Trinidadian-Inspired Archives - Gwell - Nutrition, Wellness, and Healthcare Advocacy https://eatgwell.com/tag/trinidadian-inspired/ Empowered Wellness for Women Living with Chronic Illness Sun, 04 Jan 2026 22:19:56 +0000 en-US hourly 1 https://wordpress.org/?v=6.9 https://i0.wp.com/eatgwell.com/wp-content/uploads/2025/03/Gwell-logo-blue.png?fit=32%2C17&ssl=1 Trinidadian-Inspired Archives - Gwell - Nutrition, Wellness, and Healthcare Advocacy https://eatgwell.com/tag/trinidadian-inspired/ 32 32 245783657 PCOS-Friendly Tropical Protein Shake https://eatgwell.com/pcos-friendly-tropical-protein-shake/ Thu, 25 Sep 2025 20:29:53 +0000 https://eatgwell.com/?p=1291

This PCOS-friendly shake is as vibrant as it is grounding. Made with dragonfruit, ginger, cinnamon, lime, and date sugar, it draws on diasporic flavors and traditions that prioritize nourishment, balance, and using what you have. Whether you’re managing blood sugar, soothing inflammation, or just trying to eat well with what’s in the fridge, this shake is for you.

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Stop guessing, here’s the simple formula for a shake that actually supports PCOS.

Sometimes you don’t have time to make a meal, but you need “meal-energy.” This simple formula can help to support people with PCOS.

Protein + Low Glycemic Fruit + Health Fats

– Protein supports blood sugar + hormones.
– Healthy fats regulate cortisol and energy.
– Low-glycemic fruit adds antioxidants without spikes.

Save this formula so your shakes actually work for you!

Tradition Spotlight

This shake is built on calming, hormone-supportive ingredients that have roots in kitchens across the Caribbean, Latin America, and South Asia, places where food is often medicine, and flavor comes with meaning.

You’ll find ginger for heat and inflammation support, cinnamon for blood sugar balance, and date sugar for a naturally sweet lift that keeps the fiber intact. A squeeze of lime brings brightness and balance, just like in the cooling drinks and herbal blends I grew up around.

And the dragonfruit? That’s what I had on hand, and that, in itself, is tradition.
Where I come from, we don’t always shop with a list, we cook with what we have. You learn to build nourishment from the ingredients in front of you, not just the ones in the recipe.
In a perfect world, I’d pair this with mango and passionfruit, tropical, vibrant, deeply familiar. But I also know that too much of those, especially all at once, can spike blood sugar. So instead, I keep the spirit of the dish: vibrant, grounded, made with care. You can of course add them in moderation.

This isn’t a prescriptive shake. It’s a flexible one, rooted in rhythm, balance, and resourcefulness. That’s cultural tradition, too.

Print

PCOS-Friendly Tropical Protein Shake

Simple formula for a shake that helps to support PCOS.
Course Breakfast, Dessert, Drinks
Cuisine Caribbean, Southeast Asian
Diet Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Keyword Functional Wellness Recipes, High-Protein, Hormone Supportive, PCOS-Friendly
Prep Time 5 minutes
Cook Time 1 minute
Servings 1 person
Calories 268kcal

Equipment

  • 1 Blender

Ingredients

  • 3/4 cup Silken Tofu
  • 1 tbsp flax
  • 1 cup dragonfruit
  • .25 cups light coconut milk
  • 1 tsp ginger
  • 1 tsp lime juice
  • 1/4 tsp cinnamon
  • 1 cup Ice

Instructions

  • Add allingredients to the blender
  • Blend
  • Enjoy

Notes

We used what we had on hand for this one and focused on following our formula. There are some fun ways to mix this up for flavorful and balanced smoothies. Here are a few swaps or additions we’d try.
  1. Swap the silken tofu for protein powder or hemp seeds
  2. Add 1/4 cup of mango and passionfruit
  3. Reduce the fat with a lighter milk
  4. swap the dragonfruit for raspberries or cherries and add cacao/cocoa powder

Nutrition

Calories: 268kcal | Carbohydrates: 22g | Protein: 10g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Sodium: 137mg | Potassium: 417mg | Fiber: 4g | Sugar: 12g | Vitamin A: 4IU | Vitamin C: 2mg | Calcium: 94mg | Iron: 4mg

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]]> 1291 Gwell Vegan Egg https://eatgwell.com/gwell-vegan-egg/ Fri, 13 Jun 2025 20:15:46 +0000 https://vnasri.com/website_9bdae8df/?p=779

This plant-based egg alternative, made with tofu and seasoning, offers a flavorful alternative to scrambled eggs, providing a satisfying vegan option rich in protein.Tofu is high in protein and contains all nine essential amino acids. Nutritional yeast provides B12, while turmeric adds anti-inflammatory benefits. Turn this into a complete meal with this simple formula: Protein...

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This plant-based egg alternative, made with tofu and seasoning, offers a flavorful alternative to scrambled eggs, providing a satisfying vegan option rich in protein.
Tofu is high in protein and contains all nine essential amino acids. Nutritional yeast provides B12, while turmeric adds anti-inflammatory benefits.

Turn this into a complete meal with this simple formula: Protein + Fiber + Health Fats + Complex Carbs (these may have protein, fiber, and healthy fats)

Tradition Spotlight

Tofu scrambles are common in plant-based cuisine and trace their roots to Asian tofu cookery. In Black vegan and Afro-Caribbean communities, creative plant-based substitutes offer both nostalgia and nourishment.

Citations:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188422/
2. https://www.hsph.harvard.edu/nutritionsource/soy/

Print

Gwell Vegan Egg

Course Appetizer, Breakfast, Snack
Keyword High-Protein
Servings 1

Equipment

  • Blender

Ingredients

  • ¼ cup blended soft tofu per egg
  • 1 tbsp chickpea flour
  • ¼ tsp turmeric
  • ¼ tsp kala namak for eggy flavor
  • 1/2 tsp nutritional yeast
  • 1 dash black pepper

Instructions

  • Blend all ingredients and prepare like you would eggs
  • For egg muffins bake at 375°F (190°C) for 25–30 min
  • For a chunkier scramble break chunks of firm tofu into scramble while cooking
  • Try steaming with mixed veggies for a delicious take on steamed eggs

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]]> 779 Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free) https://eatgwell.com/cassava-flour-flatbakes-gluten-free-nut-free-egg-free/ Fri, 13 Jun 2025 20:04:14 +0000 https://vnasri.com/website_9bdae8df/?p=768 Delicious pita bread being heated on a stove in a frying pan for a tasty breakfast or snack.

These soft, chewy flatbakes are a nut-free, gluten-free alternative to traditional flatbreads, perfect for scooping, stuffing, or toasting.Cassava flour is rich in complex carbohydrates and safe for many with food allergies. It’s easy to digest and offers a grain-free alternative for gluten-sensitive individuals. Citations:1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8043523/2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

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]]> Delicious pita bread being heated on a stove in a frying pan for a tasty breakfast or snack.

These soft, chewy flatbakes are a nut-free, gluten-free alternative to traditional flatbreads, perfect for scooping, stuffing, or toasting.
Cassava flour is rich in complex carbohydrates and safe for many with food allergies. It’s easy to digest and offers a grain-free alternative for gluten-sensitive individuals.

Tradition Spotlight

Flatbreads are foundational in many global cuisines, from Indian roti to Trinidadian roti. This cassava flour version reflects Indigenous Caribbean roots, where cassava bread (bammy) and other root-based bakes are commonly prepared.

Citations:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8043523/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

Print

Cassava Flour Flatbakes (Gluten-Free, Nut-Free, Egg-Free)

These flatbakes are inspired by traditional Caribbean bakes, made more blood sugar–friendly with cassava flour. They’re soft, lightly chewy, and perfect for breakfast or snacks.
Course Appetizer, Breakfast, Side Dish, Snack
Cuisine Caribbean
Servings 4

Equipment

  • Large Mixing Bowl
  • Whisk
  • Medium Pan

Ingredients

  • 1 ½ cups cassava flour
  • ½ tsp sea salt
  • ½ tsp baking powder
  • 1 tbsp olive oil or avocado oil
  • ¾ cup warm water more if needed
  • Optional: ½ tsp garlic powder or chopped fresh herbs for savory flavor

Instructions

Mix Dry Ingredients

  • In a large bowl, whisk together cassava flour, salt, and baking powder.

Add Oil and Water

  • Add olive oil and warm water gradually. Mix until a soft dough forms—if too dry, add a little more water, 1 tbsp at a time.

Shape the Dough

  • Divide into 4–6 balls. Flatten each into a round disc about ¼-inch thick.

Cook

  • Heat a pan over medium heat. Lightly oil (use spray oil) the pan if needed.
  • Cook each flatbake for 2–3 minutes on each side or until golden brown and puffed in spots.

Serve

  • Serve warm with avocado, soft tofu scramble, smoked herring, or a spoon of dairy-free, unsweetened yogurt.

Notes

Tips:

  • These are best eaten fresh, but can be stored in the fridge for up to 3 days and reheated in a pan or toaster.
  • For added fiber and blood sugar support, mix in 1 tbsp ground flaxseed per batch.
  • Want to reduce the caloric load? Make this oil-free. 
    • Remove the 1 tbsp of oil
    • Increase warm water slightly: Use ⅞ cup (just under 1 cup) instead of ¾ cup to help bind the dough and maintain softness
    • Optional: Add 1 tbsp unsweetened dairy-free yogurt (like plain coconut or almond yogurt) for tenderness, still oil-free, but helps with moisture
Cooking Tips Without Oil:
  • Use a good stainless steel or well-seasoned cast-iron pant to prevent sticking
  • Preheat the pan well before placing the flatbakes
  • Wipe the pan with a damp paper towel between batches if needed
Flavor Tip: Without oil, the flavor is more neutral. Consider boosting it by adding:
  • A pinch of garlic powder or onion powder
  • Chopped chives or parsley
  • A dash of nutritional yeast for savory depth
I’d probably add these things anyway, because they’re delicious.

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