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Authors: Winslow Nicholas

A Caribbean Diet Cookbook (6 page)

BOOK: A Caribbean Diet Cookbook
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Cucumbers
and
cream
make
a
delicious
combination
for
a
rich,
creamy
soup.
They
have a
hig
h
wate
r
conten
t
als
o
whic
h
make
s
the
m
a
goo
d
choic
e
fo
r
weigh
t
watcher
s
.

This
delightful
vegetable
can
assist
in
cleansing
the
body
of
unwanted
toxins
by
flushin
g
the
m
ou
t
o
f
th
e
syste
m
a
s
wil
l
mos
t
othe
r
hig
h
wate
r
conten
t
foods
,
an
d
a
t
around

1
0
kcal/100
g
ther
e
i
s
n
o
rea
l
nee
d
t
o
worr
y
abou
t
pilin
g
o
n
th
e
pounds
.
N
o
doub
t
yo
u
will
be
more
concerned
about
the
calorie
content
of
the
milk
and
cream.
Keep
these
low
by

usin
g
eithe
r
lo
w
-
fa
t
mil
k
o
r
th
e
virtuall
y
fa
t
fre
e
typ
e
whic
h
ha
s
fewe
r
calories
.
Plum
p
for
singl
e
cream
,
a
s
s
uggested in the recipe this is lo
w
e
r
i
n
calorie
s
tha
n
mos
t
others.

Begin
creating
your
delicious,
creamy
soup
by
first
peeling
then
removing
the
seed
s
fro
m
th
e
cucumbers
.
Cu
t
the
m
int
o
slice
s
the
n
fr
y
the
m
i
n
ho
t
oliv
e
oi
l
an
d
butte
r
for

abou
t
1
0
minut
es
over
a
moderate
heat.
Pour
in
the
chicken
stock
and
stir.

In
another
saucepan
pour
in
the
milk,
cream
and
the
chopped
onion
then
bring
it
to
th
e
boi
l
slowly
.
Onc
e
i
t
i
s
bubbling
,
remov
e
i
t
fro
m
th
e
hea
t
the
n
gentl
y
pou
r
i
t
int
o
the
saucepa
n
wit
h
th
e
chicke
n
stoc
k
mixture
,
whil
e
slowl
y
stirrin
g
al
l
th
e
time
.
Brin
g
i
t
t
o
the
boil, then leave to simmer for around 12 minutes.

Sieve
the f
l
ou
r
int
o
th
e
sou
p
whil
e
yo
u
stir
,
unti
l
i
t
i
s
thic
k
an
d
creamy
.
Simme
r
fo
r
a
furthe
r
1
minut
e
the
n
remov
e
fro
m
th
e
hea
t
read
y
t
o
serv
e
hot
.
Sprinkl
e
ove
r
a
littl
e
salt
and
pepper
to
taste
and
add
some
chopped
chives
prior
to
serving.

 

CHOCH
O
SOUP

1
teaspoo
n
virgi
n
oliv
e
oil

2
garlic
cloves,
crushed

1
large onion, chopped

2
sticks of celery, chopped

3
carrot
s
,
chopped

12g
orange split lentils

2
medium sized chochos, peeled and diced

100g
spinach, washed and chopped

S
alt and pepper to taste

2
tablespoon
s
tomat
o
puree

1
teaspoo
n
thyme

1
litre of water

 

Chocho
is
a
member
of
the
squash
family
those
such
a
s
pumpkin
s
an
d
cucumbers
.
There
are
many
varieties,
equally
an
assortment
of
names,
which
are
used
by
various
nations
to describe
this
delightful
green
vegetable.
The
chocho,
or
Choko,
is
referred
to
as
Brionne by
the
French,
Ch
o
-
choi
n
i
n
Australia,
Chris
t
ophine
in
the
West
Indie
s
,
an
d
Mango
squash or
Mirliton
by
the
Creole
people.
This
could
be
because
of
its
shape
which
is
similar
to
a
mang
o
wit
h
dee
p
ribbings.

Other
strange
appellations
include
Pipinello,
Pepinella,
Custard
marrow,
Chayote,
Vegetab
l
e
pea
r
an
d
Xoxo
.
Bu
t
th
e
mos
t
ap
t
an
d
worth
y
o
f
the
m
all
,
a
s
mos
t
historians
woul
d
agree,
has
to
be
th
e
Christophine
,
name
d
afte
r
th
e
grea
t
voyage
r
himself,
Christopher
Columbus.
This
name
is
popular
and
is
known
by
most
eating
establishments throughout
t
h
e
Caribbean
islands
despite
it
being
referred
to
by
some
of
the
other
names
mentioned.

 

Chocho
is
an
extremely
versatile
vegetable,
it
can
be
used
for
soups,
stews
and
stir
fries
,
an
d
ca
n
eve
n
b
e
consume
d
ra
w
i
n
salads
.
Deliciou
s
swee
t
pickle
s
an
d
pie
s
can also be
made
with
its
succulent
flesh.
The
ancient
Aztecs
made
regular
use
of
the
chocho
in
a great
number
of
their
culinary
dishes,
they
cherished
and
admired
its
texture
and
taste.

You
can
continue
this
tradition
by
creating
this
delightful
choc
h
o
soup
.
Calories
should
not
present
a
problem
given
the
fact
that
the
average
raw
chocho
has
a
very
low energy value indeed, about 19 Kcal/100g, so you may eat to your heart's content.

T
o
prepar
e
th
e
choch
o
fo
r
cookin
g
firs
t
pee
l
th
e
ski
n
wit
h
a
shar
p
k
nife,
although
if
th
e
vegetabl
e
i
s
ver
y
youn
g
an
d
tende
r
th
e
ski
n
ma
y
b
e
lef
t
on
.
Us
e
a
potat
o
peele
r
for
bes
t
results.
Once
this
has
been
done,
cut
the
ch
o
cho
into
segments
and
remove
its seeds,
these
are
nutty
in
flavour
and
could
be
set
aside
for
use
as
a
garnish
in
salad
dishes
,
an
d
the
n
dice
the
flesh.

In
a
large
pot
fry
the
onion
and
garlic
in
olive
oil
for
a
few
minutes.
Add
the
water and
bring
it
to
the
boil.
Reduce
the
heat
then
add
the
celery
and
carrots.
Cook
f
o
r
about

1
0
minutes
,
the
n
ad
d
t
h
e
lentils
,
dice
d
choch
o
an
d
th
e
spinach
.
Sti
r
i
n
2
tablespoon
s
of

tomato
puree
and
thyme,
then
season
with
salt
and
pepper.
Stir
the
soup
gently
and continue
simmering
for
a
further
1
0
-
1
5
minutes
,
the
n
serv
e
an
d
enjo
y
nic
e
an
d
hot.

 

SWEE
T
PRAW
N
SOUP

500
g
swee
t
potatoes
,
peele
d
an
d
diced

500g
peeled prawns

1
tablespoo
n
virgi
n
oliv
e
oil

1
red pepper, d
e
-
seeded and chopped

2
onions
,
peele
d
an
d
chopped

5
tomatoes
,
chopped

1
teaspoo
n
sea
salt

1
teaspoo
n
freshly
ground
black
pepper

600
ml
water
or
vege
t
able stock

3
cloves
of
garlic,
peeled
and
crushed

1
ba
y
leaf

S
pri
g
o
f
thyme

S
pri
g
o
f
parsley

 

Seafood
contains
a
wealth
of
nutrients
which
are
essential
to
good
health,
particularly
vitami
n
E
,
B1
2
an
d
som
e
usefu
l
mineral
s
suc
h
a
s
zinc
,
iro
n
an
d
selen
i
um.
Apart
from some oysters most seafood contain little or no vitamin C. The sweet potatoes in this recipe
mak
e
u
p
fo
r
tha
t
loss
,
500
g
wil
l
provid
e
abou
t
10
0
m
g
o
f
vitami
n
C
whic
h
represent
s
5 times
the
RDA
(recommended
daily
allowance).
In
fact
this
sweet
praw
n
sou
p
i
s
ric
h
in
vitami
n
C
a
s
th
e
tomatoes
,
roughl
y
375
g
i
n
total
,
provid
e
a
tota
l
o
f
7
5
m
g
vitami
n
C
alone.
However,
one
has
to
consider
some
losses
during
the
cooking
process.
In
spite
of
this,
soup
s
ar
e
stil
l
th
e
bes
t
choic
e
a
s
fa
r
a
s
nutrien
t
co
n
servatio
n
i
s
concerned
.
Wate
r
soluble
vitamin
s
suc
h
a
s
vitami
n
C
wil
l
leac
h
ou
t
durin
g
th
e
cookin
g
process
,
bu
t
wil
l
b
e
consumed
in the soup itself instead of being poured down the drain, after boiling for instance.

To
make
your
delicious
sweet
prawn
s
oup
,
preferabl
y
o
n
a
cold
,
wintr
y
day
,
firs
t
fry
the garlic and onions in olive oil for a few minutes then toss in the prawns, red pepper and

BOOK: A Caribbean Diet Cookbook
9.28Mb size Format: txt, pdf, ePub
ads

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