The Amazing Plant Power of Caribbean Cuisine

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Plant-based Lifestyle

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The Amazing Plant Power of Caribbean Cuisine

By donna green goodman

any of the traditions we have shared this year are connected to the continent of Africa, as many cultural foods of black and brown people were “dropped off” on their way to enslavement in America. Wherever you go in the Caribbean, you will find variations of many of the same or similar foods. Beans, rice, plantain, cornmeal, yam, ginger, and sorrell are sprinkled everywhere.

The best rice and peas I ever tasted were from my college friend, Elsie, who was Haitian. I would not let her rest until she showed me how to make it. And I have mastered it, with brown rice, which I almost always serve with cabbage, curry, and patty. Haitians also make a marvelous dish called Djon Djon, that a former student introduced me to. It’s a rice dish featuring black mushrooms that are native to Northern Haiti.

I discovered the variety of ways you can make patty when I taught the Vegetarian Cuisine class years ago at Oakwood University. The students were to make the patty as outlined in the recipes I gave them. But, when they were done, there were several varieties: Jamaican, Trinidadian, Cuban, Mexican, and Puerto Rican. And, the subtle differences helped to create totally different flavors.

Take a second look at some plant foods from the Caribbean. You’re gonna love how they taste and how they benefit your health.

Pigeon Peas

Pigeon Peas are a legume high in fiber that help regulate blood pressure, are anti-inflammatory, and can help to prevent anemia and build the immune system. Studies have shown that pigeon peas are most nutritious and easy to digest in their green stage, just before they become dry and lose their color.

Yam

Yam is linked to various health benefits and may boost brain health, reduce inflammation, and improve blood sugar control.

Cabbage

Cabbage provides compounds that help support the detoxification of toxic substances from the body.

Sorrell

Sorrell is recommended strongly by Michael Greger, MD as being more effective at lowering blood pressure as a starting dose of Captopril when taken twice a day, but without the drug’s side effects.

Plantain

Plantain is another high fiber food served in a variety of ways in the Caribbean. It is full of anti-oxidants, supports brain health, reduces cardiovascular risk, helps to lower blood pressure, and supports the body’s immune system.

Ginger

Ginger is anti-nausea and anti-inflammatory. It eliminates gas, builds the immune system, protects against colon cancer, and induces ovarian cancer cell death, all while tasting so good.

Okra

is a native of Africa, and is quite popular in African, Caribbean, and African-American cuisine. Also known as “lady fingers,” okra provides calcium; is high in the antioxidants that fight damage to cells caused by stress; helps to lower blood cholesterol levels; delays uptake of sugar into blood thereby improving the body’s ability to process sugars, thus reducing the risk of diabetes; and the Vitamin K in it helps with the blood clotting process and prevents calcification of your arteries.

Rice and Gungo Beans (Pigeon Peas)

pound dried gungo beans/pigeon peas, presoaked

2-3

garlic cloves, chopped

medium onion, chopped

green onions, sliced

teaspoon ground Jamaican Allspice

teaspoons thyme

can coconut milk

•

water

•

Salt to taste

pound bag of Instant Brown Rice

In a large pot, place presoaked beans, garlic, onion, allspice, thyme, and coconut milk. Add enough water to cover beans about 2 inches above the beans. Bring to a boil, lower and simmer until the beans are about tender. When tender, add rice, salt, and green onion. Adjust to taste. Bring to a second boil. Lower and cook until rice is tender and water is absorbed. Serves 6-8

Jamaican Patty Crust

cup unbleached flour

cup whole wheat flour – white whole wheat, whole wheat pastry, even oat will work

teaspoon salt

½ – ¾

teaspoon turmeric

cup water

cup vegetable oil

In a bowl, mix flour, salt and turmeric. In a glass measuring cup, pour water and oil. Whisk together with a wire whip. Add liquid ingredients to dry ingredients. Stir until dough ball forms. Roll out on a floured area. Cut to size with desired cutter. Fill with desired filling. Makes 8-12

Jamaican Patty Filling

•

Olive Oil

bag of your favorite vegetarian beef/crumbles

cup each of the following

•

chopped onion, bell peppers, frozen green peas, potato (optional)

Season to taste with any of the following: garlic powder, thyme, McKay’s Chicken or Beef Style Seasoning, Bragg’s Amino, curry powder, Jamaican allspice, salt, cumin, or other seasonings you use.

Brown veggie meat in small amount of oil. Add onion, bell peppers, peas and optional potato and let simmer for a few minutes. Add seasoning of your choice to taste. Let veggie beef mixture simmer till veggies are soft. Let cool. (Great time to make your crust.) When cool enough to handle, fill pie crusts. Serves 6-8.

Barbadon Coocoo

2 ¼

cups water

small okra, finely sliced

red bell pepper, finely chopped

teaspoon salt

tablespoon soy margarine

cup cornmeal, fine or gritty

In a medium pot, boil the okra, bell pepper, and salt. When mixture thickens, remove half of it and set aside. Stir in margarine and reduce to low heat. SLOWLY add the corn meal, stirring constantly with a wooden spoon. As this mixture thickens, add the rest of the okra mixture. Keep stirring, adding more water slowly if needed. Let simmer over low heat for about 15 more minutes. The final mixture should look like smooth mashed potatoes. (I have heard that if you mound the final mixture in a bowl and add gravy, umm, umm, umm!) Serves 6

Fried Plantain

ripe plantain, sliced into ½ to 1 inch pieces

2-4

tablespoons oil or plant butter

•

Salt (optional)

Add oil/butter to your skillet on medium/high heat. Add one layer of plantain. Cook until they are a beautiful brown. Flip and cook other side. Remove from heat and place on paper towel to drain. Season with optional salt. Repeat with remaining plantain. Serve.

Optional Air Fried Version: Slice plantain and stir to coat in 1 tablespoon oil. Place in air fryer at 380-400 degrees and cook for about 8 minutes, flipping halfway through. Continue cooking till desired crispness. Serve.

Donna Green-Goodman, MPH writes from Huntsville, Alabama where she and her husband operate Lifestyle Therapeutix, A Lifestyle For Better Health Center www.lifestyletherapeutix.com. She is a health educator who is a 25-year breast cancer survivor. She’s been a college professor and a national ambassador for the Susan G. Komen for the Cure Circle of Promise Campaign. She is author of Somethin’ to Shout About!, Cookin’ Up Good Health, Still Cookin’ Up Good Health, and executive producer of her own cooking show, Cookin’ Up Good Health!, which can be found on Donna’s YouTube Cooking Channel.

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