A Caribbean Diet Cookbook

A
             
Caribbea
n
             
Diet

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2014 Winslow Nicholas

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A
Caribbea
n
Die
t
Cookbook

Contents

A
Caribbea
n
Die
t
Cookbook

SNACKS

Chapte
r 1

her
e
ar
e
n
o
stric
t
rule
s
whe
n
i
t
come
s
t
o
snacks
,
howeve
r
a
snac
k
i
s
usually
associate
d
wit
h
a
ligh
t
an
d
casua
l
meal
,
on
e
tha
t
i
s
hurried,
or
a
small
amount
eaten

betwee
n
meals
.
I
f
yo
u
ar
e
tryin
g
t
o
los
e
weight
,
whethe
r
i
t
i
s
a
grea
t
dea
l
o
r
jus
t
a
little
,
it
woul
d
b
e
pruden
t
t
o
abstai
n
fro
m
heav
y
snack
s
an
d
thos
e
whic
h
offe
r
generou
s
amounts
of
fat,
sugar,
and
salt
such
as
the
rea
d
il
y
availabl
e
processe
d
foods
.
Thi
s
ma
y
soun
d
very
tediou
s
an
d
unexcitin
g
an
d
n
o
doub
t
you'v
e
hear
d
i
t
al
l
before
.
Mos
t
healt
h
an
d
die
t
books

reiterate
this
firmly
in
the
belief
that
their
readers
will
heed
to
such
invaluable
advice,
yet reams
of
data
from
hour
s
o
f
scientifi
c
researc
h
stil
l
sugges
t
tha
t
th
e
messag
e
i
s
failin
g
to
reac
h
home.

One
person's
idea
of
a
snack
may
not
necessarily
be
suitable
for
all.
One
could
prefer

whole
-
wheat
crackers
with
cottage
cheese
or
a
s
e
lectio
n
o
f
fres
h
fruit
,
thos
e
w
it
h
a
less
salubriou
s
tendenc
y
woul
d
i
d
eally
settle
for
a
handful
of
sweets
and
a
packet
of
crisps. Given
such
a
contrast
of
choice,
it
would
be
safe
both
to
the
waistline
and
the
healthiness of
your
diet
to
outlaw
snacks
between
meals
to
begin
with.
Just
treat
them
as
small
meals to
enjoy
on
selective
days,
when
you
can't
be
bothered
to
cook
for
example,
or
when
you
fee
l
lik
e
cookin
g
bu
t
can'
t
b
e
bothere
d
t
o
ge
t
th
e
pot
s
an
d
pan
s
ou
t
simpl
y
becaus
e
you
drea
d
th
e
hug
e
task
of
washing
up
afterwards,
that’s
u
nless
you
are
lucky
enough
to
own a
dishwasher.

Snacks
should
be
sensible
towards
diet
and
health;
filling
enough
to
fill
the
parts
tha
t
othe
r
snack
s
canno
t
reach
,
an
d
no
t
contai
n
hidde
n
danger
s
lik
e
saturate
d
fa
t
an
d
a high
sugar
and
salt
content.
Such
treats
will
fill
you
all
right;
fill
you
with
rubbish,
nothing
else.
Wholemeal
produce,
fruit
and
vege
t
ables,
all
high
in
fibre,
is
an
idea
l
choice.

Fibre
provides
enormous
benefits
to
health,
it
passes
through
the
digestive
tract
an
d
accumulate
s
liq
u
id
and
swells
up
to
provide
a
good
amount
of
soft
bulk.
This
helps
to
spee
d
u
p
bowe
l
movement
s
an
d
dilut
e
fa
t
metabolite
s
tha
t
ar
e
associate
d
wit
h
carcinogen
formation
,
an
d
hel
p
giv
e
protectio
n
fro
m
a
numbe
r
o
f
disease
s
o
f
th
e
larg
e
intestine
.
You
wil
l
al
s
o experience the added benefit of feeling full, so limiting the amount you eat in total.

Goo
d
nutritio
n
shoul
d
b
e
take
n
int
o
consideratio
n
als
o
whe
n
preparin
g
snacks
.
A
goo
d
balanc
e
o
f
vitamin
s
an
d
mineral
s
i
s
jus
t
a
s
importan
t
a
s
colourfu
l
an
d
exciti
n
g
food
. I hope
the
following
recipes
will
give
some
idea
about
snacks.
These
are
light,
and
some are designed to serve as a side dish like the carrot and pumpkin dip for instance, this tasty dish
could
be
enjoyed
with
a
piece
of
crusty
bread
sliced
thinly.
The
same
would
apply
to the
avocado
cream
dip.
But
take
care
not
to
include
undesirable
things
like
sweet
or
salty
biscuits
.
I
f
yo
u
ar
e
seriou
s
abou
t
you
r
die
t
an
d
yo
u
hav
e
a
goo
d
dea
l
o
f
weigh
t
t
o
lose
,
opt