CARIBBEAN CULTURE KITCHEN MAGAZINE - Recipe Collection 2023

CARIBBEAN

CultureKitchen

Recipe Collection 2023

CONTRIBUTORS

Publisher

Camille Alleyne

Advisors

Natalie Campbell | Paulette Scantlebury

Collaborator

Caribbean Farmers without Borders

Writers

Camille Alleyne

Food and Nutritional Department

Queen Elizabeth Hospital, Barbados

Production

Grown at Home

Design and Layout

The Media Place

Proofreading

Ethan Alleyne

Stock Photography pexels.com | pixabay.com

For Advertising: grownathomecaribbean@gmail.com

Special thanks to: Queen Elizabeth Hospital Telephone (246) 436-6450 (EXT 6210, 6285) or (246) 430-9589. Email: clinicaldietitians@qeh.gov.bb

Barbados Agricultural Development and Marketing Corporation (BADMC) Email: contactus@badmc.org

CONTACT

GROWN AT HOME for advertising and other information:

WhatsApp 1 246 828 0567

Telephone 1 246 629 4126.

Email: grownathomecaribbean@gmail.com Follow Grown at Home Magazine on Facebook. Grown at Home is located in Barbados, West Indies.

DISCLAIMER

Grown at Home is a not-for-profit community endeavour.

This publication is for general information only. It is not a substitute for seeking professional advice. This magazine does not necessarily support the products offered by our advertisers and the views shared by our writers.

All rights reserved.

Copyright 2022 Caribbean Culture Kitchen, Grown at Home and The Media Place unless otherwise stated.

The recipes and information in this publication are intended for the personal use of the reader and may be reproduced for that purpose only. Any other use, especially commercial use, is forbidden under law without the written permission of the copyright holders.

Recipes on pages 12 to 29 are extracts from the book, Barbadian Gourmet - Recipes for Better Health

Copyright 2020 Queen Elizabeth Hospital, Martindales Road, Bridgetown, Barbados BB11115.

Recipes on pages 36 to 45 were submitted by Barbados Agricultural and Development Corporation (BADMC), Fairy Valley, Christ Church, Barbados. Written permission to reproduce these recipes must be obtained from BADMC.

Grown at Home cannot guarantee that the contact information above will remain the same in the future.

Section

Publisher’s Greeting

Grown at Home is a food securtity and sustainability initiative that equips householders with the information they need to live sustainably and create an independent food source for their families.

Our flagship magazine is called Grown at Home and it is the householders’ guide to home-grown foods. Our previous editions may be found on issuu.com.

As we end the year, is excited to present to you a collection of Barbadian recipes that you can enjoy for the next 12 months and beyond. This is our first issue of Caribbean Culture Kitchen: Recipe Collection 2023. Caribbean Culture Kitchen: Recipe Collection 2023 was compiled with the assistance of the Queen Elizabeth Hospital, Barbados, and Barbados Agricultural Development and Marketing Corporation (BADMC). With this publication, we would like to inspire you to utilise the tropical crops you plant to create delicious meals for the whole family.

A few months ago, I came across the recipe book: Barbadian Gourmet – Recipes for Better Health. This book was published by the Food and Nutritional Department of the Queen Elizabeth Hospital. I was immediately impressed by the choice of recipes and the useful particulars that accompanied them. Each recipe gives readers some background information about the dish; and visuals are used to highlight nutritional content, yields, serving sizes, preparation time and level of difficulty.

Grown at Home was delighted to have recipes from that book included in

Caribbean Culture Kitchen: Recipe Collection 2023. We were also pleased to include recipes influenced by Barbados’ food preparation expert, the late Carmeta Fraser. Ms Fraser influenced the selection of high quality Carmeta’s products which are featured in the second section of this magazine. We are proud to say that the Carmeta’s range of products are all made from locally grown foods.

Earlier this year, as the Russia/Ukraine conflict intensified, many feared that the impact would have led to a shortage of wheat. This would have robbed us of access to the flour we use as a cooking staple. It is wonderful to know that the Carmeta’s range offers us cassava, breadfruit and sweet potato flour alternatives and has been doing so for many years.

We hope you enjoy utilising this recipe collection to create amazing meals in 2023.

At the moment, all magazines published by Grown at Home are digital and are free. We invite you to go to issuu.com where you will find them all.

Our gratitude goes out to all who contributed to Caribbean Culture Kitchen: Recipe Collection 2023 and to all the Grown at Home endeavours. We are also extremely grateful to God for His guidance and presence as we use the time, talents and resources He has blessed us with to serve the community.

We take this opportunity to wish everyone a Blessed Christmas Season and a Happy and Propserous New Year.

Publisher

Camille Alleyne

BARBADIAN GOURMET Recipes for Better Health

Food and Nutritional Department

Queen Elizabeth Hospital

Barbadian Gourmet - Recipes for Better Health is a cookbook that provides delicious local recipes in the categories of appetisers, soups, salads, main dishes, side dishes, breads, desserts, and beverages. It also provides the reader with valuable nutritional information and nutrient claims to assist with selecting dishes according to specific nutritional goals. The cookbook provides recipes and information that will assist persons in managing chronic diseases such as diabetes, hypertension and obesity.

Published in 2020, after many years of hard work, this unique cookbook seeks to provide the reader with guidance in preparing traditional foods, grown in Barbados, in a healthy and appetising way. The cookbook was produced based on the efforts of the Food and Nutrition team of the Queen Elizabeth Hospital (Barbados) and culinary experts which comprised of:

• Dietitians (Meshell Carrington MSc, RD; Kerri-Ann Best, MScDiab, RD; Sade Haynes, MSc, RD; Georgina Jordan, MPH, RD; Abigail Clarke, Ph D , MPH, RD)

• Dietary technicians (Cheri Elcock, BSc and Kadesha Hart, BSc)

• Dietetic interns (Ruth Ann Singh, Janea Ifill, Kadijah Parris)

• Chef (Jalesa Francios)

• Food Stylist (Kareem Bennett)

• Mixologist (Shane McClean)

• Our many contributors (Wendy Clarke, RD; Gabriella Bernales, MS, RD; Yvonne Burke, Nicole Forde, Heather Gooding, Juliet Weekes, Betty Harris, Shanice Murray)

The recipes in this section of Caribbean Culture Kitchen: Recipe Collection 2023 are excerpts from the book, Barbadian Gourmet - Recipes for Better Health.

Special thanks go out to our sponsors Pharmacy Sales Caribbean, Mr Christopher King and Ms Celestine Crookendale.

BARBADIAN GOURMET

Recipes for Better Health

Food and Nutritional Department

Queen Elizabeth Hospital Barbados

Barbadian Gourmet - Recipes for Better Health includes 68 delicious, nutritious and economical recipes made with local, easy-to-obtain ingredients. Cultural consideration was the leading force in Barbadian Gourmet - Recipes for Better Health. The cookbook celebrates local foods and confirms that indeed we have the food items available in Barbados that can enhance our overall health and well-being.

You may purchase copies of Barbadian Gourmet - Recipes for Better Health for $24.99 BDS each from the Dietitian’s Office of the Queen Elizabeth Hospital. To pre-order, you may call the office at telephone numbers (246) 436-6450 (EXT 6210, 6285) or (246) 430-9589, or email us at clinicaldietitians@qeh.gov.bb. Additionally, you can purchase the cookbook from our local Massy Stores, or obtain a kindle edition from Amazon.

(Item is available while stocks last. Price, places of purchase and contact information may change).

Yam Croquettes

Serves: 12 at 2 croquettes each Yields: 24 croquettes

Preparation time: 2 hours 30 minutes

You will need:

2 pounds peeled yam

3 teaspoons margarine

¾ cup diced onions

4 cloves garlic, minced

1 tablespoon diced fresh ginger

¼ teaspoon salt

¼ cup diced sweet pepper

¼ cup diced christophene

1 tablespoon chopped fresh thyme

1 tablespoon chopped chives

1 tablespoon chopped fresh marjoram

Egg wash:

1 tablespoon salt-free seasoning

4 medium eggs

2 cups bread crumbs

Oil for frying

Let’s get started!

In a large pot, boil yam until soft, drain well and mash. Melt margarine in a non-stick frying pan over medium heat. Add other ingredients to pan, and sauté for 3 to 5 minutes. In a bowl combine sautéed mixture with yam.

Shape into balls or as desired.

To prepare the egg wash, add salt-free seasoning to eggs and whisk in a large bowl. Dip each yam ball into the egg wash and roll in breadcrumbs. Deep fry until golden brown and serve warm.

Rosy Beet Soup

Serves: 6 at 1 cup each Yields: 6 cups

Preparation time: 1 hour 30 mins

You will need:

1 tablespoon sunflower oil

½ cup chopped onion

½ cup diced potato

1 celery stick, chopped

1 ½ cup diced beets

1 cup peeled and chopped tomatoes

6 cups of low-sodium vegetable stock

2 bay leaves

1 teaspoon freshly ground black pepper

¼ cup natural yogurt

Let’s get started! Heat the oil in a large saucepan. Add onion, potato and celery and cook for 2 minutes. Add the beets and cook for a further 3 minutes.

Stir in the tomatoes, vegetable stock and bay leaves and bring to a boil. Reduce the heat and simmer for 1 ¼ hours or until beets are quite soft. Discard the bay leaves. Blend the soup until a smooth consistency is obtained. Reheat gently, seasoning with black pepper to taste. Garnish each serving with a swirl of yogurt about 2 teaspoons per serving.

Cucumber Paw Paw Salad

Serves: 6 at one cup each

Yields: 6 cups

Preparation time: 20 minutes

You will need:

2 tablespoons chopped onion

2 tablespoons lime juice

½ teaspoon black pepper

2 tablespoons chopped cilantro

2 tablespoons chopped celery leaves

1 tablespoon chopped parley

2 cups chopped paw paw

2 cup diced cucumber

Let’s get started!

In a small bowl, combine onions, lime juice, black pepper, cilantro, celery and parley.

Add paw paw and cucumber and lightly toss. Cover and place in refrigerator.

Sweet Potato Salad

(Opposite page)

Serves: 16 at ½ cup each

Yields: 8 cups

Preparation time: 15 minutes

You will need:

1 pound sweet potatoes, boiled in skin

1 tablespoon chopped basil

1 tablespoon chopped chives

1 tablespoon chopped parsley

½ cup diced green sweet pepper

½ cup diced onion

1 tablespoon finely chopped garlic

½ cup chopped tomato

Dressing

¾ cup low-fat mayonnaise

2 tablespoons pineapple juice

1 tablespoon mustard

1 teaspoon lime juice

1 teaspoon sugar

½ teaspoon black pepper

Parsley to garnish

Let’s get started!

Peel sweet potatoes and dice in 1-inch cubes and set aside.

Combine basil, chives, parsley, sweet pepper, onion, garlic and tomato in a bowl.

Add to potatoes.

Combine all dressing ingredients and whisk well.

Toss slightly and garnish with parsley.

Turkey Breast with Mango Wine

Serves: 8 at 2 turkey breast slices each

Yields: 16 turkey breast slices

Preparation time: 1 hour 45 minutes

You will need:

4 turkey breast fillets, pre-seasoned with dill, chives, and pepper

1 garlic clove, crushed

1 tablespoon finely chopped fresh parsley

1 tablespoon crushed cream crackers

2 tablespoons chopped ripe mango

3 tablespoons margarine

1 garlic clove, sliced

6 shallots, sliced

¼ teaspoon ground cinnamon

2/3 cups of white wine

1 teaspoon salt

1 teaspoon black pepper

Let’s get started!

Cut a slit horizontally through each turkey fillet to make a pocket. Put the garlic (crushed), cinnamon, parsley, crushed crackers, mango, salt and pepper in a bowl with 1 tablespoon of margarine, and mash together.

Spoon 1 tablespoon of the mixture into each of the turkey pockets and secure with a wooden toothpick.

Melt the remaining margarine in a large frying pan and sauté the garlic and shallots for 5 minutes.

Add the stuffed turkey fillets and cook for 15 minutes, turning once.

Add wine, cover, and simmer gently until the turkey is fully cooked.

Slice each turkey breast horizontally into 4 equal portions. Remove toothpicks, garnish with the parsley and serve.

Stuffed Flying Fish

Serves: 6 at 2 flying fish each

Yields: 12 flying fish

Preparation time: 1 hour

You will need:

12 filleted flying fish

7 teaspoons lemon juice

1 cup fresh bread cubes

2 tablespoons minced onion

2 tablespoons chopped parsley

2 tablespoons chopped celery

1 teaspoon white pepper

4 teaspoons vegetable oil

6 tablespoons margarine, melted

4 garlic cloves, minced

1 cup dry breadcrumbs

Let’s get started!

Place fish in a medium bowl and cover with water.

Add 3 teaspoons of lemon juice.

Let stand for 20 minutes, then rinse.

In a medium bowl, mix together bread cubes, onion, parsley, celery, white pepper and 2 teaspoons lemon juice.

Heat oil in frying pan; sauté bread mixture.

Lay each fillet flat on a chopping board, and spread stuffing evenly over the top.

Preheat oven to 350 F.

Roll fish tightly (from tail to head) in breadcrumbs and bake for 30 minutes before serving.

Sweet and Sour Pork

(Opposite page)

Serves: 8 at ½ cup each

Yields: 4 cups

Preparation time: 1 hour 15 minutes

You will need:

1½ pounds pork chops (5 equal chops)

2 tablespoons Worcestershire sauce

2 tablespoons vegetable oil

1 tablespoon ground ginger

1 teaspoon dry mustard

2 tablespoons minced garlic

½ cup chopped green sweet pepper

½ cup chopped red sweet peppers

¾ cup diced onions

½ cup pineapple chunks

½ cup pineapple juice

3 tablespoons white vinegar

2 tablespoons water

2 tablespoons brown sugar

2 tablespoons corn-starch

Let’s get started!

Remove fat and bone from pork chops and dice into small cubes.

In a mixing bowl, combine Worcestershire sauce, oil, ground ginger, garlic and mustard. Add pork and marinate for 15 minutes. In a frying pan over medium heat, add pork and stir fry for 15 minutes or until browned. Add green and red peppers, onions and pineapple to pineapple juice and allow to boil for six minutes.

Combine white vinegar, water, brown sugar and corn-starch in a bowl.

Add to pan and stir until thickened and smooth. Allow to cook for 20 to 30 minutes or until pork is tender. Serve hot.

Corn Meal Cou-Cou

Serves: 12 at 1 cup each

Yields: 12 cups

Preparation time: 40 minutes

You will need:

2 packs fine yellow cornmeal (2 pounds)

2 cups water

1 cup thinly sliced okra

1 teaspoon salt

3 tablespoons margarine

Let’s get started! Soak cornmeal for 10-15 minutes in 2 cups of water. Blanch sliced okras for 5-10 minutes to make an okra slush. Strain okra slush, separating solids and liquids. Set aside.

In a medium saucepan add soaked corn meal and begin stirring briskly. Over a low flame, continue stirring until cornmeal cooks. (A cou-cou stick or potato masher can be used to help break up lumps). Cornmeal should absorb water and gradually become stiff.

Gradually add okra slush to cornmeal mixture and continue to stir until mixture stiffens once again, but maintains a creamy texture. Stir in margarine and gradually add okra slush to cornmeal mixture. Continue to stir until mixture stiffens once again but maintains a creamy texture. Remove from heat, turning into a covered dish until ready to serve.

Plantain Bread

Serves: 12 at 1 bun each

Yields: 12 buns

Preparation time: 2 hours

You will need:

2 tablespoons sugar

1 teaspoon salt

½ cup margarine

½ pound ripe plantain, mashed

2 ½ cups white flour

1 tablespoon yeast

½ cup warm water

Let’s get started!

In a large mixing bowl, add sugar, salt, margarine and mashed plantain. Mix until well combined and smooth. Add yeast to ½ cup of warm water, then add to plantain mixture and mix well. Gradually add flour to mixture and form a soft dough. Turn onto a lightly floured surface. Knead until smooth and elastic (about 10 minutes). Preheat oven to 375 F. Place in greased bowl and cover with plastic wrap until doubled in size. Punch down dough. Let rest for 5 to 10 minutes. Shape dough into 12 equal-sized buns and let rise until doubled in size (about 30 to 40 minutes). Bake on greased pan in preheated oven 15 to 25 minutes. Remove from oven and brush tops with melted butter, if desired.

Mango and Pineapple Crumble

Serves: 8 at 1 square each

Yields: 8 squares

Preparation time: 1 hour 30 minutes

You will need:

1 cup all-purpose flour

½ cup of old-fashioned rolled oats

½ cup and 3 tablepoons brown sugar, divided

tablespoon of ground cinnamon

3 tablespoons ground allspice

4 tablespoons margarine

2 tablespoons grated coconut

2 tablespoons powdered coconut

2 cups cubed mango (approximately 3 mangoes), cut into 1-inch cubes

2 cups cubed pineapple (approximately ½ pineapple, cut into 1-inch cubes)

Let’s get started!

Preheat oven to 375 ˚F. Coat 8-inch square baking dish with non-stick cooking spray.

Coconut Surprise

Serves: 1

Yields: 1 cup

Preparation time: 20 minutes

You will need:

3/8 cup coconut water

4 fresh mint leaves

½ medium lime, juiced

8 slices cucumber

1 ½ teaspoons angostura bitters

½ cup ice

Let’s get started!

Crushed mint leaves to extract juice into a small cup.

Combine lime juice and mint extract. Using a sieve, extract juice from the cucumber and add this to the mint and lime juice.

Stir in the coconut water and bitters. Add ice and serve immediately.

Passion Fruit Quencher

(Opposite page)

Serves: 4 at 1 cup each

Yields: 4 cups

Preparation time: 30 minutes

You will need:

6 medium passion fruits

4 cups water

1/3 cup sugar

½ teaspoon mixed essence

Let’s get started!

Cut passion fruits in half and use a spoon to remove pulp.

Boil 1 cup of water and pour over pulp in a heat-proof jug.

Let pulp sit for an hour.

Add remainder of water, essence and sugar to jug and stir well.

Chill juice and strain prior to serving.

The Carmeta's brand is a worthy tribute to the memory of the late Mrs Carmeta Fraser, pioneering food innovator, cookbook author, and Barbados Agricultural Development and Marketing Corporation (BADMC) alumna. From the 70s to the early 90s, this former Government Senator and President of the National Organisation of Women (NOW), heralded the invaluable potential of non-sugar agriculture in Barbados.

A woman before her time, she worked diligently to combine available agro-processing and food science technologies with local culinary expertise. Her unique flair for food promotion inspired a generation of enterprising new food artisans while promoting nutritious, affordable dietary choices for Barbadians.

Carmeta's brand was primarily established by BADMC through the need to utilise what local farmers were producing, by finding innovative ways to add value to these primary and very perishable products.

The Carmeta’s family of quality foods include: gluten-free flours and flour mixes, gluten-free cake, gluten-free frozen desserts and seasoned meats.

Bajan Food Innovation at Its Best!

All of the dry goods and dessert products are made primarily from cassava, breadfruit and sweet potato; additionally the meats are sourced exclusively from Barbadian farmers, and manufactured by BADMC. Every product is created with great attention to ensuring that the customer gets the best of Barbadian food innovation and uses the best of what our local farmers are producing on their farms.

Pride and industry is the hallmark of creating a range of Cameta’s products that can hold its own even on international markets.

The recipes in this section of Caribbean Culture Kitchen: Recipe Collection 2023 were submitted by Barbados Agricultural and Development Corporation (BADMC)

Carmeta Fraser, best known for her mantra “Eat what we grow. Grow what we eat!”.

Bajan Food Innovation at Its Best!

PRODUCT RANGE

Carmeta’s range of products are affordably priced and made exclusively with home-grown crop produce and meats. The Carmeta’s family of fine foods include:

Gluten-free flours and flour mixes

Fine Cassava Flour Coarse Cassava Flour Fine Sweet Potato Flour

Fine Breadfruit Flour Cassava Cornbread Mix Cassava Pancake Mix

Sweet Potato Porridge Mix Sweet Potato Cake Mix

Gluten-free cake

Cassava Great Cake

Gluten-free frozen desserts

Cassava Colada Sorbet Sorrel Cassava Sorbet Sweet Potato 'N Spice Sorbet

Bajan Food Innovation at Its Best!

Where to Find the Carmeta Range of Products?

You may find the Carmeta’s brand at our two small retail stores named Carmeta’s, located at BADMC headquarters in Fairy Valley, Christ Church and at BADMC Princess Alice Highway, Bridgetown, St. Michael, Barbados. Some of the shelf-stable products can be bought from our Carmeta's Duty-free Shop in the departure lounge of the Grantley Adams International Airport, Barbados. Most major supermarket retailers in the island like Massy Stores, A1 Supermarkets, Jordan's Supermarkets also carry a variety of our products, along with the Pricesmart Membership club and a few minimarts.

For More Recipes

Some more recipes are found at Facebook.com/BADMCBarbados and @badmc246 on Instagram. Consumers are encouraged to let their creative juices flow in creating recipes that they can post and tag on their social media.

(Items are available while stocks last. Places of purchase and other details may change).

Bajan Food

Innovation at Its Best!

PRODUCT RANGE

Seasoned meats

Beef Burgers Beef Meatballs Blackbelly Lamb Burgers

Chicken Burgers (launched Nov 2022)

Pork Ham Beef Ham Blackbelly Lamb Ham

GIFTS for every occasion all year round

The World of AZURE

Azure. Just the sound of the name brings to mind feelings of comfort, calm and beauty. The word ‘azure’ actually means ‘blue’ as in the blue of a cloudless sky. This lovely depiction captures the essence of the Azure Gourmet Skin Care range of products. Azure products pamper you from head to toe with luxurious masks, butters, scrubs, balms and so much more! These home-crafted items assist with conditions such as dry skin, sensitive skin, acne and eczema. They are a great addition to your skin care regime and they make perfect gifts for significant others.

Azure Gourmet Skin Care is a family-owned entity run by husband-and-wife team, Adrian and Natalie Burnett. Some years ago, out of a long-term desire of Natalie to make soaps to help entire families manage skin conditions, she approached Adrian about the prospect. In June 2018, after much conversation, they started on their journey.

Adrian Burnett

“Natural beauty and body care products is a multibilliondollar industry,” says Adrian, “and our products are about 90% natural. We would love them to be totally natural. Unfortunately, a lot of these kinds of products cannot be 100% natural because of the need to include certain preservatives for a decent shelf life.”

“We started by producing one kind of soap bar and now our products include liquid soaps; body and face washes; body butters and lotions; body and foot scrubs; face masks, creams and moisturisers. We also have hair products such as shampoos, conditioners and oils. There is even an Azure massage oil.

“We are happy to say that we have a full range of beard care products as well, namely washes, oils and balms. The story around our shaving soap is interesting. The shaving soap is one of our newer products and it is primarily for men. We found out, however, that women were using the soap to shave their legs and other areas. As a result, we are coming out with a new formulation which would have a different scent and a different feel –something just for the ladies.

“With children in mind, we even created products that address common problems. I must add here that if you have a specific skin condition, you are invited to have a consultation with Natalie, after which she can place you on a skin care regime comprising of specific Azure products. This is the personal touch that we add to our service.”

The Azure gift packs are ideal for Christmas, birthdays, anniversaries and other special occasions. Corporate offices may also find these items suitable as retirement gifts and for customer and staff appreciation days.

To find out more about Azure Gourmet Skin Care range of products, contact Adrian Burnett via WhatsApp (246) 850 7456 or find them as Azure Gourmet Skin Care on Instagram, Facebook, LinkIn and Google.

Edible Arrangements

(246) 267 2166