A Caribbean Diet Cookbook (23 page)

100m
l
Malibu

400ml
pineapple juice

Mi
x
th
e
ingredient
s
i
n
a
cocktai
l
shake
r
wit
h
som
e
ice
.
Shak
e
well
.
Serv
e
i
n
tal
l
glasses.

STRAWBERRY
FLAVOURED LEMONADE

375ml
strawberry flavoured syrup

1.5
L
col
d
wa
t
er

80ml
freshly squeezed lemon juice

Som
e
ic
e
cubes

In
a
large
mixing
bowl
mi
x
th
e
syrup
,
water
,
an
d
lemo
n
juic
e
togethe
r
an
d
sti
r
well
.
Pour
into a pitcher, add some ice and keep refrigerated until ready to use.

COFFE
E
RUM

8
teaspoon
s
o
f
blu
e
mountai
n
i
nstant
coffee

125m
l
boilin
g
water

500m
l
col
d
water

160m
l
sweetene
d
condense
d
milk

125ml
rum

Som
e
ice

Dissolv
e
th
e
coffe
e
int
o
boilin
g
wate
r
an
d
mi
x
wit
h
th
e
col
d
water
.
Sti
r
i
n
th
e
condensed
mil
k
the
n
ad
d
th
e
rum
.
Sti
r
wel
l
an
d
serv
e
i
n
a
tal
l
glas
s
wit
h
som
e
ice.

SUN
SPLASH

1
L
mang
o
juice

575ml
guava juice

575ml
pineapple juice

60m
l
ginge
r
syrup

60ml
lemon juice

A
das
h
o
f
Angostur
a
bitters

A
little crushed ice

Pour
all
of
the
ingredients
into
a
blender
or
a
cocktail
shaker
and
mix
for
30
seconds,
and
en
joy.

A
Caribbea
n
Die
t
Cookbook

Foo
d
Facts

Chapter
8

aribbean
foods
contain
a
variety
o
f
nutrient
s
whic
h
hel
p
t
o
kee
p
you
r
bod
y
i
n
perfect
condition
.
The
recipes
in
this
book
will
help
stimulate
your
imagination
into
creating

you
r
ow
n
exciting
com
b
ination
s
.
Us
e
you
r
imaginatio
n
t
o
conjur
e
u
p
you
r
ow
n
delights.
Don’
t
b
e
afrai
d
t
o
experimen
t
wit
h
ne
w
ideas
.
Remember
,
ther
e
i
s
n
o
suc
h
thin
g
a
s
a
hard
and
fast
rule
as
far
as
recipes
are
concerned.
Liberate
your
ideas
by
introducing
other
food
s
too
;
the
y
don’
t
necessaril
y
hav
e
t
o
al
l
b
e
o
f
Caribbea
n
origi
n
,
you’
d
b
e
restricte
d
in
an
y
cas
e
as
many
varieties
originate
from
around
the
world.
Here
are
a
few
examples.

Eggplant
is
a
versatile
ve
g
etabl
e
whic
h
shoul
d
b
e
handle
d
wit
h
car
e
du
e
t
o
its
delicate
for
m
.
Damage
d
cell
s
releas
e
a
chemica
l
calle
d
polyphenoloxide
tha
t
aids
oxidation
turning
the
flesh
brown.
This
can
be
drastically
slowed
down
by
sprinkling
some lemon
juice
over
the
vegetable.
For
best
results
an
d
t
o
retai
n
moistur
e
kee
p
them
refrigerated,
a
n
d
onl
y
cu
t
the
m
whe
n
yo
u
ar
e
read
y
t
o
us
e
them
.
Avoid
cooking
eggplant
i
n
aluminiu
m
pot
s
as
this
will
discolour
the
vegetables.

Avocado
s
ar
e
a
goo
d
sourc
e
o
f
vitami
n
C
.
100
g
o
f
avocad
o
ca
n
provid
e
th
e
total
dail
y
requiremen
t
(30mg
)
fo
r
adult
s
.
Store
hard
one
s
i
n
a
war
m
place
,
an
d
sof
t
one
s
i
n
the
fridge
to
slow
natural
enzyme
action.
If
the
flesh
is
cut
or
damaged
brus
h
th
e
damaged
are
a
wit
h
littl
e
lemo
n
an
d
stor
e
the
m
i
n
th
e
refrigerator
i
n
a
plasti
c
bag
.
Plantain
s
provid
e a
goo
d
sourc
e
o
f
vitami
n
A
.
Whe
n
buying,
go
for
the
large
and
firm
ones.
The
cooking
proces
s
soften
s
th
e
plantai
n
an
d
it
s
nutrient
s
becom
e
mor
e
availabl
e
.
In
1984
British
r
esearcher
s
concluded
,
in
their
results
with
lab
rats,
that
powdered
dried
plantains
helped prevent
the
formation
of
aspiri
n
-
induce
d
gastri
c
ulcer
s
and
healed
existing
one
s
.
The
healin
g
powe
r
wa
s
du
e
t
o
growt
h
stimulatio
n
o
f
th
e
mucu
s
membran
e
linin
g
o
f
the
stomach.

Pumpki
n
i
s
a
popular and
versatile
vegetable,
available
from
your
local
greengrocer

an
d
widel
y
availabl
e
from
almost
all
supermarket
s
.
The
pumpkin
is
considered
as
two
foods
;
th
e
orange
-
yello
w
flesh
,
an
d
th
e
brow
n
edibl
e
seed
s
.
Pumpki
n
contai
n
moderate
amount
s
o
f
sugar
,
som
e
starch
,
som
e
fibre
,
bu
t
littl
e
protei
n
an
d
fat
.
The
y
ar
e
packe
d
with
yello
w
-
orang
e
ca
r
otenoid
s
whic
h
th
e
bod
y
convert
s
t
o
vitami
n
A
.
1
x
100
g
servin
g
of
canne
d
pumpkin
may
provide
30%
of
th
e
RDA
.
It
s
edibl
e
seed
s
ar
e
highl
y
nutritious
,
rich
in
protein,
high
in
unsaturated
vegetable
oil
(the
source
of
vitamin
E),
and
the
y
provid
e
an
excell
e
nt
source
of
B
vitamins
and
iron.