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Tessa Hampton RD, #63 Rosalino Street, Woodbrook (2025)

15/12/2025

I’m with you on your PriceSmart run! 🎄✨

These are my festive picks and tips to make your shopping a little easier and maybe even a little smarter.

Save this post for your next trip and use it as your reference. 🛒💡

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13/12/2025

🎄✨ Bring a little nostalgia into your kitchen this Christmas with the easiest homemade bread you’ll make all season. Just five ingredients, egg-free, dairy-free and sugar-free BUT still soft, comforting and easy!

Most commercial breads sneak in sugar to feed the yeast but not this one. Pure, simple ingredients and a straightforward method for bread that’s wholesome and delicious.

📝 Ingredients:

•500g Lotus Cassava & Wheat flour
•1 packet (11g) instant yeast
•1 tsp salt
•3 tbsp olive oil (or any neutral oil)
•1⅓ cups warm water

👩‍🍳 Method:
1. Mix flour, yeast and salt in a large bowl or stand mixer. Add oil and water. Knead 7 mins with a mixer or 10–15 mins by hand until smooth and elastic.

2. Grease a large bowl with a little oil and place the kneaded dough inside. Move the dough around so the oil lightly coats the surface. Cover with a damp towel and let rise 60–90 mins, until doubled in size.

3. Shape dough to fit your bread pan. Lightly rub the top with oil to prevent sticking. Cover again and let rise 30 mins.

4. Bake in a preheated oven at 375°F (190°C) for 40 mins. Let cool on a rack for at least 15 mins before slicing.

✨ Soft, simple, classic—just like you remember.

💾 Save this recipe and don’t forget to tag me and when you pull it off—you know we want to see your perfect loaf!

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26/11/2025

💾Save this Festive Quiche Recipe made with Lotus & Cassava Flour to make this Festive Season 🎅🎄
Using this flour blend adds fiber, gives you a sturdy, flaky crust and proves just how versatile it really is in recipes. Holiday-perfect, but easy enough for any brunch. 🎄

Here’s the full recipe👩‍🍳

🌾 Crust Ingredients
•1 ¾ cups (247 g) Lotus Cassava & wheat flour blend
•½ cup (115 g) cold butter, cubed
•1 tsp salt
•1 egg
•2 tbsp cold water

🥣 Crust Instructions
1. Butter and line a 10-inch pie pan; set aside.
2. In a food processor, combine flour and salt, rubbing in the butter until it resembles coarse breadcrumbs (can also be done by hand).
3. Beat the egg and cold water together, then gradually add until the dough comes together.
4. Roll out to about a 13–15 inch circle (or enough to exceed your pie dish).
5. Press into the pan, trim the excess, and crimp the edges.
6. Prick the base with a fork. Chill for 30 minutes.
7. To blind bake: cover with wax paper, add dry beans to weigh it down, and bake at 375°F (190°C) for 15 minutes.

🥚 Filling Ingredients
•2 cups chopped spinach
•6 large eggs
•¾ cup low-fat milk
•Dash salt
•Dash black pepper
•1 cup diced cooked bacon
•1 ½ cups shredded cheese (I used a mix)
•½ cup diced tomatoes
•¼ cup red onion

🥧 Filling & Assembly

1. Whisk together eggs, milk, salt, and pepper.
2. Into the pre-baked crust, layer: spinach → tomatoes → red onion → bacon → 1 cup cheese.
3. Pour the egg mixture over the layers.
4. Top with the remaining ½ cup cheese.
5. Bake at 350°F (175°C) for 40–50 minutes.
6. Test the center with a toothpick — it should come out clean.
7. Let rest for 10 minutes before slicing.

📊 Macros (per slice — 1/8 of the quiche)
(One slice is approximately 140 g.)

Calories: ~396 kcal
Protein: ~16.6 g
Carbs: ~25.1 g
Fat: ~25.3 g

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23/11/2025

🎄✨ Limited edition, and I’m obsessed! Guiltless Yogurt dropped their Christmas-only Sorrel and Ponche-a-Crème parfaits… and listen, I already picked my fave (team Sorrel all the way 😌).

But which one are you reaching for first? 😍👇

mFlavours

22/11/2025

Life is never black and white. 🎄✨ During the festive season, there’s always food and drinks everywhere—pasta, black cake, sorrel, rum punch, lasagna… it can feel like progress is impossible. But “waiting for the calm” to start again? That’s never guaranteed.

It’s not about perfection—it’s about small wins: keep your breakfast balanced, move your body, and be mindful of indulgences. You don’t have to skip the celebrations, but you can hold the line without giving up on everything.

If you needed this reminder, save this video. Come back to it whenever you feel yourself slipping—small consistency beats waiting for the “perfect moment.” 💛

20/11/2025

So many people get so caught up in restricting carbs that they forget about fiber—and fiber does so much for your body. It helps control cholesterol, keeps your gut healthy, regulates blood sugar and even supports hormonal balance.

When we cut fiber too low just to avoid carbs, we’re actually sabotaging some really important body processes. In this reel, I’m just showing one snapshot of how including carbs in reasonable amounts can help you reach your fiber goal. I haven’t even included the protein and fat pairings that make your meals complete—this is purely about fiber.

Protein is important, yes but fiber is next.

If you want, I can show a full one-day example using local Caribbean foods, like a typical Sunday lunch, so you can see how to hit your fiber target even while keeping carbs in check. Drop a comment if you want me to do that! 👇

17/11/2025

✨ Christmas snacks are already out in full force… and we’re still in November. 👀
Temptation is real and there’s nothing wrong with a lil treat here and there. But if we start indulging from now straight into the New Year, we might end up feeling sluggish, frustrated, or like we’re starting over… again.

This is your reminder that the season could be sweet and you could still care for your body. Healthy choices don’t have to disappear—just make sure most of what goes into your cart (and your plate) nourishes you and enjoy the fun stuff in balance. A treat should add joy, not stress. 🤍

🛒 So tell me: when you see all the festive snacks out already, are you team “add to cart” or team “not today, Satan”? 😅 Comment and let me know how you’re handling the early temptation this year! ⬇️

14/11/2025

On this World Diabetes Day 🌎 I want to tackle one of the biggest myths ➡️ "Diabetics can’t have flour.”
They can — the key is the type, the portion and the components you pair it with.

In this reel, I used a higher-fiber bread made with Lotus cassava + wheat flour. And remember:
👉🏽 Two slices of bread on average give you about 30g of carbohydrates.

What actually supports steadier blood sugars is when those carbs are part of a balanced meal. Here’s how this sandwich is built:

• 3 oz grilled chicken → ~26g protein +3g Fat
• 1/2 oz cheese → ~4g protein + 5g fat
• Lettuce + tomato → 1g added fiber
• 1/2 Tbsp garlic sauce → ~4g fat

When these components are combined — protein, fat, and fiber alongside the carbs: digestion slows, glucose enters the bloodstream more gradually and the meal stops behaving like a carb-dense spike.

That’s the evidence-based approach:
Diabetics don’t need to avoid carbohydrates — they need to structure meals that support blood sugar control.

So remember flour even if it's a "good type" can spike blood sugar if eaten alone BUT paired with Protein + Fiber + Fat in reasonable portions it helps keep blood sugar steady. This meal at 410 calories, 35g Carbs, 37g Protein & 14g Fat- is a perfectly balanced example.

📨Share this with someone who needs to see 👀 this or ask me your questions below ⤵️

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12/11/2025

💾 Save this recipe or share with a friend who’s watching their blood sugar! 🍫

These fudgy brownies are perfect for anyone managing blood sugar—no white flour, no regular sugar, just wholesome ingredients that satisfy your chocolate cravings.

Why it works: ⤵️

Oat flour slows digestion compared to white flour, helping prevent blood sugar spikes.

Monk fruit sweetener gives sweetness without affecting blood sugar the way sugar does.

Greek yogurt adds protein and creaminess, keeping the brownies moist and helping you feel full.

Makes 9 squares

Ingredients:

•1/2 cup (40g) unsweetened cocoa powder

•1 cup (120g) oat flour (blend oats into flour, then sieve to remove lumps)

•1/2 tsp baking powder

•Pinch salt

•1/2 cup (120g) plain low-fat Greek yogurt

•2 eggs

•1/2 cup (60ml) oil of choice

•1/2 cup (100g) monk fruit sweetener

•1 tsp vanilla extract

•1/2 cup (40g) dark chocolate chips

Method:

1. Preheat oven to 350°F (175°C).
2. In a bowl, mix oat flour, cocoa powder, baking powder, and salt.
3. In another bowl, whisk Greek yogurt, eggs, oil, monk fruit, and vanilla until smooth.
4. Fold wet ingredients into dry until just combined. Stir in chocolate chips.
5. Pour batter into a greased or lined 8×8-inch pan.
6. Bake 18–22 minutes. Toothpick should come out with a few moist crumbs.
7. Cool and slice into 9 squares.

Macros per serving: 150 calories | 16g carbs | 4g protein | 7g fat

💖 Treat yourself without the blood sugar crash!

11/11/2025

🌍 In recognition of World Diabetes Day on Friday, here’s how I turn a simple cup of Guiltless Greek-Style Yogurt into a balanced, blood-sugar-friendly meal.

This bowl follows the PFF principle — Protein, Fat, and Fiber.

🩵 Protein: The yogurt gives a great start, but I add extra protein to bring the bowl up to about 30 grams total — with a scoop of collagen powder. You could also add protein powder or protein on the side, like boiled eggs or tuna.

💚 Fiber: A small portion of fruit adds natural sweetness and fiber — here I used ¼ cup diced pineapple and 3 tbsp pomegranate seeds, both rich in antioxidants and volume for minimal sugar impact.

💛 Fat: A sprinkle of pecans adds texture, flavor, and healthy fats that help slow digestion and keep you fuller for longer.

When protein, fiber, and fat come together, they help stabilize blood sugar levels, support steady energy, and keep you satisfied for hours.

⚖️ Nutrition Breakdown (approx.): 365 kcal | 33g protein | 21g carbs | 12g fat

💬 Tell me below — what’s one thing you find most challenging about keeping your blood sugar steady during the day?

06/11/2025

This is what losing weight over 40 feels like — sideways and dizzy 🌀

If you’re over 40 (or 50!), you know it’s not quite the same as it used to be. Slower metabolism, reduced muscle mass, higher stress, limited time, peak career demands… all of it impacts your results. That doesn’t mean progress won’t come — it just might require different tactics.

Even if your journey sometimes feels a little wobbly, a little dizzy, the key is building sustainable habits and staying consistent.

Who else feel like this? Drop a 🌀 if you can relate!

03/11/2025

✨ PCOS & Blood Sugar Friendly Coconut Bake ✨
Save to try later 💾

This isn’t your regular coconut bake, it’s a PCOS and blood sugar–friendly version that tastes just as good, with a few smart swaps. 💪🏽

I used Lotus Cassava Wheat Flour, which makes a difference because:
🌾 It’s higher in fiber, helping to slow digestion and reduce sugar spikes.
🥥 It contains resistant starch from cassava flour which supports gut health and improves insulin sensitivity.
💪🏽 And it offers a bit more protein than regular flour, making it a more balanced option overall.

So whether you’re managing PCOS, insulin resistance, or diabetes, this bake works beautifully for you! A soft, flavourful and easy enough bake for anyone to try.

Save this recipe, share it for later and enjoy a wholesome twist on a Trini favourite. 😋

Recipe 👩‍🍳
•4 cups Lotus Cassava & Wheat Flour
•2 cups warmed coconut milk
•1 cup shredded coconut
•¼ cup unsalted softened butter
•2 tsp yeast
•1 tbsp sugar
•¼ tsp salt

Method:
-Mix all dry ingredients (flour, yeast, salt, and sugar).
-Add butter into flour and rub until crumbly.
-Add shredded coconut and warmed milk.
-Knead dough for 5 minutes.
-Place in a greased bowl, cover, and rest for 30 minutes (it will double in size).
-Press down risen dough and flatten to shape.
-Place again in a dish to bake. With a fork, poke holes over dough and rest another 30 minutes.
-Bake in a preheated oven at 400°F for 25–30 minutes.

This bake makes 10 servings. Each estimated at 90g in weight for 363 Calories, 38.4g Carbs, 4.7g Fiber, 6.1g Protein & 20.9g Fat.

Enjoy with your favourite side — I’m having mine with cheese today but saltfish, choka, eggs or anything goes! 💛

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Tessa Hampton RD

15/12/2025

13/12/2025

26/11/2025

23/11/2025

22/11/2025

20/11/2025

17/11/2025

14/11/2025

12/11/2025

11/11/2025

06/11/2025

03/11/2025

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Tuesday	22:00 - 17:00
Wednesday	10:00 - 17:00
Thursday	10:00 - 17:00
Saturday	08:00 - 14:00