A Caribbean Diet Cookbook (7 page)

chopped
tomatoes
and
continue
to
fry
for
2
minutes.
Now
add
the
diced
sweet
potatoes, then
stir
fry
for
about
1
m
inut
e
befor
e
pourin
g
i
n
th
e
wate
r
o
r
stock
.
Sti
r
i
n
th
e
ba
y
lea
f
and
the
herbs,
bring
to
the
boil
then
cover
and
simmer
gently
for
30
minutes.

Afte
r
th
e
tim
e
ha
s
lapse
d
,
uncove
r
th
e
po
t
an
d
sti
r
th
e
sou
p
gentl
y
the
n
seaso
n
i
t
to
taste
with
a
little
s
al
t
an
d
pepper
.
Continu
e
t
o
simmer
,
uncovered
,
fo
r
a
furthe
r
5
minutes
then serve hot.

PLANTAIN
PEA SOUP

125
g
pigeo
n
pea
s
(pr
e
-
soaked)
or
tinned

2
medium sized plantains, peeled and cut into chunks

2
tablespoons olive oil margarine

60
0
m
l
water

½
t
e
aspoo
n
sea
salt

½
teaspoo
n
cayenne
pepper

1
teaspoo
n
cumin
seeds

1
tablespoo
n
choppe
d
coriande
r
leaves

1
teaspoo
n
turmeric

When
choosing
your
plantain
look
for
those
with
more
green
colour
in
their
skins
than
yello
w
an
d
black
,
a
s
thi
s
indicate
s
tha
t
th
e
banan
a
i
s
almos
t
rip
e
but
not
yet
fully
ripe
(all
black
)
.
Also
,
thi
s
particula
r
stag
e
offer
s
a
n
advantag
e
becaus
e
th
e
fles
h
i
s
har
d
makin
g
it
idea
l
fo
r
soup
s
an
d
stews.

Pulses
are
extremely
nutritious
as
they
provide
a
good
balance
of
the
vitamins
and

minerals
fo
r
a
health
y
diet
.
Al
l
pulse
s
hav
e
goo
d
source
s
o
f
vitami
n
E
,
caroten
e
an
d
the
vitamin
B
complex,
which
consists
of
thiamine,
riboflavin,
nicotini
c
acid,
pantotheni
c
acid,
pyridoxine,
biotin,
folic
acid
and
B12.
They
also
have
good
levels
of
vitami
n
C.

Pigeon
peas,
usually
referred
to
as
Gungo
or
Congo
in
the
Caribbean,
are
native

t
o
th
e
Eas
t
Indie
s
an
d
wer
e
introduce
d
t
o
th
e
Caribbea
n
distric
t
fro
m
Wes
t
Afric
a
b
y
the
Spanish
,
wh
o
used
them
in
their
delicious
soups
and
stews.
Even
to
this
da
y
the
y
still
manage to concoct fabulous soup and stew dishes from these highly prized legumes.

Befor
e
cookin
g
wit
h
pulses
,
(drie
d
peas
,
beans
,
an
d
lentil
s
)
make
sure
that
they

ar
e
washe
d
firs
t
in
order
to
suppress
any
harmful
toxins
presen
t
i
n
the
m
.
It
is
equally important to observe any soaking instructions on the pack
firs
t
.

Begin
your
highly
prized
plantain
pea
soup
first
by
finding
a
large
pot.
When
you
hav
e
don
e
so
,
mel
t
th
e
margarin
e
i
n
th
e
po
t
ove
r
a
lo
w
hea
t
the
n
fr
y
th
e
cumi
n
seeds
,
add
the
cayenne
pepper
and
fry
for
a
few
minutes
while
stirring.
Pour
in
the
pigeon
peas
and
th
e
wate
r
the
n
brin
g
th
e
content
s
t
o
th
e
boil
.
Ad
d
th
e
sal
t
an
d
th
e
turmeri
c
the
n
simme
r
on
a
moderat
e
hea
t
fo
r
abou
t
5
minutes
.
Afte
r
thi
s
tim
e
pu
t
i
n
th
e
plantai
n
chu
nks
,
cove
r
the
po
t
an
d
allo
w
i
t
t
o
simme
r
o
n
a
lo
w
hea
t
fo
r
abou
t
2
5
minutes
.
Serv
e
hot
,
sprinkle
d
with
choppe
d
coriander.

CHICKEN
AND DUMPLING SOUP (TO MAKE DUMPLINGS)

125
g
plai
n
flour

1
larg
e
pinc
h
o
f
grate
d
nutmeg

1
teaspoo
n
baking
powder

½
t
easpoo
n
sea
salt

1
kno
b
o
f
butter

3
tablespoon
s
milk

1
eg
g
yolk

(TO
MAKE THE SOUP) CHICKEN & DUMPLING

1
kg
chicken,
cut
into
pieces

5
tomatoes
,
chopped

1
medium sized sweet potato, peeled and chopped

75g
frozen green peas (or fresh)

75g
frozen
c
orn

1
smal
l
re
d
peppe
r
,
(capsicum) d
e
-
seeded
and
diced

F
reshly
ground
black
pepper

P
inc
h
o
f
se
a
salt

2
medium sized carrots, peeled and sliced

1.5
L
vegetable
stock
or
water

This
wonderful
recipe
comes
in
two
parts,
a
tasty
chicken
soup,
and
the
del
i
cious
,
fluffy
dumplings
to
garnish.
Make
the
soup
first,
as
it
takes
less
time
to
cook
the
dumplings
and
the
y
ca
n
b
e
mad
e
an
d
adde
d
t
o
th
e
sou
p
toward
s
th
e
end
.
However
,
i
n
th
e
meantim
e
you
ma
y
prepar
e
th
e necessary ingredients
an
d
se
t
the
m
t
o
on
e
sid
e
fo
r
mixin
g
late
r
on.

Chicke
n
remain
s
on
e
o
f
th
e
mos
t
popula
r
dishe
s
i
n
th
e
Caribbea
n
du
e
t
o
bot
h
its
versatilit
y
an
d
abundan
t
supply
.
Tast
e
howeve
r
play
s
it
s
par
t
als
o
i
n
makin
g
i
t
suc
h
a celebrated
dish.
The
sweet
and
succulent
flavour
of
a
freshly
cook
e
d,
fre
e
-
rang
e
bir
d
is
rather
difficult
to
envisage
unless
you
dine
on
one
of
the
Caribbean
islands,
only
then
will you
be
able
to
witness
this
reveri
e
-
like
experience.
Some
restaurateurs,
in
this
country,
however
,
hav
e
com
e
clos
e
t
o
thi
s
b
y
applyin
g
thei
r
ing
e
nious
and
resourceful
talents
with the
use
of
herbs,
spice
s
an
d
garnishe
s
,
but
it
is
never
possible
to
replicate
the
good
taste
o
f
a
complet
e
dis
h
o
f
hom
e
grow
n
organic
food.
It
is
truly
said
that
home
cooking
is
extremel
y
difficult to beat.

I
f
y
o
u
happe
n
t
o
b
e
luck
y
enoug
h
t
o
liv
e
o
n
a
far
m
o
r
ow
n
a
larg
e
piec
e
o
f
lan
d
on
whic
h
yo
u
gro
w
you
r
ow
n
produce
,
yo
u
ma
y
hav
e
alread
y
experience
d
delectabl
e
home
cooking.
If
not
then
try
this
tasty
soup
for
a
nea
r-
home
grown
organic
experience.

Plac
e
th
e
washe
d
chicke
n
piece
s
i
n
a
larg
e
po
t
an
d
cove
r
the
m
wit
h
water
or
chicke
n
stock
.
Brin
g
th
e
wate
r
t
o
th
e
boi
l
then
lower
the
heat
until
it
is
simmering.
Cover and
simmer
o
n
a
lo
w
hea
t
for
about
40
minutes.
After
this
time
add
the
rest
of
the ingredients
(
fo
r
th
e
chicke
n
&
dumplin
g
soup
)
an
d
continu
e
t
o
simme
r
fo
r
a
furthe
r
10
minutes,
in
which
time
you
should
begin
making
the
dumplings.

To
make
your
delicious
dumplings,
sift
the
baking
powder,
flour,
grated
nutmeg
and salt
through
a
sieve
into
a
suitab
l
e
mixin
g
bowl
,
the
n
ad
d
th
e
butte
r
an
d
mi
x
i
n
unti
l
the