Category Archives: Health

January 18, 2016



My life is a constant struggle between wanting to eat healthily and loving coffee. While coffee in itself isn’t so bad, I love all the different flavors like French Vanilla and Hazelnut etc. which can rack up the sugars and are filled with so many chemicals. So I wanted to come up with my own healthy version so I can drink my coffee guilt-free. By the way, what makes French Vanilla, french? Oh’s what you’ll need:


1 c Coconut Milk/Almond milk

½ c Coconut sugar

2 tbsp water

2 tsp Vanilla Extract


  1. Add sugar and water to a pan and stir until all the sugar dissolves.
  2. Whisk in Coconut Milk into the sugar mixture and stir quickly until it turns a light brown/golden color.
  3. Let it come up to a boil for 1-2 minutes.
  4. Set aside and add vanilla.
  5. Allow to cool and then transfer to your mason jar and serve with coffee of your choice.

½ cup of Creamer = 72 calories (avg) using Trader Joes Organic Coconut Sugar

Want more “guilt-free” recipes? Let me know in the comments below.



October 17, 2015

Recipe: Apple Cinnamon Goodness


I am just on a roll with all these fun healthy recipes. Well, I wasn’t in the mood for a green smoothie really and I was thinking about a smoothie that would make me feel like it was Fall, even though we have only two seasons in Trinidad; rainy and dry season. Regardless, I had apples and I had cinnamon, so this is what went down:

  • 3 apples
  • 3 bananas (frozen and speckled is better)
  • 2 tsp cinnamon
  • 1 tsp nutmeg or mixed spice
  • 1-2 c Almond Milk (milk of choice)

Add milk to blender, then toss in the remainder of ingredients. Serve cold and ENJOY!

I hope you enjoyed this Apple Pie Fall goodness in a cup!






Recipe: Healthy Hot Chocolate


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Possible? YASSSS! I don’t know about you but I get excited every time I see healthy and my favorite unhealthy foods in one sentence. Here’s the recipe:

  • 2 c almond milk (milk of choice)
  • 2 tbsp cacao powder
  • 2 tbsp honey
  • 1 tsp vanilla
  • pinch sea salt

Combine milk and other ingredients into a sauce pan or pot until hot. Keep stirring all the ingredients so that everything is properly blended. Pure into tea cup and top with cinnamon. ENJOY!

If you tried this recipe or want me to make more “healthy junk food” recipes, please let me know in the comments below.



October 5, 2015

Detox: Coconut kefir

I have been wondering why I’ve been having so many cravings for mostly carbs, and always eating but never feeling full. So I’ve been doing some research and I came across a few articles pointing to increased growth of yeast in your body. Now yeast is present in the body naturally but too much can cause a ton of other health issues including weight gain or difficulty in gaining weight, sugar or carb cravings, excessive bloating, or inability to eat because you feel bloated all the time.

In my quest to solve my constant cravings and excessive eating of carbs, I came across Kefir. Kefir is a cultured, creamy product with amazing health attributes. It contains friendly ‘probiotic’ bacteria found in yogurt. The naturally occurring bacteria and yeast in kefir combine symbiotically to give superior health benefits when consumed regularly.



  • STOPS cravings for sugars and carbs (which converts into sugars in the body). This is because it is the overgrowth of yeast in our gut that either makes us crave sugars or makes us feel bloated all the time. Resulting in weight loss and difficulty in gaining weight.
  • AIDS in digestion of all foods, while toning and cleansing the intestines and liver.
  • EASES aches and joint pains.
  • CLEARS up skin problems like brown liver spots, skin tags, moles etc.
  • IMPROVES vision.
  • HELPS to heal leaky gut and improves digestive health.
  • Makes hair, skin, and nails healthier because of the high mineral content (potassium, natural sodium, calcium, and magnesium).
  • CLEANSES the endocrine system which refers to a collection of glands that secrete hormones directly into the circulatory system.
  • SUPPORTED by a good diet rich in alkalizing foods, the coconut kefir creates the right environment for good bacterial flora to cultivate which in turn strengthens your immune system.

PS. When taking kefir, stay away from foods that feed yeast like bread, pasta, alcohol, pizza, and producing containing citric acid, like oranges, and limit sugars as this feeds yeast as well. *Almost all fruit contain sugar.


  1. Store in refrigerator
  2. Do not use past expiry date
  3. Shake first
  4. Pour out, do not put spoon in bottle to contaminate it
  5. Children- 1 tsp in the morning before eating
  6. Adults- 1 tbsp in the morning before eating (you can gradually increase to more times in the day, but slowly)
  7. Drink lots of water
  8. It can increase energy, so do not take a night.


Not everyone experience side effects, however the more fungal your body is the more reactions you may get. Some possible symptoms are headaches, diarrhea, fever, shakes, rashes, breakouts (any way your body usually releases toxins).

I usually get my Coconut Kefir from The Happy Gourmet in Valsayn, Trinidad. Find them on Facebook (click) or you can call Tracy Lee Son in San Fernando at 792-9953 or Alexa Cheeks in Port-of-Spain at 355-1602.

If you need any more info on Coconut Kefir, or have tried kefir let me know in the comments, I would love to hear from you.







Disclaimer: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian. I do not claim to cure any cause, condition or disease. I do not provide medical aid or nutrition for the purpose of health or disease and claim to be a doctor or dietitian.

This is merely an opinion blog. The information held on this blog is merely the opinion of a laymen individual.

September 15, 2015



You ever felt like you shouldn’t eat junk food again but then “lady time” comes around and your hormones starts to run amok? Oh, maybe thats just me 🙂 If this is you though and you want to still eat healthy even when you’re craving junk, then this recipe is for you.

I have been addicted to McDonald’s French Fries for some weeks now (I know, I’ve been a bad girl). So to help me recover from this addiction, I’ve decided to make a healthy version of French Fries. I had some tofu in the fridge, thus…TOFU FRIES. Now, don’t judge it before you try it, it’s really delicious, even if you’re not a tofu lover. You can also substitute tofu for sweet potatoes, carrots, zucchini, cauliflower, mushrooms, pretty much anything that you can fry really.  Here’s what you’ll need:

〉 1 package Extra Firm Tofu packed in water

〉 coconut/olive oil for frying (you can also bake these)

〉 1 tbsp sea salt

〉 2 tbsp ground black pepper

〉 1/4 tsp cayenne pepper

〉 1/4 tsp garlic (finely chopped)

〉 1 c Panko breadcrumbs (or homemade breadcrumbs or flour) 

〉 1 egg, lightly beaten (VEGAN OPTION FOR EGG WASH- water and baking soda mixture, beer or sparkling water)


  1. Prepare a plate lined with a couple layers of paper towels/napkin to absorb moisture from the tofu.
  2. Take tofu out of the packaging and rest on the plate you’ve prepared with paper towel.
  3. Place more paper towels over the tofu and set another plate on top of it to draw the moisture out. Leave for 15-20 mins until most of the moisture is absorbed by the paper towel.
  4. Heat frying pan on a medium heat and coat pan with a generous amount of oil for frying. NB. You can also bake these for an even healthier option. Preheat oven at 375°.
  5. Prepare another plate to drain off the tofu fries when they are finished.
  6. After the majority of water is absorbed, remove tofu from the plate. On a cutting board, cut it into “fries” about 1/2″ thick (or however you want your fries really).


7. In a medium bowl, combine salt, black pepper, cayenne pepper, garlic and egg (or egg substitute). Then, in a plate, add breadcrumbs.

8. Form an “assembly line” with egg mixture first then breadcrumbs.

9. Dip the tofu into the egg mixture and then into the breadcrumbs and place in fryer. Keep turning the fries in the pan until all the sides are golden brown. Repeat this process until all the tofu is fried.

10. Allow to cool, and enjoy with your favorite sauce (Sriracha & ketchup is my fav)

Take care of your body and your body will take care of you.



August 10, 2015

Healthy Protein Tri-Berry muffins


Muffins is one of those versatile foods that save you time and money. I packed these with antioxidants (berries) and protein so it keeps you full longer. These are soooo delicious, I have literally made them once a week for the last three weeks. The best part about these muffins is that you can personalize them, its healthy and you can have them anytime of the day you like. When these babies are in the oven, your kitchen will smell divine.

I’m really excited for this recipe, can you tell 🙂 Here’s what you’ll need:

Serves 12

MACROS per muffin: 64 cals | 6g carbs | 3g fat | 4g protein

Adapted from The Barefoot Contessa

〉 1½ cups all-purpose flour (I use oat flour, but any flour of your choice)
〉 1½ tsp. baking powder (I use Clabber Girl gluten free baking powder)
〉 ¼ tsp. baking soda
〉 ¼ tsp. sea salt
〉 1 tsp. ground cinnamon
〉 ½ cup brown organic sugar (or honey/agave/maple syrup)

〉 1 cup mixed berries (fresh or frozen)

〉 1 scoop Shredz Protein- Blueberry Muffin (or any vanilla protein powder)*

〉 ¾ cup Almond milk
〉 1 egg
〉 1 stick unsalted butter, melted
〉 1 tsp. vanilla extract

Feel free to add pecans, walnuts, flax seeds, chia seeds, or a ripe banana as well. 

1. Preheat oven to 375ºF.

2. Place muffin liners in tray or coat try with any cooking spray.

3. Sift flour or blend oats to make oat flour. Add protein powder, baking powder, baking soda, salt, cinnamon and sugar together to flour in a large bowl. Stir with a whisk to combine.

4. In another bowl, combine the milk, lightly beaten eggs, butter and vanilla.

5. Add the wet ingredients to the dry, and stir until combined. Don’t over mix the batter. Fold in the blueberries, raspberries and strawberries.

6. Spoon batter into the muffin cups. Bake for 20 to 25 minutes or until a cake tester comes out clean and the tops are nicely browned.

N.B. If you are using frozen berries, make sure not to thaw the berries. If its hard to break apart, allow to defrost for a couple minutes but not all the way through. Don’t let too much of the liquid from the berries to get into the batter.

If you tried this recipe, snap a pic with #thatkhadineproject. I love hearing from you.





July 27, 2015

Berry Melon smoothie


Its been a while since I’ve posted a smoothie recipe, which is weird because its summer and summer means smoothie season. 🙂 Moving on…I looked around my kitchen and saw what fruits I had on hand so this is what I came up with, its delicious and refreshing. You will need:

〉 3 cups watermelon

〉 2 cups spinach (or kale)

〉 1 cup berries (I used mixed berries) 

〉 1 scoop Shredz Blueberry Muffin protein powder (optional)

Blend watermelon and spinach first, then add berries and protein powder. Blend until smooth.

TKP TIP: There’s no need to add water as the watermelon blended will add liquid to the mixture. However, if you want to add some coconut water you can.

If you’ve tried out this recipe please let me know by using the hashtag #thatkhadineproject or comment below.




June 21, 2015

How to always be on time


So we all know the struggle of getting ready and out the door yet making it to work or school on time. I know for me, every morning is a struggle so I came up with some tips and tricks to help you always be on time and make your mornings a little less stressful.

1. Set alarms to help you stay on track

We all know how quickly time goes in the morning. You think you have an hour and then after making breakfast, its like you have 10 minutes left. So, set an alarm for the time you should be leaving the house and then another at midpoint to that time so that you would know how much time you have left. So basically its like three alarms; 1) to wake up, 2) midpoint to leaving the house and 3) the time you should be leaving the house. I know its a lot but it has helped me stay on track and thus, you’d always be on time.

2. Meal prep

Meal prep is so crucial not only because you want to be healthy but it can help you save money and time as well. There are several options for meal prep, you can choose to prep on Sunday for the week or every night for the following day, whichever is more convenient for you. You can even do both Sunday and midway through the week. Its up to you.

My favorite food thats healthy and on-the-go is shakes. I make a lot of protein shakes especially and its so simple and quick and its healthy and makes you feel satisfied. My favorite recipe is to throw some milk (almond), 1 scoop of protein powder and some almond or peanut butter in a cup and shake it and there you go. You have a great meal that will keep you till about 10am or even lunch time.

Another great option is salad in a jar, you can chop up vegetables of your choice, toss it in a jar with some salad dressing and you’re out the door. Some other convenient options include: frozen vegetables, salmon burgers, or even boiled eggs which you can leave to boil on a medium to low heat as you are getting ready. Try investing in a pill organizer or just any container for vitamins and pack them with your multi vitamins or supplements, leave it in your bag so you won’t forget to take them.

3. Clothes prep

As we all know ladies, it can take forever to find something to wear on mornings. And when you’re hustling to get out the door, finding an outfit is the last thing you need to be doing. I think I spend the longest time trying to choose what to wear and if I prepared what I was wearing from the night before or even the Sunday before (ambitious much?) when I’m doing meal prep, that would eliminate the time wasted in the morning trying to find matching pants or shirt.

TIP: Invest in dresses for work as it is the easiest outfit to put together, keep it professional of course 🙂 

4. FIVE minute Makeup routine

Now, I know you might be saying, “girl, I don’t have time to do my makeup in the morning.” And I’ve been there, I don’t have much time myself. However, what if I told you that you can still have that Kim K glow and be on time for work? So firstly, you need to watch your face, do it right now…I’ll give you a minute. Okay, minute over. See what is important for you to do. For me, I need to hide my under eye circles and my eyebrows is a must. There are some key steps that we cannot afford to skip no matter what the occasion. Our eye brows frame our face, it can make you look like you put in all this effort and you really didn’t. So for me, I focus on hiding my under eye circles and doing my eye brows. I can afford to skip foundation, eyeshadow, and winged liner. So it takes me little to no time to put my peach corrector on my dark spots and then dab some concealer over it, blend and the skin is done. I fill in my eyebrows with eyebrow powder and then fill the gaps with a pencil and that’s done. I pop on mascara and I can put my lipstick on in the car. And that’s that. Ten minutes max. There’s no need to be extra with your makeup, keep it fresh and simple.

TIP: If you can’t seem to get this in 10 or so minutes, pack a makeup bag and do your makeup at work.

5. Hair routine

If you have curly hair or unmanageable hair then this step is for you. The key to getting your hair done quickly on mornings is prep. I wear the same styles to work every day, I keep it professional yet stylish. I do a top knot almost every day and before bed, I would make sure to style it in the way I would for the next day so in the morning all I have to do is brush or refresh the curls and I’m out the door.

TIP: You can also try styling your hair and then putting a satin bonnet or wrap over it the night before. 

The key to being on time is prep and keeping your routine short, simple yet effective.

I hope these tips help you to be on time and ease your morning routines whether you are a homemaker or a professional.



May 29, 2015


Happy Friday! We all know how crazy the weekend can get, and in the middle of all these social events, we still got to find a way to stay healthy. Here’s my easy no bake protein bar recipe that is not only sweet and delicious, but its healthy too. Its full of protein so it will keep you full for a longer time and the best part is that you can feel free to make it your own and it doesn’t require any baking or culinary experience. Here’s what you’ll need:

IMG_5525– 1 ½ c oats

– 1 scoop Muscle Pharm Chocolate Peanut Butter protein powder (protein of choice)

– 1 dash cinnamon 

– ½ almonds

– ½ c dried cranberries 

– ½ c vanilla extract

– ¼ c honey 

– ½ c peanut butter 

– ¼ c almond milk (milk of choice)

– ¼ c dark chocolate chips (optional)

–  ¼ c shredded coconut (optional)

MACROS: (per bar) CARBS: 25g | FAT: 8g | PROTEIN: 9g


1. Mix oats, protein powder, cinnamon, almonds, cranberries and shredded coconut together in a bowl.

2. Mix in a separate bowl, vanilla extract, honey, peanut butter, milk and chocolate chips.

3. Put bowl with vanilla and honey in the microwave for 1-2 minutes.

4. Then combine wet ingredients with dry and pour into a square dish lined with wax paper.

5. Place in fridge for 4-8 hours and slice into small bars. It makes about 6-8 bars.

If you tried this recipe, send me a picture with the #thatkhadineproject



May 19, 2015


This has to be one of my greatest inventions yet! I was searching for a way to spice up my breakfast routine of eggs, green smoothies and oats but something that wouldn’t leave me starving by 10am. It always leads me to making some poor eating choices like sada roti or a panini or something thats no good. Here’s what you’ll need for this dream:
Chia pudding tier:2015-05-19 10.48.17

– 1/2 c Chia seeds

– 1 c Coconut Milk (or milk of choice)

– 1 tsp honey

Smoothie tier:

– 1/2 c strawberries (frozen)

– 1/2 banana  (frozen)

– 1 c mixed berries (frozen)

– 2 c Coconut Milk

1. Mix Chia seeds, honey and milk and leave in fridge overnight.

2. Next day, blend berries, banana and milk together and pour on top of chia pudding.

This is very easy to make and the best part is you can substitute these ingredients for whatever you got at home. If you happen to give this a try, please tweet or send me a picture on Instagram with the #thatkhadineproject