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Living family food home

Welcome

to the first issue of Massy Stores “Living” magazine. Our first ever Regional publication designed with our customers in mind and a direct offspring of our previous magazine “Savour” which was successfully produced for the Trinidad market over the last five years. Our customers enjoyed the recipes in Savour and we have kept this as an integral part of our content. In this issue we feature easy to follow recipes using various seasonal ingredients. Desserts like our Sour Sop Flan and Piña Colada Cream Cake are simple but sophisticated. In our Global Culinary Inspiration piece, we hope to inspire you with dishes such as our Asian Braised Oxtail and Filipino Adobo Pork. In upcoming issues we intend to feature recipes from regional chefs, food bloggers and from our customers, many of whom are avid, talented home cooks. We also have expert advice on everything from losing weight to gaining insight into home décor. We hope you enjoy this small token of our appreciation and look forward to hearing from you at our email address massylivingmagazine@gmail.com. A very special thank you to our advertisers and contributors for their support in making this publication possible.

Luanne George Editor - In- Chief

massystores.com | Living | Page 1

For Sales and Advertising please contact: Sariah Best-Joseph at saria.best-joseph@massygroup.com St Lucia Sancha Raggie at sancha.raggie@massygroup.com Tel: 1-758-457-2404 1-758-457-2000

Barbados

Karen Alleyne at karen.alleyne@massygroup.com Tel: 1-246-434-0482 Ext 5533

St Vincent

Petra Plato at petra.plato@massygroup.com Tel: 1-784-453-9109

Anthony Choo Quan Trinidad at anthony.chooquan@massygroup.com & Tobago and Guyana Christine Sinanan at christine.sinanan@massygroup.com Tel: 1-868-609-4456 Ext 31041 / 31042 Luanne George at luanneg2001@yahoo.com Tel: 1.868.681.2164

Creative Director & Editor in Chief Luanne George Managing Editor Aasma Al-Rawi Sinanan LL.B, L.E.C.

Cont ribut ors Graphic Design Gabriella D’Abreau

Dr. Janelle Blackman M.B.B.S Randall Waddell David Ghany Donna Ramsammy Karen Alleyne Sariah Best-Joseph Sancha Raggie Petra Plato Candace Ali Safiyya Ali-Mohammed Christine Sinanan Anthony Choo Quan Photography Jason Aguiton Anthony George Food Stock, Istock, Shutterstock

Produced and published by Phoenix Communications Ltd. 1.868.681.2164 | luanneg2001@yahoo.com massylivingmagazine@gmail.com MASSY STORES | Living | Page 2

Content s Calories in vs Calories out

pg 12

Get your grill on!

pg 18

Super Smoothies

pg 26

In-season recipes using fresh seasonal produce

pg 30

Culinary inspiration from around the world

pg 38

Massy Stores sets a new standard for retail in Guyana

pg 46

How to select your colour palette for your home

pg 52

Super healthy raw food recipes for baby

pg 66

How Massy Stores is helping local farmers

pg 78

Decadent Desserts

pg 80

Great tips for the perfect steak and simple recipes to make you a grill master chef.

Dear Valued Reader, Welcome to Massy Living – Massy’s first ever lifestyle magazine. Three years ago Massy Stores took a decision to transform ourselves and create a new value proposition. Many people in the Caribbean have known us as a traditional neighbourhood supermarket, but we have evolved to become so much more so as to satisfy the needs of our customers in a number of new and innovative ways. At many of our 46 locations across the region, you can now find a range of quality goods and services for Caribbean homes, including modern and affordable soft furnishings, electronics, small and large household appliances and other home and garden accessories. We have also added on in-store financing and insurance facilities at our Massy Superstores to provide the full suite of services at these convenient locations. This magazine is an extension of that transformation and helps us to build closer connections with you, our customers and readers. Why? Because you were the reason for the change, from the very beginning. We changed to be better for you, because you deserve more and you deserve a better shopping experience. Within the pages of this publication, you will find useful content pertaining to a number of unique and exciting aspects of the Caribbean lifestyle, such as recipes, interior design and décor suggestions, health, wellness and nutrition guidance and much more. These carefully curated articles are meant to inspire you and as you create new visions of what is possible for your lifestyle and for your home, we help you connect the dots to find where and how you can make those visions come to life. I do hope you find inspiration here and I look forward to making Massy Living a part of your lifestyle. Kind Regards, Thomas Pantin Senior Vice President & Executive Chairman Retail Line of Business Massy Group MASSY STORES | Living | Page 4

“ Many people in the Caribbean have known us as a traditional neighbourhood supermarket, but we have evolved to become so much more so as to satisfy the needs of our customers in a number of new and innovative ways. ” - Thomas Pantin: Senior Vice President & Executive Chairman Retail Line of Business, Massy Group

Fill your

prescript ion

while you shop

• Competitive pricing

• A range of vitamins & supplements

• Qualified & experienced pharmacists • Get points for your purchases

Due to regulatory guidelines in individual territories, prescriptions for controlled drugs, narcotics and antibiotics must be refilled at the original branch.

Protecting your skin from the sun

GREAT TASTE – GREAT VALUE!

Janelle Blackman Dr. Janelle Blackman is originally from Barbados, studied Medicine at The University of the West Indies (St. Augustine and Cave Hill Campuses) And has since practised at The Eric Williams Medical Sciences Complex in the Paediatric Department. Dr. Blackman also has a passion for Aesthetic Medicine after training in Florida in 2010 and currently practices the specialty at Westshore Medical and Salus Medical Centre.

Sunscreen is a must to help protect you from the sun’s harmful ultraviolet rays. Skin cancer, premature ageing and sunburn can affect anyone regardless of gender, race or age.

5 Common Sun Myths

As a medical practitioner both in Barbados and Trinidad, I advise my patients to seek out sunscreens that are waterresistant, have a Sun Protection Factor of 30 or more and which are broad-spectrum, meaning they protect against both UVA and UVB rays.

• “I have dark skin, so I don’t need to wear sunscreen.” Skin cancer can (and does) occur in all skin tones. Having a darker complexion does not exempt you from needing sun protection.

Because we live in the Tropics, the use of sunscreen is non-negotiable once you are outdoors, even on cloudy days. Remember there is no season in which we are not exposed to the sun, our islands have also been particularly vulnerable to the effects of global warming one of which is rising atmospheric temperatures.

• “It’s okay to tan as long as I wear a little sunblock.” If you’re significantly darker after a day outside, you’ve overpowered the lotion’s ability to protect you.

Sunscreens are safe for children over six months of age and older. Regular use of these products from early childhood can prevent skin cancer from developing later on in life.

• “If I use a high SPF (like 70), I don’t need to apply as often.” The rule for reapplying is the same regardless of SPF: every two hours if you stay dry, every hour if you sweat or swim.

Most sunscreens should be applied 30 minutes before sun exposure and should be reapplied every 2 hours. Apply the sunscreen of your choice generously to all parts of the exposed body, not forgetting the backs of the neck and hands, lips and ears. Sunscreens are available in assorted mediums today, from powders to sticks to lotions and sprays. My recommendation is that the best sunblock to use is the one you are most likely to use consistently. Applying sunblock should be as regular a part of your daily regime as brushing your teeth. I have found that children are partial to the spray variety, the added benefit of which is that any missed spots can be seen and filled in, the sticks are great for use on the face and delicate eye area.

• “Sunscreen causes cancer.” The studies that suggest this are not based on true science, they are small limited studies on animals that don’t translate to humans. • “It’s okay to skip sunscreen to get vitamin D.” Be safe: use sunscreen, and take a supplement for the proper dosage of vitamin D if you know you are deficient.

With this critical advice in hand, here’s to life in the Tropics!

For more information please contact Natur

ally fun! MASSY STORES | Living | Page 11

CALORIES IN VS CALORIES OUT

“Exercise, especially strength training signals your body to preserve your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss to come from lean body mass.”

The Key to Healthy Weight Loss

he most important factor to note in a weight loss programme is calories in vs. calories out. If you are ingesting more calories than you are expending, the excess will be stored as body fat. To lose weight effectively and in a healthy way, there must be a deficit in daily calorie intake. Cut back on sugar, white bread, butter, cream, desserts, fried foods etc. Try grilling, roasting, baking, broiling or boiling to reduce the use of oil and fat in food preparation. Eat vegetables daily with an emphasis on leafy greens, avoid full fat salad dressings. Diets that are too drastic also cause the body to lose lean muscle mass and so when we put the weight back on, it is fat and we have compromised our metabolism in the process. Permanent fat loss cannot be achieved by going on and off diets. It can only be achieved by adopting new exercise and nutrition habits that you can maintain for the rest of your life. To lose body fat, you must be in a negative calorie balance (calorie deficit) You can create a calorie deficit by increasing activity, by decreasing calories or with a combination of both. The most efficient approach to fat loss is to decrease calories a little and increase activity alot. The most commonly recommended guideline is to reduce calories by 500 to 1000 less than maintenance level. For example, if you are female and your calorie maintenance level is 2100 calories per day, then a 500 calorie per day would put you at 1600 calories per day. There are 3500 calories in a pound of fat, so in theory a 500 calorie per day deficit will result in a pound of body fat per week.

MASSY STORES | Living | Page 12

David Ghany Accreditation with C.H.E.C.K Institute. Specific training as pertains to female physiology. CFT2 International Sports Sciences Association. T.R.X. Suspention Trainer Certified Instructor. Postural Assessment & Corrective Exercise Therapist. Florida International University.

Exercise has to be part of your weight loss regime, here are some reasons why exercise and not dieting alone is the superior method of losing body fat: • Exercise: aerobic and strength training, raise your metabolic rate • Exercise creates a caloric deficit without triggering the starvation response • Exercise, especially strength training signals your body to preserve your muscle and not burn it for energy. Dieting without exercise can result in up to 50% of the weight loss coming from your lean body mass • Exercise increases fat-burning enzymes and hormones • Exercise increases the cells sensitivity to insulin so that carbohydrates are burned for energy and stored as glycogen rather than being stored as fat Depending on your present activity level, determine how much time you can devote to exercise weekly and devise a meal plan that allows you to eat 5 small meals a day with a balance of healthy carbs, protein and fat. It is quite possible to lose 10 lbs in a month depending on how committed you are to diet and exercise and the current state of your health. Always check with your doctor first before beginning any exercise and diet regime. MASSY STORES | Living | Page 13

ST LUCI A Massy Stores publicly launched it’s new corporate identity on August 4th. St. Lucia is the fourth territory to undergo the re-branding exercise in the region. Eleven stores nationwide are now part of the Massy Stores family. To commemorate the occasion, Martin Dorville, Managing Director of Massy Stores St. Lucia said, “under the Massy Stores umbrella, we have reinforced our commitment to remaining innovative, competitive and

The nine Massy Stores Supermarkets are located across the island and convenience services such as pharmacies, ATM services, customer service desks and bill payment facilities. All but one house an in-store deli and bakery, providing an assortment of freshly prepared meals and baked goods daily.

Apart from the wide selection of grocery and household items, a range of important convenience services are also housed within Massy Stores Mega. Including a pharmacy, Bank of St. Lucia kiosk, specialty bakery, eye care available at Massy Stores Mega which features an exclusive ACE color matching centre. Recently Massy Stores Mega expanded it’s range to include large and small appliances, furniture, home furnishings as well as Hire Purchase and free delivery on certain purchases. The inclusion of eleven stores into the Massy Stores family is a remarkable achievement for the group overall. In the last year, four stores have been remodelled at a cost of almost eleven million EC dollars in total. Thomas Pantin, Executive Chairman of Massy’s Retail Line of Business says “This investment in St. Lucia highlights Massy’s commitment to growth in the region and providing high value, integrated

On the other end of the spectrum is Massy Stores Gourmet, located in the Massy Stores family, featuring a select range of health, gourmet, organic and artisan products from globally recognized brands. Customers will experience an elegant, modern specialty store well stocked with a variety of quality fresh produce and an exceptional selection of gourmet items. with free delivery to yachts berthed at the Rodney Bay Marina. Located in the north of the island is the third store format, Massy Stores Mega. This store appeals to bargain hunters, vendors and resellers, caterers, families and restaurateurs are just some of the groupings that supplies, home improvement products and much more.

Gourmet Introducing the first gourmet outlet from Massy Stores. A select range of fresh produce, artisan and gourmet items from globally recognized brands. From truffle oil to tapenade, basil to Brie, you will find everything you need to create a culinary experience that will take mealtime from simple to simply spectacular! Conveniently located in the Bay Walk Mall in Rodney Bay.

MASSY STORES | Living | Page 16

Tel# 758-455-3663, Fax# 758-4520-849 | Email: csr.gl@massystores.com | www.massystoresslu.com

Get your Grill On!

Grilled

Salmon Skewers with Chadon Beni & Garlic

INGREDIENTS • 4 skinless salmon fillets • 1 lemon • ½ tsp. salt • 3-4 garlic cloves, minced • 1 shallot, finely chopped • 2 pimento peppers, seeded & finely minced • ¼ cup minced fresh chadon beni • ¼ cup minced fresh flat-leaf parsley • ¾ cup extra-virgin olive oil • Bamboo skewers, soaked in water for 30mins MASSY STORES | Living | Page 18

PREPARATION • Turn your grill onto a medium-high heat. • Mix all the herbs and spices together in a small bowl. Set aside. • Poke the skewers through the salmon fillets from the bottom to the top. • Lightly coat the salmon with olive oil and sprinkle the herb mixture on the outside. • Place onto the grill and cook for roughly 6-7 minutes or until lightly opaque. Add the lemon and cook until lightly coloured. Squeeze the lemon juices over the salmon skewers to serve MASSY STORES | Living | Page 19

Grilled Grilled

Lemon Pepper Chicken

INGREDIENTS

Grilled Lamb

INGREDIENTS • 4 large garlic cloves, crushed • 1 tbsp. fresh rosemary leaves • 1 tsp. fresh thyme leaves • 1 tsp. cracked black pepper • 1 tsp. salt • 2 tbsp. extra-virgin olive oil • 6 lamb chops, about 3/4-inch thick

• 2 tbsp. fresh lemon juice • 2 tbsp. coarsely chopped fresh oregano • 1 tsp. ground thyme • 1 tbsp. ground cumin • 1 tbsp. chilli flakes • 2 garlic cloves, pressed • 4 tbsp. olive oil • 1 tsp. salt and black pepper • 1 tsp. lemon zest • 8 chicken drumsticks

PREPARATION • Whisk first nine ingredients in small bowl. Season to taste with freshly ground black pepper. Pour marinade into 1 gallon resealable plastic bag, add chicken and seal. Turn bag to coat chicken. Marinate at room temperature 30 minutes or in refrigerator up to 2 days, turning occasionally. • Prepare barbecue (mediumhigh heat). Place chicken on grill rack, grill chicken until cooked through and golden brown on all sides, turning frequently, about 30 minutes. Transfer to plates and serve.

MASSY STORES | Living | Page 20

PREPARATION

• In a food processor fitted with a metal blade, add the garlic, rosemary, thyme, pepper and salt. Pulse until combined. Pour in olive oil and pulse into a paste. Rub the paste on both sides of the lamb chops and let them marinate for at least 1 hour in the refrigerator. Remove from refrigerator and allow the chops to come to room temperature. • Heat a grill pan or bring grill to high heat until almost smoking, add the chops and sear for about 2 minutes. Flip the chops over and cook for another 3 minutes for medium-rare and 3 ½ minutes for medium.

MASSY STORES | Living | Page 21

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Six Steps

Award winning TRU Infrared cooking system that provides seared-in flavor while keeping food moist, delivering juicy results every time.

TO GRILLING THE PERFECT STEAK 1. Temperature Take the steak out of the fridge and let it come to room temperature about an hour before you cook it. Getting the right temperature is almost guaranteed with an instant read meat thermometer.

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2. Consider the Thickness One-and-a-half to two inches is not some arbitrary measurement when it comes to hefty cuts like rib eye or New York strip. Rather, this thickness ensures that your steak will achieve the perfect char on the outside just as the interior reaches the ideal temperature.

Char-Broil 4-burner, 40,000 BTU gas grill with 10,000 BTU lidded side burner.

3. Salt & Pepper A few hours before you grill, lightly sprinkle both sides of the steak with salt, put it on a wire rack set on a rimmed baking sheet. The salt helps the cells retain water, guaranteeing juicy meat. Before placing it on the grill, pat dry with paper towels, and generously salt the meat again. Freshly cracked pepper also adds a nice crust versus ground black pepper.

4. Build a Two-Zone Fire You want a hot side to sear the meat and a not-so-hot side to finish the cooking. If you’ve got a gas grill, keep one burner on low while the others go full blast. If you’re grilling over coals, use your tongs to build a ramp of embers climbing up to one side of the grill to create high-low control.

5. Feel the Heat How do you know when the coals are ready? Once the flames have died down and the coals are glowing orange, use the 2-2 rule: Put your hand two inches above the hottest part of the coals. If you can hold it there for two seconds–no more, no less–it’s perfect!

6. Let the Meat Rest Ten minutes of rest does wonders for a steak–no foil tent needed. The fibres relax, juices spread and the flavours are retained.

463770915 HYBRID COAL / GAS GRILL | 545SQ 3BURNER 30,000BTU CHAR-BROIL | VENDOR

Char-Broil’s 3-burner gas and charcoal hybrid grill features easy-to-clean porcelaincoated cooking grates and a temperature gauge. It comes with large side shelves and two wheels for easy movement.

FRESH PRODUCE Our Fresh Produce is the first thing you see when you come into any one of our stores: a feast of color, variety and freshness piled high for your pleasure and convenience.

These locations also have their own depots for collection, inspection and distribution and we are starting to implement some of the lessons we have learnt here within the region.

In the last few years we set out to revamp our produce isles, from redesigning our display units to not only improve our merchandising effort from a visual standpoint, but to keep produce at specific temperatures in refrigerated pods to preserve freshness. We feature an abundance of fresh local produce in season and a variety of quality imported fruits and vegetables.

Devotion to quality and service is a daily mantra in every one of our produce departments. That is why you can find just about anything you want here, from the humble to the exotic, from passion fruit to pomegranates (in season, of course!).

To meet customer demand, we do our best to offer the highest quality produce year-round, so we use our experience and relationships with growers, locally, regionally and from around the world to obtain the best of what's "in season" in other parts of the world. Imported food must satisfy the safety controls of the originating country but local farmers have less stringent control measures. So to ensure quality control and sound safety practices, we quality check at our central depot and distribution centres. We collect, wash and package fresh produce and also advise farmers on the use of pesticides and insecticides. The use of clean water and the refractory period in the use of chemicals to ensure safe practices, are some of the issues discussed in a newsletter we distribute to farmers at the central depot as part of our strategy to inform and educate on responsible farming.

A Few tips on handling fresh produce:

• When preparing any fresh produce, begin with clean hands. Wash your hands for at least 20 seconds with soap and warm water before and after preparation. • Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten. • Wash all produce thoroughly under running water before preparing and/or eating. Washing fruits and vegetables with soap or detergent, is not recommended. • Even if you do not plan to eat the skin, it is still important to wash produce first so dirt and bacteria are not transferred from the surface when peeling or cutting produce. • Scrub firm produce, such as melons and cucumbers, with a clean produce brush. • After washing, dry produce with a clean cloth towel or paper towel to further reduce bacteria that may be present on the surface.

In Guyana and St. Lucia we also do direct buying from farmers. This builds trust with the local community and fosters important relationships that help with steady supplies and food security. The sharing of ideas between Massy Stores and the farmers is essential to getting the quality of goods and the trading relationship right.

MASSY STORES | Living | Page 24

MASSY STORES | Living | Page 25

In Season Health Benefits of Mango

• Rich in prebiotic dietary fibre which aids digestion • Very high in vitamin C, vitamin A and 25 different carotenoids which are powerful immune boosters • High in potassium for heart health and lowering blood pressure • Rich in copper for production of enzymes and red blood cells • Plentiful in vitamin A which promotes good eyesight • Alkalizes the entire body helping to maintain a healthy pH balance • Loaded with fibre, pectin and vitamin C which lowers serum cholesterol levels, specifically LDL

Mellow Yellow Mango Smoothie High in protein, low in fat, this mango mix is sweet & filling. 1 cup chopped ripe mango 1 small ripe sliced banana ½ cup low-fat milk ½ cup ice ¼ cup plain low-fat yogurt 1 tbsp. honey Place all ingredients in a blender and blend until smooth and frothy.

MASSY STORES | Living | Page 26

MASSY STORES | Living | Page 27

Healthy SMOOTHIES

Piña Kalada:

Consuming the daily recommendations of fruits and vegetables can be a challenge. Blending a couple of servings of each into a smoothie helps ensure you meet your body’s daily nutritional needs and those of your family. Getting your kids to eat healthy calls for creativity. Fortunately, most kids love the taste of a creamy smoothie. You can even hide veggies in your kid’s smoothies that they would never eat on their own. There are also a number of weight loss programs that promote replacing a meal with a liquid drink. Provide your body with all the vitamins and minerals it needs via smoothies, cut out the junk food and late night snacks, exercise daily and watch the pounds melt away. The number of healthy ingredients available for smoothies are practically limitless. After your basic fruits and vegetables, you can add an array of the various spices, herbs and superfoods. Here are a few delicious recipes to get you started.

a healthy twist on a classic with superfood kale and creamy greek yogurt for more protein

Berrylicious:

1 cup seedless green grapes 1 cup packed baby spinach ½ cup ice ¼ cup coconut milk

delicious berries, banana & chia seeds for extra fibre. 1 cup mixed berries frozen ¾ cup apple juice ½ cup plain yogurt 1 banana 1 tbsp. chia seeds

½ cup coconut milk 2 cups stemmed and chopped kale or spinach 1½ cups chopped pineapple (about ¼ medium pineapple) 1 ripe banana, chopped ¼ cup plain greek yogurt Place all ingredients in a blender and blend until smooth and frothy

Green Goodness:

the tart sweetness of green grapes & the creamy richness of coconut milk makes this a tasty way to get your spinach down

Watermelon Granita

Watermelons are an excellent source of several vitamins. They are also a great source of potassium, which helps maintain the body’s proper electrolyte and acid-base balance.Try this delicious icy treat, guaranteed to become a family favourite.

INGREDIENTS

4 cups (1 ¾ lbs.) watermelon ½ cup sugar juice of two limes

DIRECTIONS

• Peel, deseed and chop the watermelon. • Mix sugar and water in a pan, stir and bring the mixture to a boil then reduce heat to low and simmer for 5 minutes. • Remove from heat and let the mixture cool completely. • Put the watermelon and lime juice in a food processor, mix until smooth then pour in the sugar and water mixture and blend. • Place the mixture in a metal pan and freeze for 30 minutes. • Using a fork, scrape granita vigorously to form icy flakes. • Can be made 3 days ahead. Cover tightly with foil and keep frozen. Give it a quick scrape before serving.

Place all ingredients in a blender and blend until smooth and frothy

½ tsp. pure vanilla extract (optional) Place all ingredients in a blender and blend until smooth and frothy.

MASSY STORES | Living | Page 28

MASSY STORES | Living | Page 29

Tex Mex Quinoa Salad

with Fresh Lime & Cilantro Vinaigrette

INGREDIENTS • 1 ½ cups cooked quinoa • ½ tbsp. taco seasoning • 5 cups romaine lettuce • ¾ cups red onion diced • 1 green pepper chopped • ¾ cup corn • ¾ cup black beans • 1 cup cherry tomatoes • 1 avocado • Feta cheese, crumbled for topping

DRESSING • 1 cup cilantro, remove stems • 3 tbsp. freshly squeezed lime juice • ½ tsp. lime zest • 1 jalapeño, deseeded • 1 pimento pepper, deseeded • 2 tbsp. olive oil • 2 tbsp. rice wine vinegar • ½ tbsp. dijon mustard • 1 tsp. white sugar • Salt and pepper, to taste

Mango Salsa INGREDIENTS

1 large ripe firm mango, peeled and diced ½ cup peeled, diced cucumber 1 tbsp. finely chopped jalapeño 1 tbsp. finely chopped pimento pepper ⅓ cup diced red onion 1 tbsp. lime juice ⅓ cup roughly chopped cilantro leaves or 2 tbsp. chopped chadon beni leaves Salt and pepper

DIRECTIONS

Combine all the ingredients and season with salt and pepper, to taste.

INSTRUCTIONS 1. Cook the quinoa in a chicken or vegetable broth for extra flavor. Once the quinoa is cooked, stir in the taco seasoning. 2. Wash and chop the lettuce. 3. Dice the red onion, chop the green pepper, drain and rinse the corn and black beans, halve the cherry tomatoes and add to the salad. 4. Remove the pit and peel of the avocado, chop it, and add it to the salad. 5. Combine all of the dressing ingredients in a blender or food processor. Blend until smooth. Taste and adjust seasonings. 6. Pour the dressing over, toss the salad, and top with crumbled Feta. MASSY STORES | Living | Page 30

MASSY STORES | Living | Page 31

LETTUCE WRAPS WAYS

MASSY STORES | Living | Page 33

Asian Lettuce Wraps INGREDIENTS 1 fully cooked rotisserie chicken, shredded ⅓ cup soy sauce, 3 tbsp. peanut butter, smooth 3 tbsp. honey 1 tsp. rice wine vinegar 2 tsp. sesame oil ½ tsp. ground ginger ½ tsp. chilli flakes ¼ tsp. garlic powder Lettuce, for wraps ½ cup roasted peanuts 1 bunch green onions DIRECTIONS 1. Shred pre-cooked rotisserie chicken (shreds best when warm). 2. Mix peanut butter and honey until smooth, add vinegar, soy sauce, sesame oil and seasonings until well blended, 3. Pour over shredded chicken and mix until well combined. Serve chicken mixture in a lettuce wrap and top with peanuts and green onions to serve.

Waldorf Salad Cups A healthier, lighter version of the classic. INGREDIENTS 14 oz. cooked chicken breast, shredded 1 large green apple, cut into chunks 1 large red apple, cut into chunks 1 ¼ cups red seedless grapes, sliced in half 2 celery stalks, diced 1/2 cup toasted walnuts 2 tbsp. light mayonnaise 2 tbsp. dijon mustard 2 tbsp. plain greek yogurt 1 tsp. honey salt and pepper to taste Romaine or Butter lettuce leaves for serving DIRECTIONS 1. In a large bowl, add the diced apples, grapes, chicken, walnuts and celery and toss so all the ingredients are evenly mixed. 2. In a separate bowl, whisk together the mayo, mustard, yogurt, and honey. Pour the mixture into the bowl with the chicken and fruit and toss until evenly coated. 3. Serve in lettuce leaves. MASSY STORES | Living | Page 34

Avocado Chickpea

SALT FISH

With only four no-cook ingredients, these vegan (and glutenfree!) wraps feature a creamy blend of avocado and chickpeas, this recipe packs healthy fats and fibre to keep you full longer.

INGREDIENTS

Lettuce Wraps

INGREDIENTS 1 can chickpeas, drained 1 ripe avocado, peeled and deseeded 2 green onions, finely chopped 2 tbsp. fresh lemon juice salt and pepper to taste 2 garlic cloves minced dash of hot sauce (optional) 2 tbsp. olive oil 4 lettuce leaves

Toppings alfalfa sprouts sliced peppers tomatoes cucumbers

DIRECTIONS 1. Pour drained chickpeas into a medium bowl. Mash the chickpeas with a splash of olive oil and lemon juice. 2. Add in the avocado and continue mashing until well mixed to a consistency of your liking. 3. Add onions, garlic and more lemon juice and stir until mixed. Add salt and pepper to taste. 4. Divide salad mix into 4 servings and spoon each serving into a lettuce leaf. Top with desired toppings and enjoy!

Pork Lettuce Cups with Cucumber Salsa

To balance the spicy pork in this cup, add a fresh crunchy cucumber salsa. For the vegetarian version, substitute chopped mushrooms for the pork. INGREDIENTS 1 tbsp. vegetable oil ⅓ lb. ground pork 1 clove garlic, minced 1 tbsp. pimento peppers minced 1 tsp. onion powder salt & pepper to taste

INGREDIENTS - SALSA ¼ red onion, thinly sliced 1 small cucumber, diced 8 cherry tomatoes, quartered ½ tbsp. olive oil 2 tsp. red wine vinegar salt and pepper to taste 8-10 leaves of lettuce, washed and dried.

DIRECTIONS 1. Soak the red onions in ice water for about 10 minutes, chop into ¼ inch pieces after soaking and transfer to a medium-sized bowl. Add the tomatoes and cucumber, and toss the vegetables with the olive oil and vinegar. Add salt and pepper to taste. 2. Heat the cooking oil in a medium skillet over medium heat. Add the ground pork, garlic and pimento peppers and cook until the pork starts to brown. Add the onion powder and continue to cook until the pork is completely cooked through, about 2 more minutes. Season with salt and pepper to taste.

fritters

• 1 lb. dried salt cod, rinsed in several changes of cool water and soaked overnight • 1 ⅓ cups all-purpose flour • 1 ½ tsp. baking powder • 3 large eggs, lightly beaten • ¼ cup plus 2 tablespoons ice water • 1 medium onion, finely chopped (about 1 cup) • 3 garlic cloves, minced (about 1 tablespoon) • 1 small red bell pepper, finely chopped • 1 small Scotch bonnet pepper, deseeded and minced • 1 tbsp. finely chopped thyme • 2 tsp. freshly ground black pepper • Vegetable oil, for frying

DIRECTIONS

Rinse the cod and pat dry. Using your hands, shred it into small pieces, then chop it very finely. In a large bowl, whisk the flour with the baking powder. Add the eggs and ice water and whisk just until combined. Fold in the chopped cod along with the onion, garlic, peppers, thyme and black pepper. In a large, deep skillet, heat 1 inch of vegetable oil to 375°F. Working in batches, scoop tablespoon-size mounds of batter into the hot oil and fry, turning once until the fritters are deeply golden all over, about 1½ minutes. Drain on paper towels. Transfer to a platter and serve hot, with pepper sauce.

PLANTAIN INGREDIENTS

fritters

• 2 large ripe plantains or bananas, peeled • 1 cup self-rising flour • 1 small onion, cut into wedges • ¼ tsp. salt • Dash pepper • Oil for deep-fat frying

DIRECTIONS

Place plantains in a food processor, cover and process until smooth. Add the flour, onion, salt and pepper, cover and process until blended (batter will be moist). In an electric skillet or deep-fat fryer, heat 1/4” of oil to 375°F . Drop tablespoonfuls of batter, a few at a time, into hot oil. Cook for 1 minute on each side or until golden brown. Drain on paper towels. Note: As a substitute for 1 cup of self-rising flour, place 1½ teaspoons baking powder and ½ teaspoon salt in a measuring cup, mix in all-purpose flour to measure 1 cup. For more fritter recipes see page 88 MASSY STORES | Living | Page 35

• Salt Free • Flavour-full • No MSG

Salt free never tasted so good! Add a dash of flavour to any dish with our seasoning blends

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IDDLE EASTERN INSPIRED

INGREDIENTS • • • • • • • • • • • •

• • •

Spiced Chicken with Cardamom Rice

3 tbsp. sugar 2 ½ tbsp. currants 4 tbsp. olive oil 2 medium onions, thinly sliced 2 ¼ lbs. skin-on, bone-in chicken thighs, or 1 whole chicken, quartered Salt and freshly ground black pepper 10 cardamom pods Rounded ¼ tsp. whole cloves 2 long cinnamon sticks, broken in two 1 ⅔ cups basmati rice 2 ¼ cups chicken stock (hot) 1 ½ tbsp. flat-leaf parsley leaves, chopped ½ cup dill leaves, chopped ¼ cup cilantro leaves, chopped ⅓ cup Greek yogurt , mixed with 2 tbsp. olive oil (optional)

DIRECTIONS

1. Heat half the olive oil in a large sauté pan over medium heat. Add the onion, and cook for 10 to 15 minutes, stirring occasionally, until the onion has turned a deep golden brown. Transfer the onion to a small bowl and wipe the pan clean. 2. Place the chicken in a large mixing bowl and season with 1½ teaspoons each salt and black pepper, olive oil, cardamom, cloves and cinnamon, mix well. Heat the frying pan again and place the chicken and spices in it. Sear chicken for 5 minutes on each side and remove from the pan (this is important as it part-cooks the chicken and gives the skin a lovely caramelized colour). Drain some of the remaining oil from the pan. Add the rice, caramelized onion, salt, black pepper and currants. Stir well and return the seared chicken to the pan, pushing it into the rice. 3. Pour the hot chicken stock over the rice and chicken, cover the pan, and cook over very low heat for about 30 minutes. Take the pan off the heat and leave the dish undisturbed for another 10 minutes. Finally, add the herbs and use a fork to stir them in and fluff up the rice. Taste and add more salt and pepper if needed. Serve immediately with yogurt mixture.

hai

INSPIRED

Baked Chicken This flavourful marinade has some of the traditional flavours of Thai cuisine. Ginger, fish sauce and coriander are just a few of the ingredients that make a really delicious dish, best served with a sticky coconut rice.

INGREDIENTS • 5 chicken thigh cutlets, skin on and bone in Marinade • 4 garlic cloves, crushed • 2 ½ tbsp. fish sauce • 1 tbsp. chilli flakes • 1 tbsp. dark soy sauce • 1 ½ tbsp. soy sauce • 1 tsp. lemon zest • 1 tsp. minced ginger • 1 tsp. black pepper, ground • 3 tbsp. very finely chopped coriander stems • ¼ cup brown sugar

DIRECTIONS 1. Combine the marinade ingredients in a bowl. 2. Add chicken and coat thoroughly in marinade. Marinate for at least 3 hours, preferably overnight. 3. Preheat oven to 350ºF, take chicken out of the fridge and bring to room temperature before cooking. 4. Line a tray with baking/parchment paper, then place chicken on the baking tray, skin side up. Scrape all marinade out of bowl and onto chicken. 5. Bake for 35 to 45 minutes until deep golden brown and chicken is cooked through. 6. Allow to rest for 3 minutes before serving. 7.

MASSY STORES | Living | Page 38

To cook on the grill, cook on medium because the sugar in this marinade burns quickly.

MASSY STORES | Living | Page 39

SIAN INSPIRED Braised Oxtail

INGREDIENTS

DIRECTIONS

• 3 lbs. beef oxtail, trimmed • ½ cup soy sauce • ¼ cup Chinese cooking wine • ¼ cup brown sugar • 2 tbsp. Hoisin sauce • 6-8 cloves garlic, peeled • 4 (¾”) pieces fresh ginger (60g), sliced thickly • 4 green onions (scallions), chopped coarsely • 2 star anise • 2 cinnamon sticks • ½ cup (125ml) water • 2 green onions (scallions), shredded finely

1. Cut oxtail into 4cm (1½-inch) pieces 2. Combine sauce, wine, sugar, garlic, ginger, chopped green onion, star anise, cinnamon and water in a 6 litre (24 cup) pressure cooker, bring to the boil. Add oxtail, secure lid. Bring cooker to high pressure. Reduce heat to stabilise pressure, cook 30 minutes. For a slow cooker simply set on low for 4-6 hours. 3. Transfer oxtail to serving plate, drizzle with about ⅓ cup (80ml) of braising liquid. Sprinkle with shredded green onion.

ilipino

Adobo Pork Belly

All Filipino families each have their own recipes for “Adobo”. It’s any meat or any combination of meats that is braised and simmered in vinegar, soy sauce, lots of garlic, black peppercorn, and bay leaves. After hours of braising, the pork belly transforms into meltingly tender meat, filled with the garlicky flavours of the sauce. A sear on a cast-iron pan after braising creates a nice brown crust that further seals in the flavours. If you can’t find pork belly, you can use spare ribs (look for something that has even just a little bit of fat, because that really contributes to the overall flavour).

INGREDIENTS • 3 lbs. pork belly • 1 ½ cups vinegar • ½ cup soy sauce • 10 garlic cloves (around 1 whole head of garlic), smashed • 1 tbsp. whole black peppercorns • 1 tsp. coarse salt • 6-8 dried bay leaves • 1 tbsp. olive oil

DIRECTIONS 1. Place the pork, vinegar, soy sauce, bay leaves, salt, peppercorns, and seven of the smashed garlic cloves in a shallow pot over medium heat. Add one cup water, plus more if necessary, to barely cover the meat. Bring to a boil, then reduce the heat to medium and simmer for 1 hour. 2. Use a slotted spoon to remove the pork and set aside. Allow the broth to continue simmering. 3. In a large skillet or flat griddle, heat the olive oil over medium-high heat. Add the remaining garlic cloves. Add pork and sear each piece on both sides until golden brown. 4. Return pork to the pot, and reduce the sauce by simmering for another hour, stirring occasionally, until the sauce thickens to your liking. Serve with hot fluffy white rice!

MASSY STORES | Living | Page 40

MASSY STORES | Living | Page 41

Banana &Chocolate

Swirl Loaves

INGREDIENTS

2 cups flour, plus more for dusting pan ½ cup shredded coconut ¾ cups sugar 1 tsp. baking soda ½ tsp. salt 3 ripe, dark brown bananas ¼ cup yogurt 2 large eggs, lightly beaten 6 tbsp. unsalted butter, melted and cooled 1 tsp. vanilla extract ½ cup slivered almonds or chopped walnuts ½ cup Nutella or any other chocolate spread

DIRECTIONS

Preheat oven to 350ºF. Butter 4 small loaf pans. Line with parchment paper, butter again and dust with flour. In a large bowl, combine flour, coconut, sugar, baking soda, and salt. Set aside. In a medium bowl, combine the mashed banana with the yogurt, eggs, butter, and vanilla. Gently add the wet mixture into the dry mixture and stir until incorporated. The batter will be thick and lumpy. Fold in the slivered almonds if using. In a microwave-safe bowl, heat the Nutella for about 15 seconds, stir, and microwave again for a further 10 seconds. Set aside. Divide half of the batter among the 4 prepared pans. Spoon half of the Nutella over the batter-filled pans and using a butter knife, swirl the Nutella. Evenly divide the remaining batter and repeat the Nutella swirl with the remaining Nutella. Bake for about 25-30 minutes or until a toothpick inserted into the center comes out clean. Cool loaves completely.

MASSY STORES | Living | Page 43

Coffee Cream

Brownies

INGREDIENTS

Makes one 8”x8” or 9”x9” pan Brownies: • ⅔ cup cocoa powder • 1 ½ cups granulated sugar • ⅓ cup powdered sugar • ¾ tsp. salt • 1 cup all purpose flour • 3 tsp. instant coffee • 1 cup semisweet chocolate chips • 3 eggs • ½ cup vegetable oil Buttercream: • 1 ¾ cups powdered sugar • 4 tbsp. butter, softened • 2 tbsp. heavy cream • 2 tsp. instant coffee • ½ tsp. pure vanilla extract Chocolate ganache: • ⅓ cup heavy cream • 1 cup semisweet chocolate chips

DIRECTIONS

Begin by making the brownies: Preheat oven to 350ºF. Butter an 8” x 8” or 9”x 9” square pan. In a large bowl combine cocoa powder, sugars, salt, flour, instant coffee and chocolate chips. Whisk until combined. Add eggs, oil and water and stir until combined. Pour the batter into the prepared pan and smooth the top. Bake for 30-40 minutes. Remove from the oven and place on a cooling rack. Cool completely. Buttercream: Beat powdered sugar and butter with a hand mixer or stand mixer until smooth. In a separate bowl stir together the cream, coffee and vanilla extract. Pour into the butter/sugar mixture and beat on medium speed for several minutes until smooth and creamy, scraping down the sides of the bowl as necessary. Evenly spread the buttercream over the top of the brownies. Ganache: In a small saucepan over medium low heat, combine the cream and chocolate chips. Stir until melted and smooth. Remove from the heat and cool slightly. Pour the ganache over the buttercream topped brownies, smooth evenly with spatula. Return to the fridge for at least an hour for the ganache to set. MASSY STORES | Living | Page 44

GUY AN A MASSY SETS A NEW STANDARD FOR RETAIL IN GUYANA On Thursday March 17th, 2016, Massy Stores opened its first supermarket in Guyana. The regional supermarket chain, which currently operates 45 retail locations in Trinidad and Tobago, Barbados, St. Lucia and St. Vincent has now extended its offering into the Guyana market, its 46th location, to serve consumers. Massy Stores Guyana is located in Amazonia Mall, East Bank, Demerara and offers the convenience of one-stop shopping within its 16,000 square feet of retail space, making it the largest supermarket in the country. The new location includes features such as high quality fresh produce, chilled and frozen meat, prepared foods and a wide variety of local and foreign food and general merchandise items. Additionally, the Massy Stores Supermarket offers a number of convenient, value-added services including a deli and bakery, butcher and fresh fish counters, an in-store pharmacy, ATM Machines, MoneyGram and SurePay points of service. The store’s international design, which incorporates wide aisles to comfortably accommodate shoppers, and automated in-store price checkers, is also complemented by extensive parking facilities to enhance the overall shopping experience. “Massy Stores is truly excited about opening our doors in the Guyana market. We are a Caribbean chain and we believe that being in the Guyana market gives us an opportunity to be more authentically Caribbean, as we bring on board 120 Guyanese associates to create something new for this market. This is about bringing a new shopping experience to Guyanese consumers and sharing our best practises and best models across Caribbean territories,” commented Thomas Pantin, Senior Vice President & Executive Chairman, Retail Line of Business, Massy Group. “We have continued to incorporate best practises in the construction of our second store, already in progress, at the East Coast MovieTowne complex, which is scheduled to open in 2017,” he added.

MASSY STORES | Living | Page 46

Deo Persaud, Country Manager, Massy Guyana, also added that: “Massy has been operating in Guyana for the past 48 years and our model has been primarily business to business, as we have been operating in the industrial and LPG gases, automotive and industrial equipment, distribution, security services and IT industries locally. Now we are really moving into a new space, operating in retail and serving a wider customer base which is a new and exciting business for us. We also have the opportunity to work closely with local suppliers and local producers so that our consumers can find a wide variety of high-quality, local items in one location.”

At the launch of the new store, Store Manager, Brian Pereira, reflected on his own personal journey in preparation for the milestone event.

“I spent nearly 2 months in Trinidad, working directly in Massy Stores and learning under some of the top minds in retail in the region. I learned about systems, processes, procedures and operations and with 25 other members of the management team in training, we quickly gelled and became a family. I learned life-changing lessons about leadership and about the duty and responsibility of a leader to serve those for whom he is responsible. I also learned about professionalism and trusting people to perform roles which were in their areas of expertise. It wasn’t about everyone doing everything – it was about a systematic team approach where everyone delivered on their areas of expertise.”

MASSY STORES | Living | Page 47

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Photo courtesy HomeWork Design Studio

so the market is flooded with accessories, furnishings, and paint hues to direct you within the fashion. As a population we tend to find a trend and grab onto it and run, we fully saturate ourselves in it and then we get bored and find the next one to follow. This is great for the retail stores selling linen, furniture and accessories and the contractors redecorating interiors on a regular basis. But not so good for your pocket. What happens next year when the new colour is announced? How many of us can keep up with a trend? It has taken years to get rid of all the bright bold geometric wallpaper designs of the sixties and seventies, then we had to deal with the pink and grey era of the eighties, the nineties we started to see differentiation of colour on walls through the use of feature walls – and everyone wanted a feature wall.

Mix in the White!

Warm, | Cool & White

Colour impacts the way we feel, and for us living in the Caribbean – it may help explain why we mostly have a relaxed, happy and congenial population as we are surrounded by the full spectrum of colour and light – therefore it remains an important factor in interior design and decorating. Colour changes our moods, makes us happy or hungry, aggressive or lethargic, so it is vital that you have some colour theory knowledge to understand what each colour means to help you create and choose successful colour schemes for your home. This includes the meanings of colour, the theory behind colour and why we see it as we do. The composition and how to coordinate colours together will help to create stylish colour schemes.

Colour Temperature:

The colours Red, Orange and Yellow are warm, and Blue, Green and Violet are cool colours. The Caribbean is probably the single most prolific user of all colours,

warm and cool, as island life surrounds us with nature’s palette and we try to blend in or stand out against the blue, green and earthy tones of the sky, the sea and of the land.

Colour Movement:

Warm colours and dark tones advance, they bring the colour closer towards you, the cool colours and pale tones recede, as they seem to move away from you. Using a pale cool wall and ceiling colour creates the maximum illusion of space. If your walls are in dark colours they seem closer and create a cosier atmosphere. But playing the colour game can be tiring and confusing – colour authority Pantone has for the first time anointed two colours of the year for 2016. Dubbed Rose Quartz and Serenity, they are shades of pale pink and baby blue –

Photo courtesy HomeWork Design Studio

TRUE COLOURS

Many people today want a more relaxed and refined colour palette for their homes but without necessarily sacrificing colour, this can be found by using juxtaposition in colour by completely painting the whole interior white and using the warm or cool colours inspired by our Caribbean locales for the exteriors. The good thing about this era is that there are multiple trends happening simultaneously, the earthly textured natural look of nature with a big emphasis on the environmental factors of products used and their sustainability.

HomeWork Design Studio is a full service interior design firm located on the twinisland Republic of Trinidad & Tobago in the Caribbean. We are proud members of the American Society of Interior Designers (ASID) and HGTV’s Professional Designer Network. The Studio enjoys commercial and residential new-builds and renovations and has earned a reputation for having an exceptional eye for sophisticated design and a deep commitment to outstanding personal service. Please visit www.homeworktt.com to learn more. Randall Waddell, BSc Interior Design Principal Interior Designer

Interiors can then be the jewels of a white interior, bringing wonderful rich fabrics and furnishings, chandeliers, lamps, loads of over-the-top cushions and throws. Wallpaper can be used as a feature here to provide texture and pattern to the walls, all done in white, it can be unexpected and the use of texture, different forms and materials carry it well into the realms of luxurious comfort, and an interesting spin on the use of white. Caribbean living and the colours inspired by it allow design and decoration to suit the way that we want to relax in our homes, which many times are made up of items collected on travels, family photos, one off chairs and mix and match sofas, and a good way to tie all of this together is to use white as the backdrop. White provides a perfect backdrop to highlight sleek and well-formed pieces of furniture which is generally the focal point of these interiors, it reflects the natural light in the room and there is often an abundance of windows to provide this. It is also perfect for the display of pieces of artwork, and allows your eye to focus on these features of the room. MASSY STORES | Living | Page 53

Photo courtesy HomeWork Design Studio

MASSY STORES | Living | Page 55 MASSY STORES | Living | Page 54

Making the most of kitchen space

your

Photo courtesy HomeWork Design Studio

There’s a crockpot of clever ways to make a small kitchen space practical and less cluttered. Nothing makes a room seem larger than simple white walls and using contemporary details such as light, reflective materials and minimal designs. White or frosted glass cabinet doors, white stone or composite, or stainless-steel worktops, and white splash-back tiling.

Clear away the clutter in small kitchens Wall cabinets can really encroach on space, so consider doing away with yours. Open shelving can make a huge impact in a small kitchen, creating an open and airy feel, as long as you limit the amount of shelves you use, and what you keep on them.

TIPS TO KEEP YOUR SPACE ORGANIZED:

►► Keep your favorite small kitchen appliances like your blender and toaster in cabinets close to outlets. This convenient storage method will allow you to easily take them out, use them, and put them away on a daily basis. ►► The inside of your cabinet door is wasted space. Instead of leaving that surface blank, organize your measuring cups and spoons, store pot covers on the back with inexpensive hooks, hold cutting boards in a magazine rack on the door, and pretty much mount anything to the back for easy access. ►► Part of having an organized kitchen is having your ingredients stored properly. It wastes less food and it makes it easier to inventory what you have before you go grocery shopping. MASSY STORES | Living | Page 56

Everything you need for your home, from bed sheets to blenders, towels to toasters. Choose from a wide selection of housewares and soft furnishings at Massy Super Centers.

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BA R B AD OS In July 2014 Massy Stores was launched in Barbados. In the 2 years hence, Massy Stores has seen many changes, including the opening of our Skymall location in 2015. Massy Stores (Barbados) Ltd. now offers 5 supermarkets, the Warrens SuperCentre, 2 Home locations, 8 Pharmacies and 2 Express locations. All of the Massy Stores supermarkets offer a full supermarket experience â&#x20AC;&#x201C; a wide selection of grocery items, meats, cheeses, a full Pharmacy and ancillary services such as Surepay, Western Union and in the Skymall and SuperCentre Warrens locations - a Massy Card kiosk as well.

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The Home locations are distributors of large and small appliances from renowned manufacturers such as Frigidaire, Whirlpool, LG and Amana. They also have one of the largest supplies of televisions and Consumer Electronics on the island. Warrens has the distinction of being the sole SuperCentre in Massy Stores Barbados, offering a combination of Supermarket, Home and Pharmacy under one roof. With 50,000 square feet and opening hours from 8am â&#x20AC;&#x201C; 10pm, it is truly one of the jewels in the Massy Stores crown. The 8 pharmacy locations, previously Knights Pharmacy established in 1877 and one of the oldest pharmacies in Barbados, underwent a change of name, but offer the same highly professional and personalized service by our team of highly qualified pharmacists. Each supermarket offers a pharmacy as well, with extended opening hours for shopping convenience. The Massy Stores locations are your one stop shop from tea to televisions and everything in between.

MASSY STORES | Living | Page 64

massystores.com | Living | Page 65

SUPER QUICK, SUPER HEALTHY Raw food recipes for baby

Good for 6 months and up. Babies under this age are still building up their gut flora, do not start feeding your baby solids too early as they may be more prone to allergies in the future. 1. Bananas- Awesome first baby food. They help coat the tummy and aid in digestion, if they are sweet and ripe. Mash a banana with a fork, done. Bananas contain vitamin A, vitamin C, folate, potassium and other trace minerals. 2. Coconut Banana Pudding- Add a little bit of coconut milk or coconut water to thin out banana in the early stages. Add chia seeds for added benefits such as calcium, omega 3, antioxidants, fibre, protein. Grind seeds into a fine powder before mixing into baby food. 3. Avocado- Great first baby food. Smooth and creamy, avocados are easily digested and well tolerated by most babies. Avocados are a great source of vitamin E which boosts the immune system, and they are rich in monosaturated fats. Avocados have a high calorie content

MASSY STORES | Living | Page 66

which makes them one of the best foods to feed your baby. Also because of their high content of good fat, they will keep your baby full longer. 4. Avocado and Banana- Mash one small banana, half a mango and half of an avocado in a bowl or blender. Mix together and add a bit of coconut milk. 5. Banana Mango Purée- Purée one small banana and 2 ripe juicy mangoes in a high speed blender until smooth. Mangoes are an excellent source of vitamin A, potassium, fibre and antioxidants. 6. Melon- Cantaloupes are rich in Vitamin C and are considered the most nutritious of all melons out there. Purée melon in a high speed blender. Melons digest faster than any other food, so to reduce gas in a baby, always serve melon on it’s own when considering food combinations.

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N°1 in ITALY

SERVES 4 PEOPLE • 12 Barilla Cannelloni • 1 jar of Barilla Napoletana sauce • 2 2/3 cups fresh ricotta cheese, full milk • 1 medium or 1 cup of mashed sweet potatoes • 2 spinach bunches, quickly blanched in salted water, drained and finely chopped • 1 egg • extra virgin olive oil • ½ teaspoon grounded nutmeg • ½ cup grated Parmesan Cheese • 2 tbs pine nuts

FOR THE BECHAMEL • 3 1/3 cups milk • 1/3 cup butter • 1/3 cup flour • Salt and white pepper

CANNELLONI with spinach and Napoletana sauce DIRECTIONS Preheat oven to 356° F. Add milk to a pot and bring to a boil. In a separate pot add the butter and heat gently to melt. Add flour and cook over low heat for a few minutes, whisking. Once milk is boiling, transfer a little at a time to the butter /flour mixture whisking at all times to prevent lumps. Bring to a boil and stir continuously. Simmer for 10 minutes and adjust seasoning if desired. Pass béchamel through a sieve before using. In a large bowl mix the ricotta cheese, egg, mashed sweet potatoes, chopped

spinach, grated Parmesan Cheese, a pinch of nutmeg, salt and pepper. Fill the cannelloni with the filling, using a spoon or a piping bag. Lightly grease the bottom of a baking tray, and then place ½ of the béchamel and ½ of the Napoletana sauce and spread evenly. Place the cannelloni on top of it and then cover the cannelloni with the remaining béchamel. Drizzle remaining Napoletana Sauce on Cannelloni, sprinkle with some grated Parmesan Cheese. Bake in the oven for 20 minutes. Let rest for 5 minutes before serving.

Spanish Style Stuffed Plantains From soups to stews, desserts and cocktails, a dash of Angostura® aromatic bitters turns your meals into something special.

Chicken

Seafood

INGREDIENTS

METHOD:

• In a large frying pan, heat vegetable oil and fry plantains until golden brown on either side, about seven minutes • Drain on paper towels and set aside • Meanwhile, heat one tablespoon oil, add onion, garlic and pepper, sauté until fragrant, add ground beef and cook until brown • Add bitters, Worcestershire sauce, thyme,tomatoes and tomato paste, cook mixture for about ten minutes stirring continuously to prevent sticking, mixture should be moist • Add breadcrumbs, stir to combine. Season to taste with salt and freshly ground black pepper • Curve the plantain slices into rings and secure with toothpicks • Place the plantain rings into a buttered baking dish • Preheat oven to 375F • Fill the rings with the meat mixture and sprinkle with any unused breadcrumbs • Bake in preheated oven for about 15 minutes until the top is crusty • Serve hot Makes 12

Ripe plantains, peeled and sliced lengthways into four strips each 4 tbsp Vegetable Oil

FOR THE FILLING: 1 tbsp 1 2 1 sm 12 oz. 1 tbsp 1 tsp 1 tbsp 2 sm 1 tsp ½ cup

Vegetable Oil Onion, finely chopped Cloves garlic, minced Green pepper, seeded and finely chopped Ground beef Angostura® aromatic bitters Worcestershire sauce Fresh thyme Tomatoes, skinned and chopped finely Tomato paste Fresh breadcrumbs

Salt and freshly ground black pepper to taste

Angostura® aromatic bitters Cherry Brownie with Cherry Eton Mess Desserts

Cocktails

INGREDIENTS

METHOD:

CHERRIES:

• Soak cherries in Angostura® aromatic bitters for 2 hours and set aside • Chop 100g chocolate and set aside • Melt 200g chocolate with 250g butter, and let cool • Whisk the eggs, sugar and vanilla for 5 mins until light and fluffy • Sift the flour, cocoa, baking powder and salt • Gently fold the mixtures together • Add both the melted and chopped chocolate, half the cherries and a little of the juice from the cherries. Spoon mixture into a greased, lined 23x32cm baking tin • Bake for 35 mins at 180c, let brownie cool • Whip the cream with vanilla and icing sugar, fold in the yoghurt and add the meringue pieces and remaining cherries • Serve a square of brownie with a big dollop of delicious mess

400g Pitted cherries 150g Icing sugar 1 tbsp Angostura® aromatic bitters

BROWNIES:

300g 70% cocoa solid dark choccy 250g Butter 4 Eggs 200g Caster sugar 150g Light brown sugar 1 Vanilla pod 120g Flour ½ tsp Baking powder 25g Cocoa 1 pinch Salt

TO FINISH:

12 300ml 2 tbs 1 125g

Meringue nests, broken into small pieces Thickened cream Icing sugar Vanilla pod Greek yoghurt

Serves 6

Bacon-Wrapped Pork Tenderloin with

Guava Glaze

INGREDIENTS Serves 4

6-8 slices Farmer’s Choice bacon 1 pork tenderloin (about 1 1/2 pounds) 3 tbsp. brown sugar 1 tsp. salt 1/2 tsp. paprika 1/4 tsp. cayenne pepper 1 tbsp. canola oil (or other neutral high-heat oil) 1 cup guava jelly 3 tbsp. dark rum (optional) 2 tbsp. whole grain or Dijon mustard

METHOD

Preheat the oven to 350°F. Remove the silverywhite connective tissue running along the top from the pork tenderloin with a sharp knife. Pat the tenderloin dry with paper towels and set aside. Combine the brown sugar, salt, paprika, and cayenne in a small bowl. Rub all of the mixture into the pork tenderloin. Wrap the tenderloin with the strips of bacon, securing along the sides with toothpicks. Heat the canola oil in a large cast iron skillet, over medium-high heat until sizzling. Add the bacon-wrapped tenderloin and sear until it’s a deep caramel brown, about 5-7 minutes. Flip the tenderloin and sear the other side. Mix the guava jelly and mustard in a small bowl and brush generously over the top of the tenderloin. Transfer the skillet to the oven and cook the tenderloin until a probe thermometer reads 140°F, approximately 12 to 14 minutes. Remove from the oven and loosely tent with foil, rest for 15 minutes, remove toothpicks and slice into 1/4 to 1/2-inch pieces for serving.

CANNED VEGETABLES CANNED BEANS CANNED FRUIT CHICKEN VIENNA SAUSAGES

PEANUT BUTTER TUNA MACKEREL PINK SALMON

CORN MEAL CORNED BEEF COCONUT MILK OILS & SALT

www.valricofoods.com massystores.com | Living | Page 75

ST VIN C ENT Massy Stores St. Vincent was formally launched on the 16th of November, 2015. This milestone launch represents many positive changes in the retail landscape of St. Vincent and the Grenadines. Part of this process includes offering a much more expansive range of h ou se hol d and gr oc er y i te m s , s ma l l a p p l i a n c e s , a n open-concept deli and an in-store pharmacy. Our shoppers who subscribe for a Massy card will continue to have the added benefits of earning points for shopping in all Massy Stores as well as some Massy Partners island wide.   St. Vincent, like many of the Caribbean territories has seen a rise in preventable lifestyle diseases such as diabetes, heart disease and high blood pressure. We are very committed to raising the awareness of our valued customers as it relates to diet, lifestyles and health.   With a view to empowering our consumers with a holistic awareness of health, in April of this year we successfully entered into a partnership with the St. James School of Medicine in a "Wellness Wednesdays" campaign. Every Wednesday, between 10a.m. and 3p.m., students from the SJSM offer free blood glucose and blood pressure screening to between 80 and 120 interested Massy shoppers. Our in-store pharmacy lends support to this unique initiative by providing free blood pressure checks to customers. We also offer Senior citizens and children under three, 10% off prescription medication and our well-trained pharmacists are always available to dispense expert advice when necessary.    The aisles of our store offer a wide range of seasonal and imported fresh produce as well as a variety of products for customers with dietary restrictions. Local produce is sourced directly from local farmers in an effort to ensure quality and freshness and in support of our local communities.

Reuse, Reduce, Recycle every time you shop with your Massy Stores Reusable bag.

Be a Force for Good We’re doing our part and we hope you* will too! Purchase a sturdy, reusable shopping bag and use it whenever you shop. Already have one of our reusable bags? Bring it along! We'll reward you every time you do. *Bagging your groceries in a reusable bag is a convenient option that cuts down on waste and is better for our environment.

MASSY STORES | Living | Page 78

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TR INIDAD THE RUN FOR FOOD

How Massy Stores is helping local farmers This year, Massy Stores launched its first ever ‘Run for Food’ inspired by the world-wide ‘Hunger Run’, an initiative of the international agency, the Food and Agriculture Organisation (FAO). The Run for Food race seeks to increase awareness of the fact that hundreds of millions of people around the world live in hunger, raise funds to help hunger-affected communities and build links between the people of Rome and the United Nations food agencies. CEO of Massy Stores Derek Winford stated, “The run is intended to highlight and encourage the sale of local produce.We wanted to sensitize the public to the importance of food security, through supporting local farmers with the objective of reducing dependence on imported food, reducing our food import bill and decreasing the demand for foreign exchange.” Massy Stores partnered with the World Food Day National Committee of T&T to champion food sustainability within Trinidad and Tobago, by launching the run on April 4th this year. “Although each store has its own unique community outreach programme, we felt it would be more impactful to do something collectively. We raised $104,000 to support certain charities of choice and the funds were distributed equally among those named charities. It really feels good to have everyone at Massy and the public share in the distribution of food to worthy causes. Over 2000 people actually ran at the event and that included our own Massy Stores’ employees. At the end of the race, we held a grand farmers market where there was an abundance of local produce available for direct purchase from farmers.” The event was so well attended that enthusiastic runners had to run in six lanes instead of the initial three lanes. It was a 5K route that started at Victoria Avenue and then proceeded along St. Clair Avenue and around the Queen’s Park Savannah. “Our Group CEO sits on the United Way Day of Caring, so as part of our employee volunteer programme, we did a lot of interventions with schools through United Way, to install or improve kitchen gardens. We have provided seeds, soil and tools for a number of schools - even a tiller for the School for the Deaf from Massy Agriculture Department. Some of the vendors at the post-run farmers market were kids from the schools.” Ahead of the food run, the company did a passing of “The Penny Piece Plant” which went from school to school among selected Primary Schools and was finally planted in the Queen’s Park Savannah on the day of the run. This played a significant role in raising awareness and getting children to embrace the concept of food security and sustainability. ‘Run for Food’ has actually opened a way for us to help communities produce and to reinforce the watchwords of “discipline, tolerance and production.” “I believe that If business could reach out and encourage production, it comes right back. It stirs the economy and generates multiple returns.”

Written by: Donna Ramsammy

MASSY STORES | Living | Page 81

Mango

CREAM CAKE

Creamy

COCONUT & CARDAMOM Panna Cotta Ingredients

Directions

1 tbsp. powdered gelatin 1 (15oz.) can coconut cream 1 (13.5oz.) can coconut milk 2 cups chilled heavy cream ¼ cup confectioners’ sugar crushed pistachios for garnish

• Sprinkle the gelatin evenly over 3 tablespoons of cool water in a small bowl. Set aside to soften. • In a medium saucepan, heat the coconut cream, cardamom and coconut milk over medium heat until the sides begin to bubble. Lower the heat and whisk in the softened gelatin, stirring to make sure it is completely dissolved, add the salt, turn off the heat and let cool. • Fill a large bowl with cold water. Strain the coconut mixture into a bowl that will fit easily into the bowl of water. Set into the bowl of water to cool, stirring every few minutes with a rubber spatula until the mixture starts to thicken. • When the mixture starts to set, remove the bowl of coconut mixture from the bowl of water. Empty out the water and wipe the bowl dry. In the dry bowl, stir the cream and confectioners’ sugar together until the sugar is dissolved. Stir into the coconut mixture. Divide the coconut mixture evenly among 6 (7oz. to 8oz. ) custard cups or ramekins. Chill until firm, at least 4 hours. • To serve, run a knife around the inside edge of the molds and invert each panna cotta onto a serving plate with crushed pistachios.

MASSY STORES | Living | Page 82

Ingredients

½ cup sifted cake flour ½ tsp. baking powder

2 large eggs 2 large egg yolks ½ cup sugar 2 tbsp. butter, melted ¼ cup mango or orange liqueur 1 package unflavoured gelatin 2 ½ lbs. large ripe mangos, peeled, pitted, chopped ½ cup sugar 2 cups chilled whipping cream 1 tbsp. powdered sugar 1 ½ tsp. mango or orange liqueur 1 ripe mango, peeled, pitted, sliced

Directions

• Position rack in center of oven and preheat to 400°F. Butter two 9” cake pans. Line bottom of cake pans with waxed paper. Butter paper and dust with flour. • Sift flour and baking powder into medium bowl. Using electric mixer, beat eggs and yolks in large bowl until frothy. Gradually add ½ cup sugar and beat until pale yellow and slowly dissolving ribbon forms when beaters are lifted, about 4 minutes. Fold in flour mixture. Fold 1 heaping tablespoon batter into melted butter. Fold butter mixture back into batter. • Divide batter between prepared pans. Bake until cakes are just golden brown around edges and toothpick inserted into centres comes out clean, about 10 minutes. Cool cakes in pans on rack. • To make the cream filling, pour liqueur into small bowl; sprinkle gelatin over and let it soften for 10 minutes. • Purée mangoes in a food processor. Measure purée and return 2 1/2 cups to work bowl of processor (reserve remainder for garnish). Add sugar to mango purée in processor and blend well. • Set the bowl of gelatin over a saucepan of simmering water. Stir until gelatin dissolves. Add gelatin mixture to mango in processor and blend. Whip 1 cup of whipping cream in large bowl to soft peaks. Fold into mango mixture. • Transfer 1 cake layer to 9” diameter spring form pan with 2¾” high sides. Spread mango mousse over cake. Place second cake layer over mousse. Press lightly. Wrap tightly with plastic and refrigerate at least 4 hours. • Frosting: Whip the remaining cup of whipping cream until soft peaks form. Add sugar and liqueur and beat until firm peaks form. Release pan sides. Transfer cake to platter. Frost top and sides of cake with whipped cream mixture. Garnish top with mango slices. Brush mango with reserved puree. MASSY STORES | Living | Page 83

Brown Sugar BETTY BARS

A simple moist vanilla cake with a caramelized coconut topping reminiscent of the brown sugar cakes we ate growing up from the local shop or bakery.

Rum &Raisin CHEESECAKE

Ingredients

Directions

10 digestive biscuits 1¾ oz. butter, melted 1lb 5oz. cream cheese 2 tbsp. plain flour 6 oz. caster sugar 5 drops vanilla extract 2 eggs, plus 1 egg yolk 10 oz. sour cream 6 oz. raisins, soaked in 4 oz. dark rum 2 tbsp. icing sugar

• Preheat the oven to 350ºF . Grease and line a 20cm / 8” spring form cake tin. • Blend the biscuits in a food processor, or crush in a plastic bag with a rolling pin. Transfer to a clean bowl, stir in the melted butter then press the mixture into the prepared cake tin and bake in the oven for five minutes. • Meanwhile, beat the cream cheese with the flour, sugar, vanilla extract, whole eggs, egg yolk and half of the soured cream until light and fluffy. • Mix in the raisins soaked in rum, pour onto the biscuit base and bake for 30 minutes. • Mix the remaining sour cream with the icing sugar, pour over the cheesecake and bake for a further 10 minutes or until the filling is set but still slightly wobbly. Remove from the oven, let cool then chill in the fridge until ready to serve.

MASSY STORES | Living | Page 84

Ingredients • ½ cup milk • • • • • • •

1 tbsp. butter 1 tsp. vanilla extract 1 cup white sugar 2 eggs 1 cup all-purpose flour 1 tsp. baking powder ¼ tsp. salt

Directions

Icing Ingredients • ½ cup plus 1 tbsp. light brown sugar • 5 tbsp. unsalted butter, at room temperature • ¼ cup heavy cream • 1 cup shredded sweetened coconut

• Heat the oven to 350°F and spray a 9” x 9” inch cake pan with nonstick cooking spray. In a medium saucepan over medium heat add the milk. • Once the milk begins to simmer turn off the heat and add the tablespoon of butter and vanilla. Stir until the butter is melted. Set aside to cool. • In a medium bowl add the sugar, milk mixture, and eggs. Mix until well combined. • Then add the flour, baking powder, and salt. Mix until no large lumps remain. • Pour the batter into the prepared pan. Bake for 22-25 minutes, it should be golden brown around the edges and the standard toothpick test will let you know if it’s done in the middle. • While the cake is in the oven prepare the icing. In a medium sauce pan combine the brown sugar, five tablespoons of butter, and cream. Cook the mixture over medium heat until it comes to a boil then turn off the heat and stir in the coconut. • Once the cake is done remove it from the oven and turn on the broiler. Spread the icing evenly over the cake, then place the cake under the broiler for 3-5 minutes, or until the icing is bubbling vigorously all over. Remove the cake from the oven and cool to room temperature in the pan before slicing and serving. Keeps for up to three days in an air tight container at room temperature.

Cassava Beignets in Spiced Syrup

Ingredients • 1 ½lbs. of cassava , peeled • • • • • • •

and chopped Pinch of salt 3 tbsp. sugar 1 ½ tbsp. butter 1 tsp. baking powder 1 tbsp. milk 1 egg Abundant oil for frying

Syrup: • 1 cup brown sugar • 3 cups white sugar • 4 cups water • 2 sticks cinnamon • 8 whole cloves • 2 tsp. vanilla

Directions

• In a medium saucepan mix the sugar, water, cinnamon and cloves and set over medium heat for 15 minutes. Add vanilla and simmer for two minutes more. Remove from heat and leave at room temperature. • Peel and cut cassava, place in a pot with enough water to cover and ¼ teaspoon salt. Cook for 30-40 minutes until very soft. • Remove the cassava from the water and with a fork remove the twig like vein in the center of each piece. Begin to mash and add the three tablespoons of sugar, margarine, baking powder, milk and egg. Continue mashing the mixture until a puree is formed. Place purée in the refrigerator to chill for about 10-15 minutes, this makes it easier to work with the dough. • In a frying pan place plenty of oil to heat. Form 1½” [3.8 cm] balls with cassava dough and fry no more than six or eight balls at a time until they are golden brown in color. Drain balls in paper towel to cool. • In a glass bowl or bottle place the cassava balls and bathe with all the syrup. Cover the container and let cool completely before refrigerating. • Place two to three cassava fritters in a dessert cup and top with a little syrup to serve.

MASSY STORES | Living | Page 85

Piña Colada

Soursop

CREAM CAKE

Ingredients

• 3 cups all-purpose flour • 2 tsp. baking soda • 1 tsp. salt • ½ tsp. cinnamon • 2 cups granulated sugar • 3 eggs • 1 cup. vegetable oil • 2 tsp. vanilla extract • 1 (20oz.) can crushed pineapple, • with juice (do NOT drain) • 1 ½ cups finely chopped walnuts, divided • 1 cup flaked sweetened coconut

CREAM CHEESE FROSTING: • 1 (8oz.) package cream cheese, softened • ½ cup butter, softened • 1 tsp. vanilla extract • 2-4 tbsp. heavy cream • 2 cups powdered sugar, sifted or whisked to remove lumps

Directions

• Preheat oven to 350ºF. Spray a 13” x 9” baking pan with non-stick spray and set aside. • In a mixing bowl, whisk together dry ingredients (flour, baking soda, salt and cinnamon). • In a larger mixing bowl, combine granulated sugar, eggs, vegetable oil and vanilla. Use a whisk or wooden spoon to combine well. Mixture will be creamy. • Sprinkle in dry ingredients and stir together until just incorporated (when no more streaks of flour remain). Mixture will be very dry and sticky. Add in crushed pineapple, walnuts and coconut and mix until combined. The liquid from the pineapple will transform the mixture into a normal batter consistency. • Pour batter into prepared pan and bake for 45-50 minutes. When done, cake should be set in the center, and a toothpick inserted into the center comes out clean or with a few moist crumbs. • Set cake pan on a cooling rack and cool the cake, in the pan, completely before frosting. MAKE THE FROSTING: • In a large mixing bowl, add cream cheese, butter and vanilla and whisk or beat with electric mixer until light and fluffy. • Alternate drizzling heavy cream and adding powdered sugar, whisking/ beating after each addition. If frosting is a little thick, add a bit more cream, if too thin, add more powdered sugar. • Sprinkle with remaining ½ cup walnuts and a bit of flaked coconut if desired.

MASSY STORES | Living | Page 86

Ingredients

Flan

• 1 cup of sugar • 1 (14oz.) can of sweetened condensed milk • 1 (12oz.) can of evaporated milk • 3 egg yolks • 3 whole eggs • 1 tsp. vanilla extract • ½ cup of puréed soursop

Directions

• Heat oven to 350°F. Place eight 4 oz. ramekins or one 8” or 9” cake pan inside a roasting pan and set aside. • Cook the sugar with ¼ cup water in a small saucepan over medium heat, stirring, until the sugar dissolves and the mixture comes to a boil. When it begins to turn brown, swirl the pan continuously until the mixture is amber in color. Immediately pour the caramel into the ramekins or cake pan, set aside to harden. • In a large bowl, whisk together the eggs, egg yolks, condensed milk, cream, soursop vanilla, and salt until smooth. Divide the mixture among the ramekins. • To the roasting pan, add just enough hot water to reach halfway up the sides of the ramekins or cake pan. Cover the roasting pan with foil and transfer carefully to oven. Bake until the edges of the flan are set but the centre is still “jiggly”, about 60-70 minutes. • Let the flan cool in the water for 30 minutes, then remove and refrigerate for at least 2 hours . Before serving, run a knife around the edges of the flan to loosen and invert onto plates.

AVOCADO AIOLI INGREDIENTS • 1 medium ripe Avocado • ⅓ cup plain, fat-free Greek-style yogurt • 1 tsp. minced Chadon Beni or Cilantro • 2 tsp. minced garlic • 1 tbsp. fresh lemon juice • ½ tsp. salt • ½ tsp. black pepper • 1 tbsp. extra virgin olive oil

CORN & PIMENTO INGREDIENTS

• • • • • • • • •

DIRECTIONS Combine all of the ingredients in a food processor and process until just smooth. Use immediately or store covered in the refrigerator.

fritters

2 large eggs, beaten to blend ¼ cup all-purpose flour 2 tbsp. finely grated cheddar cheese ½ tsp. salt, plus more 2 cups fresh corn kernels 1 scallion, thinly sliced 1 pimento pepper, deseeded, finely chopped 2 tbsp. vegetable oil Sour cream and lime wedges (for serving)

DIRECTIONS

Pulse eggs, flour, Parmesan, and ½ tsp. kosher salt in a food processor to combine. Add corn, scallion, and pimento, pulse 2–3 times. Heat oil in a large non-stick skillet over medium heat. Working in batches, cook heaping tablespoonfuls of batter until golden brown, about 4 minutes per side, season fritters with salt. Serve with Avocado Aioli or Tamarind Sauce. MASSY STORES | Living | PaGE 88

TAMARIND SAUCE INGREDIENTS • ½ lb. tamarind, seeded • 2 ½ cups brown sugar • 2 cups boiling water • 2 pimento peppers seeded and minced • 1 tbsp. salt • 1 tsp. black pepper • 2 cloves garlic finely minced • 1 tsp. finely minced Chadon Beni • ½ tsp. ground ginger DIRECTIONS Break the tamarind into small pieces and soak in boiling water for one hour. Mash it into a pulp and strain, pressing the tamarind into the strainer to remove all the pulp. Add sugar to the pulp, add to saucepan and heat over a very low heat to dissolve. Add the remaining ingredients. Mix and remove from heat. Add more sugar, salt or pepper as needed.

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