A Caribbean Diet Cookbook (2 page)

fo
r
heart
y
salad
s
o
r
a
fres
h
frui
t
cocktai
l
wit
hout
any
fancy
dressing
with
artificial
ingredients.

CARIBBEA
N
COCKTAIL

2
0
blac
k
an
d
whit
e
grapes

1
rip
e
mango

1
rip
e
papa
w
(papaya)
S
om
e
mil
d
chedda
r
cheese

20
cocktail
sticks

1
large
grapefruit

This
quick
snack
is
ideal
for
parties
or
as
a
starter
before
a
light
meal.
Don't
worry
about
th
e
calori
e
content
,
a
s
i
t
i
s
ver
y
lo
w
indeed
.
Mango
,
papa
w
an
d
grape
s
offe
r
a
wealt
h
of
goodness
,
s
o
to
o
doe
s
th
e
cheese
,
rich
in
vitamin
A,
B12
and
folic
acid,
and
of
course
calcium.

To
prepare,
peel
and
chop
th
e
mang
o
an
d
papa
w
int
o
smal
l
chunk
s
suitabl
e
fo
r
a cocktail
stick.
Don't
forget
to
remove
the
seeds
from
the
papaw.
Then
cut
the
cheese
into chunks
and
place
one
piece
onto
a
cocktail
stick
by
piercing
the
centre
of
the
cheese
with
th
e
stick
,
the
n
slid
e
th
e
piec
e
o
f
chees
e
dow
n
toward
s
th
e
othe
r
en
d
o
f
th
e
stick
.
Leave
enough
room
at
the
bo
t
tom
end
of
the
stick
to
hold
comfortably
with
your
fingers
while
eatin
g
th
e
cocktail
.
Nex
t
pu
t
a
chun
k
o
f
mang
o
ont
o
th
e
stic
k
an
d
slid
e
i
t
alon
g
unti
l
i
t
rests
o
n
th
e
chees
e
the
n
ad
d
a
grape
,
the
n
a
piec
e
o
f
papaw
,
the
n
finis
h
wit
h
a
grape
.
I
f
you
run
out
of
room
simply
shift
the
ch
e
ese
,
an
d
th
e
res
t
o
f
th
e
frui
t
alon
g
th
e
stic
k
.
Repeat
thi
s
unti
l
al
l
th
e
cocktai
l
stick
s
ar
e
use
d
u
p
,
the
n
carefull
y
inser
t
the
m
int
o
th
e
grapefruit,
whic
h
coul
d
b
e
place
d
o
n
a
colourfu
l
plat
e
fo
r
serving
.
Peopl
e
sometime
s
cove
r
the
grapefruit
with
a
piece
of
baking
foil
to
make
it
more
attractive.
I
think
fruit
is
quite attractive
enough
in
its
natural
form.
Enjo
y
thi
s
snac
k
o
n
it
s
ow
n
o
r
c
ompliment
it
with
somethin
g
else
.

CARIBBEAN
SUNRISE

1
grapefruit

1
orange

1
banana

2
tablespoons rum

A
das
h
o
f
cinnamon

Cinnamon
works
wonders
with
stewed
fruits,
pancakes,
custards
and
rice
puddings.
The aromatic
flavour
of
this
beautiful
spice
is
eno
u
gh to bring any dish to life.

T
o
animat
e
you
r
tast
e
bud
s
tak
e
on
e
fres
h
grapefruit
,
carefully
cu
t
i
t
i
n
tw
o
without
breakin
g
i
t
the
n
scoo
p
ou
t
th
e
content
s
o
f
eac
h
hal
f
an
d
plac
e
i
t
int
o
a
bowl
.
Kee
p
th
e
two
grapefruit
shells.
Peel
and
segment
the
ora
n
ge,
cut
each
segment
in
half
and
place
the pieces
in
with
the
grapefruit
pulp.
Peel
and
slice
the
banana
into
the
bowl
with
the grapefruit
and
orange.
Add
the
2
tablespoons
of
ru
m
an
d
a
das
h
o
f
cinnamon
,
the
n
mix

and
serve
in
the
grapefruit
shells
on
a
la
r
g
e
plate
.
Sprea
d
an
y
exces
s
frui
t
o
n
th
e
plate
next to the grapefruit.

AVOCADO
CREAM DIP

1
large,
ripe
avocado
pear

3
tablespoon
s
mayonnaise

1
garlic
clove,
crushed

1
teaspoo
n
se
a
salt

1
teaspoo
n
lime juice

1
teaspoo
n
lemon
juice

A
pinc
h
o
f
paprika

A
trul
y
exoti
c
experience
,
ric
h
i
n
nutrient
s
th
e
avocad
o
i
s
a
supe
r
-
food
which
is
favoured
b
y
mos
t
a
s
a
delectabl
e
starter
.
I
t
i
s
s
o
versatil
e
a
s
i
t
ca
n
b
e
cu
t
i
n
hal
f
an
d
fille
d
with
almos
t
an
y
daint
y
morse
l
lik
e
prawn
s
fo
r
instance
,
o
r
i
t
ca
n
b
e
peele
d
an
d
sliced
and added
to
colourful
salads,
or
even
mashed
into
a
paste
to
make
a
variety
of
tasty
dips. Here's one you can make for yourself.

Cut
the
avocado
in
half,
remove
the
stone
and
set
it
aside,
then
peel
and
discard

th
e
skin
.
Slic
e
th
e
avocad
o
halv
e
s
into
a
bowl
then
mash
them
into
a
paste
with
a
fork.
Ad
d
th
e
res
t
o
f
th
e
ingredient
s
an
d
continu
e
t
o
mas
h
i
t
unti
l
yo
u
ar
e
lef
t
wit
h
a
smooth
past
e
.

Thi
s
highl
y
nutritiou
s
an
d
tast
y
di
p
ca
n
b
e
eate
n
a
s
a
snac
k
wit
h
piece
s
o
f
fresh

crust
y
bread
,
o
r
w
i
t
h
some
plain
or
flavoured
pi
t
ta
bread.
Stor
e
th
e
avocad
o
di
p
i
n
the
refrigerator
i
n
a
bowl
,
an
d
plac
e
the
stone
in
the
bowl
with
the
mixture;
this
prevents discoloration.

CARRO
T
AN
D
PUMPKI
N
DIP

300
g
carrots
,
peele
d
an
d
choppe
d
fine

300
g
pumpkin
,
peele
d
an
d
chopped

5
tablespoons lemon juice

3
tablespoons olive oil

1
small onion, finely chopped

2
garlic cloves, chopped

3
teaspoons ground cumin

It
could
be
said
that
most
of
us
don't
have
enough
fibre
in
our
diet,
especially
those
who choose
to
feast  on
ma
n
y  of  the
processed  foods  that  are  widely  available
from
the supermarkets
an
d
th
e
lik
e
.
Fibrous
foods
like
pumpkin
and
carrots
are
also
available
from these
stores.
They
contain
special
types
of
fibre
such
as
Cellulose
and
P
e
ctin
,
whic
h
are
foun
d
i
n
whole
-
w
heat
flour,
bran,
beans,
peppers,
broccoli,
apples,
citrus
fruits,
green
beans
,
potatoe
s
an
d
strawberries
,
plu
s
a
whol
e
hos
t
o
f
othe
r
frui
t
an
d
vegetables.

Pectin
works
well
by
influencing
absorption
in
the
stomach
and
small
bowel,
as
it

bind
s
wit
h
th
e
bil
e
acid
s
,
whic
h
i
n
tur
n
decrease
s
fa
t
absorptio
n
an
d
lower
s
level
s
of
cholestero
l
i
n
th
e
body
.
Reaso
n
enoug
h
t
o
incl
u
de
essential
fibre
in
your
diet?
Thi
s
wil
l
n
ot