Sensational Bahamian Foods by The Island School

SENSATIONAL BAHAMIAN FOODS Keep Da Culture Alive Deep Creek Middle School. Grade 8 2022.

TABLE OF

CONTENTS 'Sensational Bahamian Foods: Keep da Culture Alive' is an effort by Deep Creek Middle School students to ensure that we preserve our traditional foods for future generations.

Meet the Culture Preservers

Meet the students who created this recipe book which covers a variety of popular Bahamian delicacies as well as food items that can only be found in the Bahamas.

Playlist

Here are a few Bahamian songs about food that you can listen to while you prepare the delicious delicacies in this book!

Traditional food preparation

Stew Fish

Switcha

Cassava Bread

Fusion & Bahamian Foods

Tamarind Juice

Pea Soup & Dumpling

Gully Wash

Johnny Cake

Making Bahamian Food Healthier

Flour Pap

Crab & Dough

Conch Chowder

Why Worry About Crab & Conch?

Closing Thoughts

The Culture Preservers This recipe book was proudly created by Kennissa Bethell, Rotayvia Butler, Taryn McKinney-Lambert, Brian Young, Zeniya Thompson and Shania Carey as part of the Grade 8 Heritage Foods Group for School Without Walls.

MEET THE CULTURE PRESERVERS

By Kennissa Bethell

Greetings! My classmates and I will demonstrate what we learned about our cultural foods in The Bahamas while participating in School Without Walls. Taryn, Shania, Brian, Zeniya, Rotayvia and Kennissa are the group members and we have been working on a recipe book for the past week that covers a variety of popular Bahamian delicacies as well as food items that can only be found in the Bahamas. This isn't just any regular recipe book; it includes feature articles, tips about how we can preserve our traditional foods for future generations, as well as ingredients, recipes, images and dishes. This recipe book includes items that your parents, and possibly grandparents, ate when they were your age. This book is also a way for us students at DCMS to preserve our culture so that in the future we can teach it to our kids and so we can “Keep da Culture Alive.” If the younger generations know how to cook these things, our culture will be sustained! Sustaining our culture is important as there are many threats. The loss of knowledge is one thing, but this book is also a message to the people who are overfishing in our tropical waters because they are also threatening our cultural foods. The foods that grow in our seas and in our farms are already threatened enough by climate change. Thank you for joining us, and we wish you a wonderful time reading our book called “Sensational Bahamian Foods: Keep Da Culture Alive” Sincerely, Kennissa Bethell, Rotayvia Butler, Taryn McKinney-Lambert, Brian Young, Zeniya Thompson and Shania Carey. Grade 8 Heritage Food Group

PLAYLIST Here are a few Bahamian songs about food that you can listen to while you prepare the delicious delicacies in this book!

Food Music Playlist 1. Drybread - Cyril Ferguson

2. The Fisherman Song - Geno D

3. All De Meat - K.B

4. The Buffet - Eddie Minnis

5. Conch Gone - Lavado Stubbs

6. Boom Pine Apple Wine - Roachy

TRADITIONAL FOOD PREPARATION AND COOKING TECHNIQUES By Shania Carey In The Bahamas, there were many traditional ways of cooking even before electricity and propane gas stoves. Because there were no ovens or electricity, women cooked on the hearths of brick fireplaces. The oldest forms of cooking include fire-roasting and open-fire cooking. They employed numerous types of fires and flames to make various dishes. For example, roasting and toasting required a controlled fire, whereas boiling and stewing necessitated a smaller fire. This is where we obtain the majority of our dietary habits. For example, Guinea corn, Pigeon peas and dumpling soup, flour pap, stew fish, and all other meals were among the foods consumed using these heritage methods. Some other forms of meal preparation were grinding, sieving, drying, salting, sealing, and fermenting. Even though these techniques did not involve flames, they were still very popular. People ate their food in this manner traditionally. It's fascinating to learn how our forefathers made food back in the day. We must strive to preserve these customs as well as our culture.

STEW FISH Serves 8

Level Easy

Source: Remelda 242 (YouTube)

Ingredients Fried Fish 1 cup all purpose flour 1 tbsp. Oil 1/2 medium onion 1/2 bell pepper 1 celery stick 2 garlic cloves 1 tbsp. fresh ginger Maggie vegetable cube 1 tbsp. total seasoning Salt (to taste) Red pepper flakes (or black pepper) 4 cups water 1 tbsp. thyme 1 tbsp. tomato paste

Nutrition Fish is high in protein. This dish also has carbs from flour. Fish = 22g of Protein Salt = 2,325 mg sodium (in 1 teaspoon) Flour = 76g of carbohydrates

Introduction Stew fish is a historical Bahamian breakfast and it can be served with Johnny Cake or grits. It is delicious and very easy to make but takes quite some time. Stew fish can be made with fish like grouper, snapper, grunt, jack fish, and hog snapper. Stew conch is another variation made the same way, just with conch. It is a very flexible dish.

STEP 1

Season and fry fish of choice.

STEP 2

Toast 1 cup of all purpose flour in a frying pan (temperature/flame on medium).

STEP 3

Mix until brown; shut off temperature/flame and transfer to a bowl.

STEP 4

Add 1 tbsp. of oil with onion, celery, and bell pepper; Add 1 tbsp Total seasoning.

STEP 5

Add 1 tbsp. thyme, 2 garlic cloves, and 1 tbsp ginger and mix together.

STEP 6

To a large pot, Add 1 tbsp tomato paste and the toasted flour.

STEP 7

Add 4 cups of water (less water yields thicker stew). Mix well. Add salt (to taste).

STEP 8

Add red pepper flakes (or black pepper). Cover and simmer for 5-8 minutes. Add fried fish to stew. Adjust temperature/flame to low to warm through.

REFRESHING BAHAMIAN SWITCHA Ingredients 1 3/4 cups of white sugar 8 cups water 1 cup sour orange juice 1/2 cup lemon or lime juice

Nutrition 145 Calories Carbohydrates 38.2g

Serves 10

Level Easy

Introduction Many food historians associate the Egyptians with developing lemonade. However, as we understand it, the Bahamian limeaid of today originated from the South US and was brought to the islands via our Loyalist ancestors in the late 1780s. The roots of the word "Switcha" are uncertain, though locals agree that the sour juices of Key limes and sour oranges lead the consumers to “switch up” their faces. Isn't that clever?

STEP 1

In a saucepan combine sugar and one cup of water heat until boiled and stir to dissolve sugar. Cool to room temperature and put in the fridge until chilled.

STEP 2

Remove seeds from citrus juice, but leave pulp. In a pitcher, stir together chilled syrup, juice and remaining 7 cups of water.

STEP 3

Serve over ice and enjoy!

CASSAVA BREAD

Nutrition Tasty and nutritious treat made from a hearty vegetable.

Serves 12 slices

Level Hard

Thank you to Ms. Jaquel for sharing her family recipe.

Ingredients 2 cups grated and squeezed cassava 2/3 cup of white sugar 1 1/4 cup of flour 1 1/2 cups of coconut 1 tbsp vanilla 1/4 tsp cinnamon 1/2 tsp nutmeg 1 cup milk 1/4 tsp salt 8 oz. melted butter Water

Introduction Cassava bread is a traditional Caribbean and South American bread prepared by the Arawak Taino Peoples which pre-dates European contact by centuries. Cassava can be used for tea, coffee, sandwiches, and even oatmeal. Cassava is a root crop that grows locally here in The Bahamas and thrives as it is very tolerant to our sandy soils and drought, and hot/tropical climate

STEP 1

Preheat oven to 350 degrees fahrenheit.

STEP 2 Grate cassava and squeeze with a clean cloth.

STEP 3

Mix sugar and melted butter together.

STEP 4

Combine all remaining ingredients excluding milk and water.

STEP 5

Add milk.

STEP 6

Add water just enough for all the dry ingredient to be absorbed.

STEP 7 Grease baking pan and allow to bake for 45 minutes to an or until crispy brown.

STEP 8

Let cool and enjoy!

Photo Courtesy of Chef Simeon Hall Jr

FUSION AND BAHAMIAN FOODS By Zeniya Thompson

In The Bahamas today, we have a variety of different cultural dishes/food. Some examples are Bahamian, Asian, Japanese and many more. Fusion food is a broad term for the blending of various types of cooking. It can occur naturally within a region's or between sub-various region's cuisines. Fusion today is as popular as ever and engendering new and exciting ways of creating and thinking about food. Fusion cuisine now has a younger audience that, thanks to television and the Internet, is more knowledgeable and curious about different foods and cultures, and more than willing to try the next fusion creation. Even though fusion foods have an audience, we all have to encourage the older generation to at least attempt to make certain fusion dishes. That way, we can use fusion techniques to try to keep our Bahamian heritage foods alive while enhancing them to become more popular. If the younger generation doesn’t embrace our traditions, we will all forget about Bahamian foods. This is why I think that we should adopt more fusion of old and new and Bahamian and other cultural traditions to keep our heritage foods strong for the future generations. It's really just a matter of us all keeping our culture alive and going strong.

TAMARIND JUICE Recipe from: Tamarind Juice Recipe Healthier Steps

Ingredients 1 pound sweet tamarind pods, deshelled 1 inch fresh ginger, chopped 4 cups cold water 4 cups boiling hot water 1/4 cup organic cane sugar 1 medium lime, juiced

Nutrition Tamarind juice is high in antioxidants, aids weight loss, and keeps blood pressure in check.

Serves

6-8

Level Easy

Introduction Tamarind juice is an extremely popular beverage. Madagascar is the origin of the tamarind tree. This fruit ripens between the months of January and March. The flavor profile of this juice is sweet, sour and a bit tart at the same time. Tamarind is commonly used in savory foods including curries, soups and salads and a variety of sweet products, including jams, frozen fruit bars, smoothie-like beverages and candies. In the Bahamas, this is a drink that has been passed down through the generations.

STEP 1

In a deep glass bowl or pitcher, place the sweet tamarind pods, chopped ginger, and boiling water.

STEP 2

Stir to ensure all the tamarind pods are entirely submerged in water. It is natural for the ginger to float.

STEP 3

Cover with plastic wrap for about 30 minutes. This will allow the tamarind to soften and release the flavor and nutrients from the ginger without boiling.

STEP 4

Using a spoon or whisk, whip the tamarind mixture from the bottom up to release any seeds.

STEP 5

Place a strainer over a clean pitcher and use the filter and a spoon to separate the seeds from the tamarind pulp.

STEP 6

Pour 4 cups of chilled water into the pitcher and onto the tamarind pulp, along with the juice of one lime and organic cane sugar to taste. Stir until all the sugar is dissolved. Chill and serve. It is natural for the drink to separate.

PEA SOUP & DUMPLING Ingredients 1 Lb Pork Ribs, chopped 1 Cup Smoked Ham, diced into medium cubes 2x 16 oz Cans of Pigeon Peas 12 Cups Water 1 Tbsp Vegetable Oil 2 Onions, diced 1 Green Bell Pepper, diced 2 Tomatoes, diced ½ Cup Tomato Paste 2 Potatoes, diced large cubes 2 Tbsp Dried Thyme Salt and Pepper, to taste 1 Cup White Flour 1 tsp Salt ½ tsp Black Pepper ½ Cup Milk

Nutrition Healthy when eaten in moderation.

Serves 5-7

Level

Medium

Introduction Bahamian Peas and Dumpling Soup represents a combination of The Bahamas’ British and African roots. The dish is in fact a variation of split pea soup, originating in Britain and Ireland where the dish was once called “pease pudding.” This was a high-protein, low-cost meal ideal for sailors because the dish utilized dried peas and cured ham, both easily stored during long voyages. On the other hand, the use of pigeon peas instead of split peas came can be traced back to our African heritage. The pigeon pea is thought to first be cultivated in India and migrated through trade to Eastern and Western Africa. By means of the slave trade, it then made its way to the Caribbean where it became a quickly adapted replacement for the split green peas in the soup.

STEP 1

In a large pot, place the pork ribs and cured ham along with the pigeon peas in water. Bring to a boil and then reduce heat and cover partially to cook for 2 hours. Once the meat has cooked, strain the broth and set aside.

STEP 2

Return the meat and pigeon peas to the pot with vegetable oil and fry until lightly browned. Then add the onions, green bell peppers, tomatoes, tomato paste, thyme, and salt and pepper to the pot and simmer for 10 minutes. Return the strained broth to the pot and allow soup to simmer while you prepare the dumplings.

STEP 3

In a separate bowl, mix together flour, salt and pepper, and milk and stir until well-combined and a dough begins to form. Using a tablespoon, drop rounded spoonfuls of dough into the simmering soup. Bring to a boil for 10 minutes, then cover, reduce heat and simmer for an additional 10 minutes.

STEP 4

Remove from heat and let rest for 15 minutes, then serve in bowls with local hot pepper tonics, adding as much pepper as you like!

GULLY WASH

Serves

Nutrition

Coconuts are high in healthy fats, keep you hydrated, and are extremely nutritious.

Ingredients 4 oz fresh coconut water 2 oz condensed milk 1 Tps. Nutmeg Ice ( amount of choice )

Level Easy

Introduction You might think of piña coladas or daiquiris when you think of sipping a cold drink in the Caribbean. Gully Wash is another drink you need to know. It is one of the best coconut drinks in The Bahamas. This drink, sometimes known as 'Sky Juice,' is a fan favorite. When you go to a party in the Bahamas, Gully Wash is usually offered. This is served at family gatherings, beach parties, homecomings, and other events. As a result, Gully Wash has become a part of our cultural heritage.

STEP 1

Fill a glass halfway with fresh coconut water from the tree.

STEP 2

Add ice.

STEP 3

Fill the remaining space with condensed milk.

STEP 4

Mix to blend.

STEP 5

Top the dish with freshly grated nutmeg.

STEP 6

Raise your cup to celebrate.

JOHNNY CAKE

Nutrition Dietary fiber, and vitamin D.

2 cups of flour 1 tbsp baking powder 1 tsp salt 1/4 cup sugar 2/3 cup milk 1 stick of cold butter cut into small cubes

9-12

Level Medium

Source: Allrecipes

Ingredients

Serves

Introduction Johnny Cake originated from America. And was brought to the Bahamas during the era of the trans-atlantic slave trade. It was formerly known as Journey cake because it traveled well on boats. Many historians said that is possible another explanation for the name and that they were Shawnee cakes made by the Pawtuxet and English settlers mispronounced it as Johnny cake. Johnny cake is like cornbread. We traditionally eat this with souse and we usually eat it at wakes for funerals. We make Johnny Cake often in the Bahamas because it is easy to make and we have the ingredients year round.

STEP 1

Mix all the dry ingredients together in a large bowl.

STEP 2

Cut in butter using a pastry cutter or your hands, working the mixture until it resembles coarse meal.

STEP 3

Add milk and combine until you have a soft dough consistency. Knead on a floured surface until smooth.

STEP 4

Let the dough rest for 10 minutes, then transfer into a greased 9×9-inch pan. Bake at 350°F for 20-25 minutes, until the edges of the cake begin to turn a light golden brown.

STEP 5

Let cool on a wire rack before serving.

MAKING BAHAMIAN FOOD HEALTHIER By Taryn McKinney-Lambert

What are the nutrition values in our cultural foods? There has been a growing movement to become more healthy and also a push to maintain our culture. Food is the connection between these two important topics. I will be covering the nutritional values of our Bahamian cultural foods and whether they are healthy. Our cultural foods were relatively healthier when the only food we could get were our home grown crops or catches from the sea. However, today we can import more of our food from around the world but it costs a lot more to get them here. In the process of shipping and storage, the nutritional quality of the food tends to decrease. To combat this the producers use preservatives and pick the fruits early in order to reach the market however this makes them less healthy as they are processed and high in salt, sugar and fat. This can lead to high blood pressure, obesity and diabetes. Because some of our communities do not have sufficient access to fresh and healthy food options, Bahamian cultural food often ends up being sourced from canned options. If people had better access to fresh and more affordable food options, they may eat healthier. We can preserve and keep our food culture alive while also shifting to a more healthy lifestyle. Many Bahamians love fried fast foods. Unfortunately they may taste good but are not the healthiest. It’s possible to change the way we cook to make tasty food that is good for us. It is important to take care of our body while we are still young! Eating and growing locally is a big part of the solution to the cost and nutrition value of our cultural foods.. As the amount of farmers or persons growing food in The Bahamas may have decreased from previous generations, it is important that we still learn about food security and farming while they are still around. In conclusion we should still enjoy, cook, and love our cultural foods while making sure that we take care of our body.

FLOUR PAP

Nutrition Not very nutritious, but filling and fun.

Ingredients 2 cups flour 1 cup sweetened milk 3 cups water 1 tsp cinnamon (optional)

Serves 3-5

Level Easy

Introduction Flour pap is a basic dish. It has been passed down through the generations. Water and flour are the main ingredients in flour pap. People used to eat this for breakfast and other meals throughout the day back in the day. Today, it is still consumed.

STEP 1

Boil your water.

STEP 2

Mix the 2 cups of flour and 3 cups of water in a separate container until there are no lumps.

STEP 3

When done, add that substance to 2 cups of water which is then now boiling, (add cinnamon if you would like).

STEP 4

Stir it all together to make sure the liquid is smooth. (It should be thick like cream of wheat).

STEP 4

When you think it's the correct consistency, then you begin to add sweet milk or cream and sugar if you don’t have any sweet milk. Then enjoy!

CRAB & DOUGH Recipe by: CRAB N' DOUGH | BAHAMIAN COOKING - YouTube

Ingredients 7 Crabs (scrubbed with a toothbrush and washed in vinegar, salt and water) Seasonings of choice 1 tsp. Salt (or to taste) 1 tsp. Red Pepper Flakes 1 Scallion 1 Celery Stalk chopped 2 Garlic Cloves 1 Tbsp. Thyme 1 1/2 cups water Dough 3 cups All Purpose Flour 3 tsp. Baking Powder 1/4 tsp. salt 2 tsp. Sugar

Nutrition Proteins and carbohydrates are some of the nutritional qualities of crab and dough.

Serves 3

Level Advanced

Introduction One of the main dishes in the Bahamas is crab & dough. Throughout the years, it has been passed down from generation to generation.The land crabs are caught by Bahamians to cook and prepare this meal. We've improved the way we prepare it over time. To add more flavor, some individuals now use alcohol such as coconut rum or Kalik. Folks did not have such items to add back then. Every June, many Bahamians travel from their island home to Fresh Creek, Andros for the All Andros Crab Festival, which has been held since 1997 and features crab & rice, crab & dough, crab soup, crab back, crab cakes, and crab in 95 other forms. As a Bahamian, I can honestly state that we are inventive when it comes to the foods we eat and how we cook them.

STEP 1

Place the crabs in the pot first and then add the veggies.

STEP 2

Add 3/4 of the water to the pot after mixing the salt and pepper flakes in the pot.

STEP 3

Spread the dough over the crabs, then cover and steam on medium heat for 15 to 20 minutes, or until all of the liquid has evaporated from the pot.

STEP 4

Place a strainer over a clean pitcher and use the filter and a spoon to separate the seeds from the tamarind pulp.

CONCH CHOWDER

Nutrition Healthy and full of protein. Can be made without the salt pork if desired.

Original Recipe By Vicki Butts

Ingredients 1c carrots, diced 2c potatoes, diced 1/2c celery, diced 1/4c cooked ham, minced 1/2c green pepper, diced 1 cup all purpose flour 1 bay leaf 8c water 2 tbsp. vegetable oil 2 oz salt pork, diced 1 small onion, chopped 2 large tomatoes peeled and chopped 2 tbsp tomato paste 2c conch, tenderized and ground 1c okra

Serves 5-7

Level Hard

Introduction People back in the day relied heavily on conch meat. Except for the shell, all components of the conch are edible. Conch meat is now consumed raw in salads or cooked in fritters, chowders, gumbos, and burgers. Conch chowder is a very common Bahamian dish. Conch is also something people go diving for on a daily basis. Sadly, most of them are caught as juveniles even though there’s a law saying they should be a certain size . Finally, we all know why conch is one of our favorite foods; let's be sure to protect it.

STEP 1

Place the carrots, potato, celery, ham, green pepper and bay leaf in a large stockpot with the water and cook over medium heat for 10 to 15 minutes.

STEP 2

In a heavy skillet, heat the vegetable oil and brown the salt pork. Add the onion and cook until it is tender. Add the tomatoes and the tomato paste and cook for 5 minutes.

STEP 3

Place the onion, tomato and pork mixture in the stockpot and add the conch. Bring to a boil.

STEP 4

Cook the chowder for about 30 minutes or until the conch is done, stirring, and add the Worcestershire sauce, salt, and pepper and stir to ensure that it is well mixed.

STEP 5

Taste to verify the seasoning. Allow the conch chowder to sit for at least 15 minutes for the flavors to blend before serving.

WHY WORRY ABOUT CRAB & CONCH? By Rotayvia Butler Crab and conch are two of the most popular delicacies in the Bahamas. That being said, they are also in grave danger of being endangered and eventually extinct. These two creatures are significant in our culture since they appear in some of our most popular Bahamian recipes. Conch salad, conch fritters, crab and dough, and crab and rice are just a few of the delicacies. Our dishes are one of the most noticeable and wellknown aspects of our culture. If they become extinct, a significant component of our culture would be lost. Conch has no closed seasons, which is one of its major drawbacks. However, the size of the conch must be within a certain range in order for you to catch it. This is referred to as a legal catch. The greater issue is balancing the importance of conch in Bahamian society and culture with its environmental value (not taking young conch, etc.), and economic impact (fishermen generating money). I feel there would be a change if more people spoke out about it. I'm sure that if Bahamian citizens were aware of this information, they would try to make a change. Conch is an important part of our cultural foods; if they become extinct, one of our best dishes would be forgotten to following generations. (cont.)

Crab is one of The Bahamas' favorites! Ironically, we Bahamian residents are the most dangerous threat to crabs. Another significant role played by crabs in our culture is simply going out at night with family members to hunt for crabs in the bush. However, the degradation of their habitat due to land development, road building, fire, as well as over-harvesting. Trapping of young crabs is also a significant danger. It saddens me as a Bahamian to see how little self-control other Bahamians exhibit. On a daily basis, I see crabbers catching small young crabs rather than leaving them to grow. Unfortunately, there are no laws prohibiting this. This is a difficult situation since crabs provide a source of income for residents. It's critical to teach this generation about the important role crabs and conch play in our economy, as well as the cultural context. No one realizes the significance of something until it is gone. Conch and crab are vital to our Bahamian culture, and their extinction would be devastating. They are a part of our collective identity. It is critical that we pay greater attention to this problem before it worsens. I feel that everything is achievable if we work together.

CLOSING THOUGHTS By Zeniya Thompson

Being able to spread awareness to our fellow Bahamian citizens is a great way to not only share what we have learned, but also to prevent the loss of cultural foods such as conch, fish, crabs, and so on. We should preserve our culture and the food that comes from it for many, many years to come. This is the type of message we need to spread throughout our community in order to continue practicing and cherishing these recipes as much as possible. We all should be open to try new ideas, but at the same time being aware of our Bahamian culture and its significance to our society. If we all decided to just create new dishes for our younger generation, what would happen to our much older traditions? Our food culture is beneficial to all of us. For example, you can make a lot more money from tourists who are interested in tru tru Bahamian culture and want to try the delicacies we have in store for them. Then they can spread the word to even more people who are interested in cooking these Bahamian foods that we have created over time and to which we are still adding to. You might be wondering why we did not include more favorites like Peas n’ Rice, Baked Macaroni and others. We made the decision to focus, not just on Bahamian foods, but traditional foods that we do not cook and don't hear as much of. We would like for everyone to try other dishes, but not the same ones over and over again.

KEEP DA CULTURE ALIVE