Teri's Food Therapy

Teri's Food Therapy

WELCOME TO TERI’S FOOD THERAPY

Bringing Caribbean Flavors
to Your Table

Discover the joy of cooking with Caribbean-inspired recipes, comforting homemade meals, and bold flavors made to bring people together. Find a little inspiration for your next delicious meal.

A LITTLE INSPIRATION FOR YOUR NEXT MEAL

What are you craving?

Find a recipe you’ll love, or explore a favourite from my kitchen.

All recipes

Caribbean Favourites

Quick & Easy

Breakfast & Brunch

Meatless Favourites

FRESH FROM THE KITCHEN

Latest recipes, made with love.

New flavours and familiar favourites. Your next home-cooked meal starts here.

1

Pork Chops with Creamy Mushroom Sauce

Thick pork chops coated in a smoky garlic rub, seared until browned and finished in the oven, then served with a creamy mushroom and onion sauce made in the same skillet.

45 MINUTES

2

Breakfast Potatoes

Potato chunks tossed in olive oil, garlic powder, paprika, cayenne, and red pepper flakes, then roasted or air fried until browned and crisp, ready to serve alongside eggs, bacon, or toast.

35 MINUTES

3

Curried Chicken with Green Pigeon Peas

Chicken pieces marinated in green seasoning and curry spices, simmered with green pigeon peas and coconut milk until the sauce thickens and the peas soften, then finished with fresh herbs.

60 MINUTES

4

Sausage and Spinach Egg Bake

Eggs whisked with milk, onion powder, garlic powder, and pepper flakes, poured over cooked sage and apple sausage, spinach, red peppers, and onions, then baked with a cheese topping until set.

35 MINUTES

5

Tandoori Chicken

Tandoori chicken thighs marinated in yogurt and a bold blend of smoked paprika, garam masala, and cayenne, then roasted at high heat and finished under the broiler for that signature charred exterior.

55 MINUTES

6

Cowboy Candy with Onions and Peaches

A small-batch refrigerator condiment of jalapeño rings and sliced onion simmered in a brown sugar and apple cider vinegar syrup, with diced peaches added at the end for a bright, fruity contrast.

30 MINUTES

A TASTE OF THE ISLANDS

Caribbean favourites.

Bold seasonings, cherished traditions, and recipes that taste like home.

7

Curried Chicken with Green Pigeon Peas

Chicken pieces marinated in green seasoning and curry spices, simmered with green pigeon peas and coconut milk until the sauce thickens and the peas soften, then finished with fresh herbs.

60 MINUTES

8

Creamy Pumpkin Soup

Pumpkin Soup starts with a smooth, creamy base of pumpkin and red lentils, then builds into a full pot with smoked bones, seasoned beef, sweet potatoes, ochro, corn, and cornmeal dumplings. It is a hearty one pot meal.

105 MINUTES

9

Green Fig & Saltfish Pie

This Green Fig and Saltfish Pie combines the comforting flavors of Trinidad with a cheesy, baked finish. It is a hearty dish perfect for lunch or dinner.

60 MINUTES

10

Rosemary Garlic Roasted Breadfruit

Boiling the breadfruit before roasting creates the ideal texture, a creamy centre wrapped in crisp, golden edges. Fresh rosemary, garlic, and smoked paprika add layers of savoury flavour without overpowering the breadfruit's naturally mild, nutty taste.

65 MINUTES

LESS TIME. MORE FLAVOUR.

Delicious in 30 minutes or less.

Simple recipes for the days when you want something delicious, without the long wait.

11

Grilled Chicken Breasts

Grilled chicken breasts coated in a sweet and tangy brown sugar, Dijon, and smoked paprika paste, then cooked hot and fast for a caramelized crust and juicy interior.

25 MINUTES

12

Pineapple Shrimp Kebabs

Pineapple Shrimp Kebabs feature juicy shrimp marinated in smoked paprika, oregano, and cayenne, threaded with pineapple chunks, colorful bell peppers, and red onion, then grilled until lightly charred. They are quick to cook, visually striking, and built for warm-weather gatherings or a simple weeknight meal.

23 MINUTES

13

Juicy Chicken Patties

Chicken Patties are quick to mix and cook, made with minced chicken, panko breadcrumbs, and a savoury blend of smoked paprika, basil, oregano, and chili flakes. They hold together well, freeze beautifully, and work for burgers or on their own.

21 MINUTES

14

Orange Glazed Pork

Orange Glazed Pork is a quick air fryer dish made with seasoned pork cubes coated in cornstarch, then tossed in a glossy orange glaze built from fresh orange juice, brown sugar, garlic, and ginger. It comes together fast and pairs well with rice and steamed veggies.

27 MINUTES

GOOD MOOD FOOD

THE COOK BEHIND THE RECIPES

Hi, I’m Teri.
Welcome to my kitchen.

A self-taught cook, recipe creator, and lover of good mood food. I bring Caribbean favourites and a little kitchen creativity to everyday cooking.

There’s always room for you at my table.

Prep Smarter with MIC Institute

Shop My Prep Containers

Great storage makes weekly prep effortless. Durable, stackable, and easy to clean, the right containers keep your foods fresh, organized, and ready to grab when you need them. They pack away neatly, maximize fridge space, and hold up to freezing temps and everyday use without cracking or staining. That’s why I trust MIC Institute of Technology storage solutions for my weekly pre, practical, reliable, and designed to make real kitchen life easier.

A GOOD MORNING STARTS HERE

Breakfast worth waking up for.

From comforting bakes to savoury plates, make a little more of your morning.

15

Breakfast Potatoes

Potato chunks tossed in olive oil, garlic powder, paprika, cayenne, and red pepper flakes, then roasted or air fried until browned and crisp, ready to serve alongside eggs, bacon, or toast.

35 MINUTES

16

Sausage and Spinach Egg Bake

Eggs whisked with milk, onion powder, garlic powder, and pepper flakes, poured over cooked sage and apple sausage, spinach, red peppers, and onions, then baked with a cheese topping until set.

35 MINUTES

17

Chocolate Chip Sweet Rolls

Chocolate Chip Sweet Rolls are an enriched yeasted dough rolled with chocolate chips and baked until puffy and golden. A brushed butter finish keeps them soft, shiny, and irresistible while still warm.

35 MINUTES

18

Breakfast Sweet Potatoes

Breakfast Sweet Potatoes are cubed sweet potatoes tossed in olive oil, garlic, onion, paprika, and a touch of heat, then roasted or air fried until tender with crisp edges. A simple, savory side that works any time of day.

35 MINUTES

COLOURFUL. COMFORTING. MEATLESS.

More plants. Plenty of flavour.

Explore meatless recipes with bold flavours and plenty of kitchen inspiration.

19

Breakfast Potatoes

Potato chunks tossed in olive oil, garlic powder, paprika, cayenne, and red pepper flakes, then roasted or air fried until browned and crisp, ready to serve alongside eggs, bacon, or toast.

35 MINUTES

20

Crunchy Oyster Mushroom "Tacos"

Crunchy Oyster Mushroom Tacos are a taco-inspired recipe made with crispy, seasoned oyster mushrooms, whole wheat wraps, fresh vegetables, and a creamy jalapeño-sriracha dip. They’re not intended to be authentic tacos, but rather my take on the format using ingredients and flavors I enjoy.

40 MINUTES

21

Oyster Mushroom Quesadillas

These Oyster Mushroom Quesadillas combine tender, taco-seasoned oyster mushrooms with sautéed peppers, onions, garlic, and plenty of melted cheese. The tortillas are toasted until crisp while the cheese melts around the savory mushroom filling, then served hot with creamy jalapeño dip.

30 MINUTES

22

Pigeon Peas and Pumpkin Rice Cook-Up

Pigeon Peas and Pumpkin Rice Cook-Up is a simple one-pot rice dish made with long-grain rice, sweet pumpkin, and pigeon peas gently simmered together. The pumpkin softens into the rice as it cooks, creating a naturally rich texture while Goya Sazón adds vibrant color and savory depth.

45 MINUTES

TAKE A LITTLE FOOD THERAPY HOME

Your next kitchen companion.

Explore Teri’s cookbooks and free mini eBooks, collections of island flavours, cherished traditions, and recipes to make your own.

Isabella's cookware collection

With this collection, you have the opportunity to acquire some of my kitchenware must-haves that I personally use for my daily culinary endeavors. These items are tried and true Food Therapy favorites.