A Caribbean Diet Cookbook (9 page)

thing
s
lik
e
chillies
,
ru
m
an
d
allspic
e
befor
e
bein
g
stuffe
d
bac
k
int
o
th
e
cra
b
an
d
bake
d
i
n
a
ho
t
ove
n
unti
l
golde
n
brown.

A
similar
soup
to
the
blue
lagoon
crab
soup,
made
with
chicken
thighs,
began
its

life
in
the
regions
of
South
America.
The
blue
lagoon
soup
is
an
adaptation
with
added extras
such
as
eggplant,
cabbage
and
yam,
and
is
just
as
tasty.
Try it for yourself and see.

First
heat
the
oil
in
a
large
pan
and
fry
the
crabmeat,
okra
and
eggplant
for
a
few
minutes
.
Pou
r
i
n
th
e
stock
,
o
r
water
,
the
n
ad
d
th
e
res
t
o
f
th
e
ingredient
s
on
e
a
t
a
time
.
Stir
in
and
bring
to
the
boil,
cover
and
simmer
on
a
medium
heat
for
3
0
-
35
minutes,
stirring
occasionally.

BREADFRUI
T
POR
K
SOUP

150g
Breadfruit, peeled, cored and chopped

2
tablespoons
of
virgin
olive
oil

125g
lean
pork,
cut
into
1cm
pieces

1
onion
,
chopped

2
garlic
cloves,
crushed

600ml
water

2
cloves

2
spring onions, finely chopped

1
Scotch
Bonnet
pepper
with
stem
removed,
cut
in
half

1
tablespoon
finely
chopped
fresh
parsley

1
tablespoo
n
tomat
o
purée

Now
you
must
have
heard
the
myth
about
pork,
how
much
fat
and
calories
it
contains
in relation
to
oth
e
r
meats.
In
fact
pork
has
a
similar
calorie
content
to
that
of
chicken
of
the same
weight.
28g
of
roast
chicken
for
instance
contain
51
calories
and
2.1g
of
fat.
Lean
por
k
le
g
roas
t
o
f
th
e
sam
e
weigh
t
ha
s
a
n
equa
l
calorifi
c
conte
n
t
bu
t
onl
y
1.9
g
o
f
fat
.
P
ork
provides
a
significan
t
sourc
e
o
f
iro
n
an
d
zinc
,
whic
h
i
s
essentia
l
fo
r
health
y
living
,
a
s
well
as other important nutrients such as B1 (thiamin), B2, B6 and B12.

A
hug
e
majorit
y
of
people
in
the
Caribbean
islands
choose
pork
not
only
because of its av
ailability
,
bu
t
als
o
fo
r
it
s
nutritiona
l
benefit
s
an
d
it
s
overal
l goodness.
You
shouldn’t have
any
trouble
finding
pork
in
the
shops
here
in
Europe.
However,
you
may
have
to
look further
for
the
organic
variety,
whic
h
i
s
becomin
g
mor
e
popula
r
.
H
oweve
r
,
a
h
i
gher
price would
have
to
be
taken
into
consideration
if
this
is
the
preferred
choice,
a
s
mos
t
mea
t
in
th
e
Caribbea
n
islands
is
fresh
and
fre
e
-
range.

T
o
mak
e
thi
s
deliciou
s
soup
,
hea
t
u
p
th
e
oi
l
i
n
a
larg
e
po
t
the
n
fr
y
th
e
onio
n
and
garlic
.
Ad
d
th
e
por
k
pi
e
ce
s
the
n
th
e
Scotc
h
bonne
t
peppers
,
an
d
sti
r
i
n
th
e
tomat
o
purée.
Pour
the
water
into
the
pot
and
add
the
breadfruit
pieces
and
cloves.
Stir
gently.
Bring
the contents
to
the
boil,
simmering
on
a
low
flame
for
2
0
-
25
minutes
or
until
the
breadfruit
is
tendering.

Serve
this
delicious
soup
hot
with
a
sprinkle
of
fresh
parsley
and
spring
onions,
with a piece of freshly cut, crusty bread.

A
Caribbea
n
Die
t
Cookbook

Fis
h
Dishes

Chapter
3

ish
play
an
important
part
in
the
Caribbean
islander’s
diet,
as
it
p
r
ovides
the
main source
of
protein.
Served
chiefly
with
rice
or
potatoes,
as
the
islanders
prefer,
fish
can

compliment
an
endless
variety
of
food
s
an
d
coul
d
b
e
use
d
wit
h
a
colourful
combinations such
as
fresh
organic
salads
o
r
tast
y
cooke
d
vegetabl
e
dishe
s
garnishe
d
wit
h
rich
,
red
tomatoes
.
O
f
th
e
man
y
varietie
s
available
,
th
e
islan
d
peopl
e
us
e
a
grea
t
dea
l
o
f
fis
h
in
thei
r
cooking.

Right
now
we
are
only
concerned
with
one
variety,
Kingfish.
This
delicious
variety has
a
simil
a
rity
with
fresh
tuna,
so
yo
u
coul
d
use
this
a
s
a
n
alternativ
e
i
f
Kingfis
h
i
s
not
available.
Both
varieties
can
be
cooked
either
by
skewer
method
or
under
a
hot
grill
dependin
g
o
n
you
r
preference.
Try
this
simple
mouth
-
watering
king
fish
recipe
for
size.

CARIBBEAN
KING FISH

700g
k
in
g
fis
h
steaks

30m
l
oliv
e
oi
l
margarine

1
small onion chopped

1
teaspoo
n
dr
y
mustard

2
cloves garlic, chopped

1
tablespoon
muscavado
sugar

¼
teaspoon freshly ground black pepper

3
tablespoon
s
tomat
o
puree

2
tablespoon
s
Worceste
r
sauce

1
tablespoo
n
whit
e
w
in
e
vinegar

Place
the
fish
steaks
to
one
side.
Mix
the
rest
of
the
ingredients
in
a
small
saucepan
then bring
it
to
the
boil
on
a
moderate
heat,
reduce
the
flame
and
stir
the
contents
for
a
minute
o
r
so.

Gently
remove
the
skin
from
the
fish
then
place
th
e
fis
h
o
n
skewers
,
o
r
o
n
t
o
a
grill
if
you
are
grilling.
Try
not
to
pierce
your
hand
as
this
could
prove
to
be
very
painful
indeed.
Pou
r
th
e
delicious
,
ho
t
sauc
e
ove
r
th
e
fish
,
preferabl
y
wit
h
a
bow
l
o
r
dis
h
underneat
h
to
catch
the
excess
sauc
e
,
the
n
p
l
a
c
e
th
e
fis
h
o
n
a
gril
l
o
r
barbecu
e
an
d
coo
k
evenl
y
until
done.