth and less wrinkled squashes as that is an indicator of an aged vegetable that will result in a more bitter tasting dish. This vine growing vegetable is sold by the pound around $1-2/lb .In this circumstance, I was able to purchase 3 squashes for the individual prices of about $1.25 each piece. Relating this price and the quantities of product that a customer can obtain from one squash for example , this vegetable bearing the Chayotes in large quantities on vines are highly sustainable . Each perennial plant will keep baring approximately 5-10 chayote squashes per year. Because they grown on vines , less surface area is occupied and therefore sustainably and effectively uses the land. The plant is highly profitable due to the fast and large quantities of the vegetable turnaround. This is turn creates lower pricing for the consumers. The Chayote is being mild in flavour like a cucumber or water chestnut allows for endless possibilities for recipes as is can me roasted , stewed, braised , boiled and many more methods.

The Chayote vegetable , as versatile as it is , is worth a try for the experience like any other new food. Personally , I would try another method of cooking other than the curried style to more appreciate the delicate flavouring and perhaps treat it like a squash more than cucumber or potato in a soup . Be sure to check out the Chayote squash !

- Chef Rayray :)

Looks deliciously tempting doesn't it?

They say that big things come in small packages. This is the case with the flavor profiles that are packed into these Cornish Hens. Cornish hens - a.k.a. Rock / Game Hens are of the smallest of the chicken family. I chose to share these gems with you because my family eat these hens on special holidays like Christmas and New Years. These baby birds come from a interesting history. In the 1950s, a couple of Connecticut farmers were recovering from a farm fire and needed to quickly breed chickens to make money. They cross-bred the standard Cornish chicken ,a White Plymouth Rock hen and a Malayan fighting cock to create the rock Cornish hens we consume today.

Known for their small size , the average hen weighs in at about 1-2 lbs. This mini chickens are slaughtered at about the 5 week mark and no later to ensure the juiciest and tender meat. They are popular due to larger breast sizes and the fatty skins that are great for the cooking methods that we use to prepare them.

Simply treated like any other poultry , there are many ways to prepare a Cornish hen such as :

- Roasting - Braising -Baking (Stuffed)

-Grilling (Spatchcocked) - Boiling (For soup)

In butcher shops and grocery stores , we can find these whole hens in the frozen section or fresh , individually packaged or in multiples of 4. Due to the special upbringing of the hens , the price for an average hen weighing about 1-2 lbs will cost around $ 5-8 /lb CD$. It is a delicacy and a treat to be able to serve a whole chicken per person. Unfortunately , because these chickens are so pricey to begin with , we do not see them commonly on menus in restaurants. For example , if a restaurant has a food cost of 30% on every dish and the cornish hens cost about $9 each , the menu price would have to be reflective of this therefore selling for $25-30 a dish in Ontario.

Now to the good stuff : Here is my suggestion as a recipe for a honey mustard butter glazed cornish hen .

Ingredients

-Glaze and Baste-

- 1 Cornish hen, whole

- 1 Tbsp honey or maple syrup

-1 tsp Dijon Mustard

- 250ml Butter ,Unsalted

- Lemon

-Stuffing-

-1 cup Wild rice, cooked

-10 g dried cranberries , chopped

- Granny Smith Apple, half, diced

-2 cremini mushrooms, diced

-1 clove garlic

-1 sprig thyme and rosemary

- salt and pepper to taste

-Mirepoix-

-Carrot , Onion , Celery , half each.

Method

1. Mix all glaze ingredients together , set aside.

2. On a clean surface , use half the lemon to clean the chicken throughly.

3. Assemble all the stuffing ingredients in a separate bowl.

4. Stuff Cornish hen with stuffing mixture.

5. Score skin of hen slightly to infuse glaze. Rub glaze mixture with butter on top and under the skin of the hen.

6. In a roasting pan, add diced mirepoix to bottom of pan and place the hen centered on top the mirepoix.

7. Cook for 25-30 minutes at 450F covered. At the half way mark, baste Cornish Hen with drippings, jus and butter collected at the bottom of the pan . Broil to crisp and give colour an addition 5 minutes until brown.

Here are some other Cornish Hen recipes that are worth mentioning!

Lemon herb Roasted Cornish Hens https://www.jocooks.com/recipes/roasted-cornish-hens/

Tuscan Grilled Cornish Hens https://www.foodnetwork.ca/recipe/tuscan-grilled-cornish-hens/22994/

Today's Topic is all about Nutrition!

There are a couple interesting subjects that intrigue me when were talking about nutrition and the effects of food on our body. By now, I strongly believe that we are what we eat and that our bodies truly are our temples. I would like to explore more about these juicing diets and drinking routines that are all the rage in the social media universe. Is juicing beneficial or harmful to our bodies? I would like to learn more about the types and amounts of juices or smoothies we are allowed to consume and their contents like protein powdered and all the fancy add ons that we can put into them. Why do people lean towards juicing in the first place as a meal replacement ? The other topic that interests me is foods and diets that improve skin and hair care. On the topic of fads and trends in social media, how the hair and skin masks made from natural foods like oatmeal , turmeric, ginger or green tea and other food ingredient compare to actually consuming these products instead of applying them topically. Are there any other ways that we can reap the benefits of foods and food waste that help us cosmetically. More importantly how much is too much? Can changing our diets change the appearance and health inside and out of our skin?

When asked the question , whether I believe that nutrition will play an important role in the Culinary Arts in the future , my answer is without a doubt! As I mentioned before , we are what we eat. In the times we are in with the COVID-19 virus , I believe that with all of the controversies around vaccines and medicines , the people will be turning to natural remedies and healthy diet changes to promote healthier immune systems more often to avoid getting sick... or getting stuck in these lockdowns in attempt to return to normal faster. In the realm of Covid, due to the shortages of many food items that we are used too, I think that nutrition and eating healthier will be a ongoing trend and very useful skill to be able to survive and make our food and dollars last in these hard times. Nutrition will be essential to our futures in regards to the culinary arts by providing education to allow to create and prepare well balanced meals at an affordable cost because the costs of food will affect us all . Alternatively , lockdowns have ceased alot of exercise and activities that we use as our workouts and physical activities for the week . Nutrition will play an integral part in the Culinary Arts because people will either want to promote healthier eating lifestyles or resort to comfort foods .Using the education of nutrition in the culinary field will help find that healthy lifestyle we will all crave soon .

How to pick out the good apples from the bad?

(Credible sources= Good Apples )

https://food-guide.canada.ca/en/

Websites like the Canadian Food Guide , are the good apples. Websites that are governement operated and contain studies and research findings from University and College Professors , Doctors and experts in the medical fields. It helps to find out who is writing the information you are reading, what is the author's creditials ? Does the author have a bias ? Does anyone gain anything from creating and putting out information favouring a particular food item? For example , Dairy Farmers of Canada- Drink Milk , Love Life ads and articles. Making sure the information is up to date and still relevant and not opinion base but based on hard core facts and statistics.

(Bad Apples - less credible sources)

https://www.cosmopolitan.com/health-fitness/a45480/healthy-meals-that-arent-salad/

Sources like magazines where the authors are usually paid to advertise or support certain causes and restaurants will usually provide information that promotes those businesses regardless of whether the nutritional information are factual or fictional.

Sites that seem more like an opinion based blog or don't contain any resources that support there issues and simply state ideas that seem false or too good to be true , usually are . For example this website offers recipes and food items found in major restaurant chains liek IHOP , McDonald's and Olive Garden . They go on to offer health advise such as how to "make up " for the lack of fruits and veggies in a fast food meals and how to double up on proteins in the next meals . We know well from our basic nutritional education that too much of a good thing is bad for us. It is all about balance of all of the food groups required to support a healthy lifestyle ,mind and body.

Hello everyone!! Today I will be sharing with you one of my favorite preserves . This is a fruit what we call back home in Trinidad - A pommecythere ( sour apple - French), known as a June Plum or a golden apple. This fruit when unripen is green as shown above in raw form, and turns a golden yellow when ripe (hence the name ). It contains a unique prickly seed on the inside and tastes tangy and crunchy when green. Unlike when ripe and sweet, for pickling purposes we prefer green pommecytheres. This very simply preserve is very common and at every corner road in the caribbean. Using the same spices and herbs , you can substitute almost any fruit like mango and pineapple.

For starters, I was taught to do this pickling with water and salt solutions. However after doing this preserve a couple times , this time around I decided to pickle and preserve the June Plums in a vinegar water solution with salt too of course. The addition of vinegar to me allowed the herbs and spices to penetrate and absorb into the flesh of the fruit better. Plus, the vinegar also prevents the fruit and garlic and herbs from turning green or brown.

Recipe :

- 5-10 Pommecytheres

- 10 sprigs Bandhania - (Shadow Beni - Culantro - Ngo Gai)

- 1 bulb of garlic - rasped or crushed

- salt and pepper to taste

- 2 or 3 scotch bonnet or scorpion peppers

- a cup of vinegar

- 3 cups of water

My findings

- Scoring the fruit prior to soaking helping liquid and flvours to soak in .

- The vinegar keeps the fruit crispy and crunchy even after months in the solution.

- Flavors - Spiciness, sweetness and the herbed cilantro like flavoring of the bandhania are infused into the fruit , keeping the juiciness of the fruit intact .

This is a must try ! It is a very versatile recipe and this preserve can be made ahead and last for up to two seasons. The hard part will be trying not to eat them before they are well soaked. ;)

About to sneak one now ... try it with pineapple ! That is my favourite! - Chef Rayray

Good Evening everyone! Grab your favourite glass of Sauv. Blanc and get ready to chow down on this mound of seafood delight. We're getting fancy tonight!

On the menu tonight : Fritto Misto made by me at Function Bar in Toronto, Ontario. The name fritto misto simply means pieces of meat or seafood and vegetables that are deep fried in a batter. This rendition of this dish is made with calamari, shrimp , chickpeas , onions and fennel in a house batter. I chose to do a sensory evaluation on this dish because it incorporates one ingredient that is new to me - Calamari Rings and one ingredient that I am giving a second chance to because as a kid I did not like at all - Fennel /Anise.

First Impressions : This is a savory and salty dish. At first glance, wafts of the crispy ,salty and crunchy deep fried batter fill your senses. It is a mouthwatering sensation. Each individual piece is coated and crispy on the outside with tender fillings and individual pops of different flavours of each harmonizing ingredient. The battered chickpeas ,shrimp and calamari have a salty and savory taste that surprisingly to me , compliments the sweet tastes of red onion rings and get this! , the fennel.

Focusing on the fennel , as a kid , fresh fennel to me tastes solely like black licorice not like a salad green at all . I absolutely hate black licorice to this day. All that I can saw was that fennel was a bitter lingering flavour in your mouth that makes me feel like a dark cold miserable winter day. After trying it in the Fritto Misto, also being older and with an expanded and more mature palate, this deep fried fennel was without a doubt more tolerable and quite enjoyable! The saltiness of the batter on the fennel brought out a sweet cooked note much like a onion ring . It was tender on the inside and not bitter at all. In fact , it was only until I ate it cold that I could taste a very mild tang and bitterness. In the end, I think I will stick to deep frying my fennel if I need to eat it , fresh is simply to bold of a licorice flavour to me. It was interesting to see that cooking the root vegetable allows to manipulate the flavours.

Let's get down to the fancy food - Calamari , or so I thought , its just squid rings! In the beginning I associated calamari with caviar, wines, steaks and lobsters , you know, the finer things in life. I have never tried it before but this fritto misto opened a whole new level of seafood to me . Straight out of the package it was frozen , and thawed and looked like a onion ring but rubbery like a thick elastic band. White in colour , and not transparent like some fishes and seafood , it felt like the consistancy of a peach ring. The smell was like any other seafood , fresh and fishy but not unbearable.

Once battered and cooked ready to eat, the squid rings were salted. I was advised not to overcook them in the fryer to avoid them turning into a tough dried rubber texture inside the batter. Tasting the calamari, was a strange unfamiliar texture in my mouth but it was very mild tasting itself and worked perfectly with the crunchy texture of the batter. I believe that is was weird textured because I am used to food breaking down instantly in contact in my mouth. The calamari rings definetely need to be chewed and processed before swallowing . Contrary to the fishy and straight off the harbour taste and smell I thought that it would have , the calamari had a subtly sweet note to it like scallop meat.

I loved the complex chemistry of flavours and textures of all of the ingredients in this dish. I would have liked to see a dipping sauce served with it. A lemon dill tartar, buttery herb garlic mayo or a cocktail sauce I think would pair nicely with this meal. I would most definitely have it again. Maybe I will try octopus.... hmm.

Until the next food adventure! Take the time to stop , relax and de-stress with a fritto misto and a glass of white wine! Remember whatever the problem, there will always be bigger fish to fry ! ;)

Today I have made for you , a new soup to me, Thai coconut Lemongrass Chicken soup! I attempted this soup from scratch with no recipe. The story behind this soup is that it screams comfort to me. This soup was a go-to at a local 24 hour Thai restaurant near me at all hours of the night and especially when sick.

This soup tastes amazingly light, smooth and just the right amount of heat . It comprises of notes of coconut , tomato ,lemongrass and lime. I would describe it as broth like packed with vegetables chicken chunks and flavour bursts.

Today , my family were my taste testers . I also tasted the soup and loved it ! Some comments and notes from the tasters were that it needed more chicken pieces and more spice and heat flavours like chili paste maybe ? Personally, I think I could of added more chili and maybe a little less coconut milk because it mellows out the flavours in the soup.

My takeaways :

I had some difficulty gaging my cooking temperatures because of the chicken inside the soup. This soup is a slow cooker for sure. It has to be at a simmer so that all the flavours like the lemongrass and the milk can be infused with the tomato. I slow simmered it for about an hour and a half to assure that the chicken would not be rubbery and tough. Patience is a virtue. This might be the one thing i do differently. By adding the chicken later on in the cooking process maybe the chicken will be more tender and shreddable. Id add a smidge more chili and fresh basil instead of dried. I hope you like this very simple and easy recipe. :) Tell me how it goes and what your favourite comfort soup is ...! ( Recipe follows)

Recipe

-Garlic 2 cloves

- Onion 1/2

-Ground ginger 3tsp

-Leeks 1 stalk

-Thyme 2 sprigs

-Olive Oil 10ml

- Lemongrass - handful , dried and tied with twine

-Chicken Breast 1, medium sized

-Broth 1.5L Chicken and vegetable

-Coconut Milk 1 can

- Basil fresh, 3 leaves (thai preferred)

-Soy sauce 1 tbsp

-Sri Racha Sauce 2 tbsp

- Cocktail Tomatoes quartered

-Carrot 1 ,diced

-Celery 1 stalk

-Salt and pepper to taste

1. Sautee and sweat aromatics ( garlic , onions ,leeks and ground ginger)

2. After 10 minutes , add chicken breast sliced and tomatoes ,mix and cook on medium for 5-7 minutes.

3. Add Broth and lemongrass and bring to a boil.

4. Reduce heat and simmer for an hour.

5. In the last half hour , slowly add a coconut milk, basil ,spices and herbs.

6.Simmer for half an hour more ,casually stirring.

-My philosophy -

Learn from the basics, Live in the present and Leave your mark for the future.

I believe there is always room for improvement in this case to recipes. Never be afraid to add your personal touch to things. Embrace change , love our differences and learn from them.

Cook. Create. Eat .Repeat.

Cook for your happiness not by an instruction manual. Pour your heart and soul into your kitchen.

What kind of Chef am I?

Innovative - The Sky is the limit, The possibilities are endless with food and creativity for me.

Competitive - I can and will reach all heights to attain my goals and dreams in the kitchen.

Healthy - I am not the most healthy, but I am always interested and looking for healthy options. Options that help the circumstances like diabetes , high blood pressure , obesity and over all general feel good foods.

Technically as a chef no. Aside from cooking at home , I haven't worked in the industry. I have however been to many restaurants in the GTA , some notable and others not so much.

Everybody has to start somewhere ... This is the start of my journey... stay tuned ladies and gents ! Watch me flourish!

https://www.foodandwine.com/news/whats-your-cooking-personality

Check This Out! These websites can give you an idea of what kind of chef you are ! This site caught my eye after one of my chefs in my Food Theory class sparked a discussion on why we wanted to be a chef and what are motivations and drive was for our future goals?

Circa Summer 2000, I attended The Culinary school of Ontario. A newspaper clipping preserved by my parents. Since I was a little girl, I had a passion and curiosity for cooking and eating , but mostly cooking. I spent my spare time watching the food network and dreaming of one day being an Iron chef. Little did I know , this would jumpstart a lifetime of my love of being in the kitchen.

So why do I want to be a chef now? More than 10 years later? I originally was in school studying linguistics and the French and Spanish language , aspiring to be a teacher. The idea of being a "cook" was not appealing and wasn't considered to those close to me, "a real job". After a series of unfortunate events and many obstacles along the way , I realized that i was a more hands on learner . After 5 years of university and living and listening to the advice from all corners of the earth , I realized that I was not happy. I needed to follow my dream rather than pursuit a career that would probably make me miserable and not allow me an outlet to express myself.

I decided to take the leap. I have started to pursue my education in the culinary arts . My passion for cooking and love of food started by learning to make traditional dishes from my grandmother, my parents , aunts ,uncles and cousins. Food became my outlet. Having the ability to cook was essential. My earliest memory of my grandmother was watching her make roti and waiting patiently as each one was done . Fresh ,hot and steaming , we ate it with cheese or butter at any time of the day.