A Caribbean Diet Cookbook (4 page)

1
tables
poo
n
clear
honey

1
teaspoo
n
lemon
juice

Wh
y
no
t
tr
y
this
delicious
lemon
breadfruit
pudding
for
dessert.
Take
your
small
breadfruit
an
d
prepar
e
i
t
a
s
yo
u
di
d
fo
r
th
e
breadfrui
t
frizzle
,
bu
t
instea
d
o
f
cuttin
g
th
e
fles
h
into
slices,
cut
it
into
chunks,
place
them
in
a
pot
with
salted
water
and
bring
it
to
the
boil.
Simme
r
o
n
a
mediu
m
hea
t
fo
r
2
0
minutes
,
the
n
drai
n
an
d
se
t
asid
e
t
o
cool
.
I
n
the
meantim
e
se
t
th
e
ove
n
t
o
180ºC/350º
F
(Ga
s
Mar
k
4
)
the
n
butte
r
a
larg
e
ove
n
-
proo
f
dish.
In
a
large
mixing
bowl
mash
the
breadfruit
chunks,
then
beat
in
the
coconut
milk, muscovado
sugar,
honey,
cinnamon
and
lemon
juice.

Pou
r
th
e
content
s
int
o
th
e
buttere
d
dis
h
an
d
bak
e
i
t
i
n
th
e
ho
t
ove
n
fo
r
4
0
t
o
50

minutes
until
golden
brown.
Enjoy
your
lemon
breadfruit
pudding
on
its
own,
as
a
simple dessert
or
treat,
or
with
a
spoonful
of
creamy
yoghurt
and
a
slice
of
fresh
lemon.

SWEE
T
POTAT
O
AN
D
APPL
E
PUDDING

500g
sweet potatoes

100g
muscovado
sugar

3
large cooking apples

50
g
butter

1
teaspoo
n
cinnamon

1
teaspoo
n
sea
salt

Potatoes
provide
an
important
amount
of
vitamin
C
in
the
Western
diet.
They
also
provide
significan
t
quantities
of
other
important
nutrients
such
as
chloride,
phosphorus,
potassium
an
d
sulphu
r
a
s
wel
l
a
s
trac
e
mineral
s
chromium
,
copper
,
iron
,
seleniu
m
an
d
zinc
.
Sweet
potatoe
s
provid
e
highe
r
level
s
o
f
nutrient
s
plu
s
vitami
n
A
;
the
y
ar
e
mor
e
tast
y
tha
n
t
h
e ordinary
potatoes
and
more
versatile,
as
they
can
be
used
in
desserts
as
well
as
vegetabl
e
dishe
s
.

The
sweet
potato
was
introduced
into
Europe
50
years
before
the
ordinary
potato yet
it
still
remains
less
popular
here
in
the
UK.
Our
nations'
health
w
oul
d
benefit
enormousl
y
i
f
w
e
onl
y
realized
th
e
potentia
l
o
f
th
e
humbl
e
swee
t
potato
.
I
f
yo
u
hav
e
not
already
done
so,
include
sweet
potato
in
your
daily
diet.

T
o
mak
e
thi
s
mout
h
-
waterin
g
puddin
g
firs
t
boi
l
th
e
swee
t
potatoe
s
i
n
salte
d
water
until
they
ar
e
tender
.
Prehea
t
th
e
ove
n
t
o
180ºC/350º
F
(Ga
s
Mar
k
4)
,
the
n
pee
l
and
core the
cooking
apples
then
slice
them
thinly.
Grease
an
ove
n
-
proo
f
dis
h
wit
h
som
e
butter
the
n
cove
r
th
e
botto
m
o
f
th
e
dis
h
wit
h
a
laye
r
o
f
swee
t
potatoe
s
eac
h
cu
t
t
o
abou
t
2
cm
thi
c
k.
Now
add
a
layer
of
sliced
cooking
apples,
and
sprinkle
them
with
muscovado
sugar.
Repea
t
th
e
layer
s
unti
l
al
l
th
e
potatoe
s
an
d
apple
s
hav
e
bee
n
use
d
up
,
t
he
n
finis
h
wit
h
a
sprinkl
e
o
f
sugar
,
cinnamo
n
an
d
se
a
salt
.
Ad
d
a
fe
w
knob
s
o
f
butte
r
o
n
th
e
to
p
an
d
place
th
e
dis
h
i
n
a
ho
t
ove
n
an
d
bak
e
i
t
until
th
e
toppin
g
i
s
golde
n
brown.

EGGPLAN
T
AN
D
BEA
N
SALAD

200
g
ti
n
o
f
mixe
d
bea
n
salad

2
eggplants
,
peele
d
an
d
diced

2
teaspoons lime juice

3
tablespoons
pure
olive
oil

3
cloves of garlic, finely chopped

1
tablespoo
n
white
wine
vinegar

1
tablespoo
n
brow
n
sugar

S
al
t
an
d
pepper

Anothe
r
versatil
e
vegetable
,
th
e
eggplant
,
ca
n
b
e
enjoye
d
i
n
bot
h
swee
t
an
d
savoury
dishes.
It
is
a
high
water
content
food
with
a
very
low
calorie
value
making
it
an
ideal
food for
avid
dieters.
Eggplants,
or
aubergines
as
they
are
often
called,
come
in
a
variety
of
shape
s
an
d
sizes
,
th
e
mos
t
commo
n
on
e
i
s
elongate
d
an
d
usuall
y
dar
k
purpl
e
i
n
colour
.
In
some
countries
it
is
believed
that
regular
consumption
of
the
vegetable
could
d
o
muc
h
to
enhanc
e
th
e
siz
e
o
f
th
e
mal
e
se
x
organ
.
Mayb
e
thi
s
belie
f
ha
s
bee
n
confuse
d
somewhere
alon
g
th
e
lin
e
wit
h
th
e
shap
e
o
f
th
e
eg
g
plan
t
whic
h
closel
y
resemble
s
a
phallus
.
I
n
order
to
put
this
theory
to
the
test,
first,
if
you
haven't
already
done
s
o,
add
one
egg
plant
to
you
r
weekl
y
shoppin
g
list
,
the
n
tr
y
thi
s
wond
erful
eggplant
and
bean
salad
recipe.

Once
you
have
peeled
and
diced
the
eggplant,
place
the
pieces
in
to
a
bowl
then

ad
d
th
e
lim
e
juic
e
an
d
salt
,
the
n
gentl
y
mi
x
th
e
piece
s
togethe
r
.
Leave
it
to
stand
for
about

10
minutes,
then
drain
it
and
pour
in
the
mixed
bean
salad,
oil,
garlic,
brown
sugar
and
vinegar
.
Gentl
y
mi
x
togethe
r
onc
e
more
,
the
n
ad
d
peppe
r
t
o
taste
.
Serv
e
o
n
a
be
d
of
fresh, crispy lettuce, or with shredded lettuce.