1. Fire up the barbecue
Barbecuing is a very popular cooking method in the Caribbean and is a healthy
alternative to frying as you omit most of the oil. Coat your lean meat, skinless
chicken or pork in a jerk seasoning or a Caribbean rub for great flavour and
barbecue to perfection. Wet weather keeping you indoors? Roast or grill for a
similarly healthier result.
2. Make the most of meat with a marinade
We love to marinade our food in the Caribbean to make sure it's bursting with
flavour. A good tasty marinade will give your food plenty of depth, avoiding the
need for added fats like cream and butter for a good taste. For a Caribbean
influenced, easy and healthy marinade, juice and zest a lime, grate some ginger,
chop a Scotch bonnet chilli and combine with a little olive oil, salt and some
Caribbean hot sauce. Use to marinade lean meats or salmon or alternatively use
with chopped tropical fruits such as mango, pineapple and papaya for an
excellent salsa.
3. DIY coconut milk
Coconut milk is a great way to add a creamy taste to
Caribbean food but beware, it is fairly high in calories. Instead of using
full-fat coconut milk, opt for the light or low fat versions, which taste just
as good. Feel adventurous? Make your own by grating a fresh coconut and blending
with water. Strain to remove the coconut pulp and add to curries, stews and more
of your favourite Caribbean dishes for a healthier option.
4.
Get a protein hit with beans and pulses
Beans and pulses are often used in Caribbean cooking and are added to soups,
rice dishes and stews. When eaten with rice, traditional pulses such as kidney
beans or pigeon peas provide you with a good dose of protein and all the
essential amino acids your body needs. Protein is also reported to make you feel
fuller for longer - meaning you are less likely to snack between
meals.
5. The healthy secrets of the red snapper
You'll often find red snapper on the Caribbean menu - it's delicious and its
health benefits are varied. Apart from being an excellent, low-fat source of
protein, it provides almost your entire recommended daily amount of vitamin D.
Serve a Caribbean citrus salad alongside for a hit of vitamin C.
6. Balance blood sugar with sweet potatoes
I love the versatility of sweet potatoes and often use them in a variety of
dishes. They are particularly tasty baked with spring onions, the juice and zest
of an orange, salt and pepper plus a squirt of extra virgin oil. Apart from
being full of vitamins C, D and B6 and the minerals iron, magnesium and
potassium, they release natural sugars slowly into the bloodstream, helping to
ensure your body receives a balanced and regular source of energy.
7. Spice things up with a Scotch bonnet
The Scotch bonnet is native to the Caribbean and used to make hot sauces and
spice up curries and stews. If you like it hot, chop a Scotch bonnet as this
will release the potent heat while adding to a dish whole will add flavour but
keep things cooler (though make sure you don't eat it!) Scotch bonnets contain
vitamins A and C and are good sources of potassium.
8.
Pineapple - a taste of paradise
This tropical fruit is synonymous with the Caribbean and reminds me of
sitting on Paradise Beach in my native home in Carriacou, Grenada. A delicious
and healthy dessert option is fresh pineapple sliced, drizzled with honey and a
sprinkling of ground cinnamon then grilled and served with a dollop of low-fat
crème fraiche.
9. Eat your greens
Callaloo is a green leafy vegetable found in the Caribbean that is used in
the well-known soup of the same name in Trinidad and Tobago. It's a versatile
veg and ideal for using in your own soups, stews and beyond as it's a great
source of dietary fibre. If you struggle to find this super green, try spinach
and kale as a great substitute.
10. Learn to love lean meat
Although not an obvious meat choice here in the UK, in the Caribbean,
particularly Jamaica, goat is a popular option and used in popular dishes such
as curried goat. Although it tastes 'meaty', goat is actually very lean - each
100g serving of raw goat meat only has 109 calories and is low in saturated fat,
making it a great alternative to fatty red meats. Great for your heart and
waistline. You can buy goat's meat from specialist suppliers across the
UK.
