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Authors: Winslow Nicholas

A Caribbean Diet Cookbook (3 page)

BOOK: A Caribbean Diet Cookbook
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b
e
suc
h
a
proble
m
i
f
yo
u
ar
e
use
d
t
o
a
goo
d
helpin
g
o
f
fres
h
frui
t
an
d
vegetable
s
in
your
die
t
anywa
y
.

Pumpki
n
ha
s
littl
e
protei
n
an
d
fa
t
bu
t
lik
e
carrot
s
i
t
i
s
packe
d
wit
h
carotene
,
whic
h
is

converted
into
vitamin
A
by
the
body.
Vitamin
A
prevents
night
blindness,
and
encourages
growth
,
stron
g
bone
s
an
d
protei
n
synthesis.

Thi
s
Carro
t
and
Pumpkin
Dip
should
provide
enough
goodness
to
keep
you
going
for days.
Boil
the
pumpkin
and
carrots
in
water
until
they
are
soft,
and
then
fry
the
onion
and
garli
c
i
n
th
e
oliv
e
oil
.
Flavou
r
wit
h
groun
d
cumin
,
the
n
ad
d
th
e
vegetable
s
t
o
th
e
fryin
g
pan
a
nd
continue
frying.
Stir
in
the
lemon
juice
and
carefully
mas
h
th
e
pumpki
n
wit
h
a
fork
whil
e
i
t
i
s
stil
l
fryin
g
unti
l
i
t
i
s
soft
.
Remov
e
fro
m
th
e
heat
,
an
d
allo
w
coolin
g
befor
e
serving.
Thi
s
di
p
i
s
bes
t
enjoye
d
wit
h
slightl
y
warme
d
pitt
a
bread.

 

 

 

SALMO
N
D
ELIGHT

1
75
g
pin
k
salmo
n
,
mashed

1
tablespoo
n lemon
juice

1
tablespoo
n lime juice

100g
cheese
sauce

2
cloves
of
garlic,
crushed

1
tablespoo
n chives,
chopped

1
smal
l
onion
,
choppe
d
fine

1
teaspoo
n
oliv
e
oil

 

Salmon
is
rich
in
nucleic
acids
DNA
(deoxyribon
u
cleic
acid)
and
RNA
(ribonucleic
acid),
whic
h
i
s
th
e
self
-
replicating
material
present
in
almost
all
living
organisms.
Also
essential
fo
r
synthesi
s
o
f
protein
,
renewin
g
cell
s
t
o
preven
t
ageing
,
an
d
i
s
th
e
c
arrie
r
o
f
genetic
information.

T
o
creat
e
you
r
salmon
delight,
first
fry
the
garlic
and
onions
in
olive
oil
for
a
few
minute
s
the
n
ad
d
th
e
fish
.
Continu
e
frying
,
the
n
pou
r
i
n
th
e
lemo
n
an
d
lim
e
juice
,
the
chees
e
sauc
e
an
d
th
e
chives
.
Sti
r
fr
y
fo
r
a
fe
w
minute
s
unti
l
i
t
i
s
creamy
,
the
n
remove
fro
m
th
e
heat.
Chill
before
serving.
This
dish
can
be
enjoyed
as
a
dip
with
fresh
bread
and stuffed
olives,
or
simply
with
a
light
salad.
Either
way
you
choose,
the
salmon
will
delight your taste buds and rejuvenate your body, mind and spirit.

 

FRIE
D
EG
G
PLANTAIN

3
medium sized eggs

1
large, ripe plantain

C
innamon

2
tablespoons groundnut oil

S
ea
salt

F
reshly
ground
black
pepper

 

In
India
plantains
are
eaten
extensively,
as
they
are
known
to
be
a
good
aphrodisiac
for improving
sexual
virility.
They
are
well
f
a
voured
in
the
Caribbean
islands
where
they
are
ofte
n
serve
d
a
s
a
dessert
,
frie
d
an
d
the
n
sprinkle
d
wit
h
brow
n
suga
r
an
d
cinnamon
,
or
flambé
,
wit
h
th
e
islands
'
favourit
e
drink
,
rum
.
Plantain
s
ar
e
mostl
y
eate
n
wit
h
mea
t
dishes

 

and
other  vegetables
on
most  of
th
e
islands
.
I
t
woul
d
b
e
difficul
t
t
o
fin
d
a
boo
k
on

Caribbean
cooking
which
excludes
the
use
of
these
delicious
vegetables.

Plantain
s
ca
n
b
e
eate
n
unripe
,
whe
n
th
e
skin
s
ar
e
green
,
hal
f
-
rip
e
(yellow
)
o
r
fully

rip
e
(black
)
bu
t
the
y
mus
t
b
e
cooke
d
fir
s
t
.
Plantain
s
ar
e
deliciou
s
whe
n
baked
.
I
n
Antigua
the
y
mak
e
a
tast
y
dessert
;
th
e
Antiguan
s
pee
l
an
d
cu
t
th
e
banan
a
dow
n
th
e
middle,
sprinkl
e
i
t
wit
h
lim
e
juice
,
brow
n
sugar
,
ru
m
an
d
allspice
,
the
n
bak
e
th
e
tw
o
halve
s
i
n a
hot
ove
n
f
o
r
abou
t
1
5
minutes
.
On
c
e
cooked
,
warm
rum
is
poured
over
the
top
and
flamed before serving.

Thi
s
frie
d
eg
g
plantai
n
recipe
i
s
simila
r
t
o
tha
t
o
f
an
omelette.
Use
a
fully
ripe plantain
to
create
a
sweet
tasting
dish.
Chop
the
ends
off
the
plantain,
heat
the
oil
in
a frying
p
a
n
the
n
pee
l
th
e
plantai
n
an
d
gentl
y
slic
e
1
-
2
cm
sized
pieces
into
the
oil.
Fry
them
fo
r
a
fe
w
minute
s
o
n
bot
h
side
s
unti
l
browned.

Prepar
e
th
e
egg
s
b
y
beatin
g
the
m
i
n
a
smal
l
bowl
,
ad
d
a
sprinkl
e
o
f
sal
t
an
d
black
pepper
,
continu
e
t
o
beat
,
the
n
pou
r
t
he
mixture
into
the
frying
pan.
Spread
out
the
pieces of
plantain
evenly
around
the
pan,
then
sprinkle
over
a
little
cinnamon
and
leave
to simmer
over
a
gentle
heat
until
the
egg
becomes
solid.
Take
care
not
to
burn
the underside
of
the
egg.
This
is
easily
done
if
the
heat
is
to
o
high
.
Yo
u
ma
y
finis
h
of
f
by
brow
n
ing
the
top,
then
remove
the
pan
from
the
heat
and
place
it
under
a
moderate
grill for a minute or two. Serve hot with a little bread or on its own for a satisfying light snack.

 

BREADFRUIT
FRIZZLE

1
ripe breadfruit

O
liv
e
oil

S
ea
salt

F
reshly
ground
black
pepper

1
tablespoo
n
choppe
d
chives

1
tablespoo
n
lime
juice

 

The
versatile
breadfruit
is
known
to
be
a
good
energy
provider,
due
to
its
generous
starch
content
.
I
t
i
s
considere
d
a
substitut
e
fo
r
brea
d
a
s
i
t
ha
s
a
simila
r
texture
.
O
n
som
e
o
f
the
island
s
i
n
th
e
Caribbea
n
th
e
local
s
mak
e
tast
y
biscuit
s
b
y
gratin
g
the
dried
breadfruit
and
mi
x
it with coconut, raisins or any other dried fruit for extra flavour.

First
prepare
the
breadfruit.
Peel
the
skin
with
a
sharp
knife,
then
cut
it
in
half
and
remov
e
th
e
cor
e
an
d
th
e
seeds
.
Cho
p
th
e
fles
h
i
n
t
o
smal
l
slice
s
an
d
plac
e
the
m
i
n
a
pot
o
f
salte
d
water
.
Brin
g
th
e
wate
r
t
o
th
e
boil
,
the
n
simme
r
o
n
a
mediu
m
hea
t
fo
r
1
5
minutes.
Remove
from
the
heat
and drain away the water.

Hea
t
th
e
oliv
e
oi
l
i
n
a
larg
e
fryin
g
pan
,
the
n
carefull
y
place
the
breadfruit
pieces
into
it
.
Ad
d
th
e
lim
e
juice
,
sal
t
an
d
pepper
,
an
d
continu
e
fryin
g
unti
l
the
y
ar
e
golde
n
brown.
Serv
e
the
m
ho
t
wit
h
a
sprinkl
e
o
f
choppe
d
chi
v
es.

 

LEMON
BREADFRUIT PUDDING

1
smal
l
breadfruit

B
utter

50
0
m
l
u
n
sweetened
coconut
milk

175g
dark muscovado sugar

1
tablespoo
n
cinnamon

BOOK: A Caribbean Diet Cookbook
8.72Mb size Format: txt, pdf, ePub
ads

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