This section includes delicious, well seasoned, and easy to make nutritional food that can be made in under 20 minutes, perfect for busy weeknights!
20 Minutes or Less
-
Continue ReadingLast Updated on March 20, 2026 by Tiffany I make this garlicky tomato chickpea stew every single week and its is a stunner. Absolutely delicious and incredibly flavourful, made with affordable ingredients and ready in under 20 minutes. This dish is the perfect quick weeknight recipe that you’re going to quick fall in love with! If you love tomatoes like me you’re going to adore this recipe. Even if you don’t like tomatoes, you’re going to love this recipe. I’ve made this recipe repeatedly for tomatoes haters and they end up loving it too! The cooked down fresh herbs, (we’re…
-
Continue ReadingLast Updated on March 8, 2026 by Tiffany This vegan ackee recipe is an authentic Jamaican ackee recipe, but using chickpeas as the protein source instead of saltfish! Made for mi ital people dem and other vegans alike, this recipe uses traditional Jamaican seasoning and herbs and tastes like home.…
-
Continue ReadingLast Updated on January 22, 2026 by Tiffany These Jamaican style quinoa fritters are well seasoned, insanely delicious, protein packed, fiber rich and nutrient dense! In Jamaica, we have banana fritters as well as saltfish fritters that are quite popular. But here on Ital Eats and Treats, we do things…
-
Continue ReadingLast Updated on January 14, 2026 by Tiffany These vegan Jamaican jerk tacos are one of my favorite recipes I’ve made in a MINUTE. Created with meaty shredded king trumpet mushrooms, this recipe is ready in under 20 minutes and a major crowd pleaser! Whether you’re on a time crunch…
-
Continue ReadingLast Updated on April 6, 2026 by Tiffany Jamaican grape nut ice cream is a traditional ice cream flavor beloved around the island- and it’s my favorite! Today we’re going to make dairy free Jamaican grape nut ice cream using the ice in a bag method. It’s fun, a quick…
-
Continue ReadingLast Updated on October 22, 2025 by Tiffany These quick and easy to make vegan sesame chickpeas are fully plant based and have the same beloved flavor as sesame chicken- without the meat! As someone who hasn’t eaten meat in over 8 years, one thing I used to love SO…