A Caribbean Diet Cookbook (16 page)

TANNIA
CAKES

4
tannias

1
tables
poo
n
flour

½
teaspoo
n
bakin
g
powder

1
teaspoo
n
choppe
d
chives

1
teaspoo
n
choppe
d
parsley

1
egg
,
lightl
y
beaten
S
al
t
an
d
pepper
Som
e
oil

Boil
the
tannias
for
about
10
minutes.
Allow
them
to
cool,
peel
them
then
grate
them
into
a
bowl
.
Ad
d
th
e
res
t
o
f
th
e
in
gredient
s
,
all
except
for
the
oi
l
, and mix well. Heat a little oil in a frying
pan
then,
using
a
spoon,
scoop
a
littl
e
o
f
th
e
tanni
a
mixtur
e
int
o
th
e
ho
t
oi
l
an
d
fry
unti
l
golde
n
brown
.
Drai
n
an
d
serv
e
the
m
hot.

BAKE
D
YAMS

3
larg
e
yams

Som
e
flour

Salt

45
g
butter

3
tablespoon of
milk

Pepper

Pee
l
th
e
yam
s
an
d
cu
t
the
m
i
n
hal
f
o
r
quarters
.
Mi
x
th
e
flou
r
wit
h
a
pinc
h
o
f
sal
t
the
n
roll
th
e
ya
m
piece
s
i
n
th
e
flou
r
t
o
coa
t
the
fles
h
. Place them on a baking tray and bake them in a
moderate
oven
se
t
t
o
190°C/375°
F
,
Ga
s
Mar
k
5
fo
r
abou
t
4
5
minute
s
o
r
unti
l
th
e
fles
h
is
soft
inside
when
tested
with
a
skewer.
Reduce
the
oven
temperature,
remove
the
yams
an
d
allo
w
the
m
t
o
cool.

Slice
off
a
thin
piece
of
flesh
from
each
of
yams
then
scoop
out
th
e
res
t
o
f
th
e
flesh

fr
o
m
th
e
shel
l
an
d
mas
h
i
t
wit
h
butte
r
an
d
mil
k
to
soften.
Season
the
mash
with
pepper and
a
little
salt.
Fill
the
yam
shells
with
the
flesh
mixture
then
return
to
the
ho
t
ove
n
fo
r
20
minute
s
unti
l
golde
n
brown.

BAKED
TANNIA

4
mediu
m
tannias

2
t
ablespoons of
parsley
,
choppe
d
fine

1
tablespoo
n
chives,
chopped
fine

Straine
d
juic
e
o
f 1
lime

30
g
butter

Som
e
salt

Was
h
th
e
tannia
s
the
n
bak
e
the
m
i
n
thei
r
skin
s
i
n
a
heate
d
ove
n
se
t
t
o
(
200°C/400°
F
),
Ga
s
Mar
k
6
fo
r
1¼
hours.
Cut
the
tannias
in
half,
s
p
rinkl
e
the
m
w
i
th
parsley,
chives
and
lim
e
juice
.
Plac
e
a
pa
t
o
f
butte
r
o
n
eac
h
piec
e
an
d
seaso
n
wit
h
salt.

SWEE
T
POTATOE
S
I
N
ORANGES

4
–
5
mediu
m
size
d
swee
t
potatoes

5
large
oranges

4
tablespoon
s
singl
e
cream

30
g
butter

30g
caster
sugar

A
pinc
h
o
f
salt

Some
parsley

T
o
create
this
delicious
dish
first
cook
the
sweet
p
o
tatoe
s
i
n
thei
r
skin
s
i
n
boiling
water.
Reduc
e
th
e
hea
t
t
o
a
simme
r
an
d
coo
k
the
m
until
they
are
tender.
Remember
that
sweet potatoes
are
less
dense
than
their
ordinary
counterparts;
therefor
e
the
y
wil
l
c
ook
more
quickly.

Drain
,
pee
l
the
n
mas
h
th
e
swee
t
potatoes
.
I
n
th
e
meantim
e
slic
e
th
e
top
s
of
f
4
of

th
e
orange
s
the
n
scoo
p
ou
t
th
e
fles
h
withou
t
breakin
g
th
e
shells
.
Don
’
t
discard
the
tops; use
them
for
decoration.
Cut
the
m
int
o
thi
n
strip
s
an
d
se
t
the
m
asid
e
.
Grat
e
th
e
rin
d
and
squeeze
the
juice
from
the
pulp
of
the
5
t
h
orange.

Ad
d
th
e
cream,
butter,
sugar
and
salt
to
the
mashed
po
t
atoe
s
an
d
bea
t
th
e
mixture

unti
l
wel
l
blende
d
.
Then
mix
in
4
tablespoons
of
orange
juice
and
the
grated
rind.
Pipe
or
spoo
n
the
creamy
mixture
into
the
orange
shell
s
,
place
them
in
the
oven
and
bake
them
o
n
a
moderat
e
settin
g
fo
r
abou
t
2
0
minute
s
unti
l
browne
d
o
n
top
.
Serv
e
i
n
a
dish
garnishe
d
wit
h
orang
e
strip
s
an
d
parsley.

STEWE
D
OKRA

850g
fresh
okra

25
g
butter

176
g
onion
s
,
choppe
d
fine

1
garlic
clove,
crushed

8
ripe tomatoes, skinned and chopped

½
ho
t
peppe
r
,
chopped

1
teaspoon of
salt

Was
h
th
e
okra
,
cu
t
abou
t
1c
m
o
f
stal
k
a
t
th
e
narro
w
end
.
Mel
t
som
e
butte
r
i
n
a
pa
n
ove
r
a moderate
heat.
Add
the
onions
and
then
the
garl
i
c
.
Fr
y
until
they
are
soft,
then
add
the tomatoes and the hot pepper and cook for 5 minutes.

Ad
d
th
e
okr
a
an
d
sal
t
the
n
sti
r
whil
e
cooking
.
Reduc
e
th
e
hea
t
the
n
coo
k
fo
r
a
furthe
r
2
0
minute
s
o
r
unti
l
th
e
okr
a
i
s
tender
.
Thi
s
dis
h
ca
n
b
e
serve
d
wit
h
frie
d
fis
h
and
rice.

GREE
N
PLANTAI
N
CHIPS

4
gree
n
plantains
Juice
o
f ½
lime
Salt

Oil