5 days of Caribbean Healthy Dinners
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5 days of Caribbean Healthy Dinners

Last updated on November 8th, 2022 at 07:06 pm

A week of healthy Caribbean Healthy Dinners can only be accomplished with planning. I am not referring to prepping food in advance. I am referring to having the right ingredients at hand. Meal planning can be less challenging if you plan well. 

Caribbean meals are prepared with easy to find ingredients. These ingredients can be found in many supermarkets and are budget friendly. 

You will notice that the meal plan does not include a dessert. The reason is that many meals are served with a side of fruits as dessert. It is healthier for you and you will spend less time cooking in your kitchen. 

Your Meals

Baked Carrots and Parsnips

Salad Russe

Quick and Easy Tomato Salad

Black Beans Soup

Fried Green Plantains

Chicken with Peppers and Onions

Chicken with Lime and Herbs

Chicken with Okra and Djon-Djon

Court-Bouillon Creole

Gemma's Pork Ragout

Rice and Beans

Cornmeal with Spinach

White Rice

White Rice

Bulgur Wheat with Red Beans, Peppers and Onions

Shopping List

Roasted Carrots and Parsnip

  • 3 carrots
  • 3 medium parsnips
  • 1 stalk leek
  • 1 cup red sweet peppers
  • 1 medium onion
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon fresh thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon red pepper (crushed) – optional

Rice and Beans

  • 3 cups long-grain rice (yellow rice preferred but not necessary)
  • 1/2 cup red or black kidney beans
  • 1/4 cup of oil
  • 1 teaspoon vinegar
  • 4 cloves of garlic
  • 2 tablespoons chopped parsley
  • 1 medium onion or 3 scallions
  • 3 sprigs of thyme
  • 3 whole cloves
  • 1 whole habanero or scotch bonnet pepper
  • Salt and pepper to taste or a cube of chicken bouillon

Chicken with Peppers and Onions

  • ½ cup sweet red peppers
  • ½ cup onions
  • ½ teaspoon unsalted butter
  • 4 pieces chicken
  • 1 lime/lemon
  • 5 tablespoons veggies hot pepper sauce or Pikliz, vinegar or lemon juice
  • 2 tablespoons chicken bouillon (low sodium)
  • 1 teaspoon dijon mustard
  • ¼ cup olive oil
  • 2 tablespoons tomato paste

Salad Russe or Salade Russe

  • 4 potatoes
  • 1 – 2 carrots
  • 1 large beet
  • 1/2 cup sweet peas
  • ¼ cup onion, minced
  • 1/3 cup green bell pepper, diced
  • 1/3-teaspoon garlic powder
  • 2 – 3 tablespoons mayonnaise
  • Salt and pepper to taste

Chicken with Lime and Herbs

  • 2 – 3lb Whole Chicken (cut into pieces and cleaned or 8 to 10 chicken drumsticks or chicken wings cleaned)
  • 2 tablespoons Olive Oil
  • 2 tablespoons Garlic Powder
  • 4 Limes (juiced)
  • 4 tablespoons Mixed Dried Herbs (oregano, marjoram, parsley, basil, chervil)
  • 1/2 teaspoon Sea Salt
  • 1 Romaine Lettuce (cleaned)
  • 1/2 cup Cherry Tomatoes
  • 1 1/2 cup Mushroom (white or portobello, cleaned and sliced)
  • 1 Scallion (sliced thin)

Cornmeal with Spinach

  • 1 cup cornmeal, fine or medium coarse
  • 2 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 ½ cup spinach, shredded
  • 1 tablespoon bouillon, chicken or vegetable
  • 2 tablespoons green bell pepper diced
  • 1 green onion, chopped fine
  • 1 thyme sprig
  • 1 large shallot, sliced
  • 1/2 cup fresh tomato, seeds removed and diced
  • Salt and black pepper to taste
  • 1 green Scotch bonnet pepper
  • 4 cups water

Quick and Easy Tomato Salad

  • 4 – 6 very ripe heirloom tomatoes
  • 1/4 tsp sugar
  • Salt, to taste
  • 2 greens onion, including green parts, chopped
  • 1 clove garlic
  • 2 tsp finely chopped parsley
  • Balsamic vinegar
  • 2 tbsp Extra Virgin Olive Oil

Chicken with Okra and Djon-Djon 

  • 4 chicken thighs and 4 chicken legs
  • 1 large lime or ¼ cup vinegar to clean chicken
  • 2 Maggi djon-djon cubes, optional (see notes in recipe)
  • 2 garlic cloves, minced
  • 2 scallions, slice thin
  • 2 tablespoons chopped parsley
  • 1 teaspoon Thyme, leaves only
  • 2 whole cloves
  • ½ cup of green bell peppers sliced thin
  • 1 medium onion, sliced
  • 1 ½ teaspoon sea salt or kosher salt
  • 3 tablespoons lime juice or apple cider vinegar
  • 1 pound fresh or frozen okra, tips removed
  • ¼ teaspoon hot pepper, chopped thinly, optional
  • Vegetable oil for frying

White Rice

  • 2 cups rice (preferred brand)
  • 1 tablespoon oil
  • 1 teaspoon chives or 1 scallion
  • 1 – 2 garlic clove chopped
  • 3 – 3 1/2 cups water
  • Salt to taste, optional

Black Beans Soup

  • 1 1/2 cups of dried black beans
  • 2 tbsp olive oil
  • 3 garlic cloves – chopped finely
  • 1 medium white onion – sliced
  • 2 – 3 whole cloves
  • 1 tbsp olive oil
  • 1 large carrots diced or sliced thin
  • 2 – 3 tbsp sweet peppers (red, orange or green) (if using green add less because the flavor is stronger)
  • 2 sprigs of thyme
  • 1 full sprig of parsley
  • 1 tsp of chicken bouillon seasoning
  • 1 tbsp chive – chopped or 1 scallion chopped thinly
  • Dash of red pepper flakes
  • Ground black pepper and salt to taste

Court- Bouillon Creole (Fish in Court-Bouillon)

  • 1 – 1.5 pounds whole fish
  • 1 lemon/lime or vinegar
    For the marinade
  • 1 garlic clove, crushed
  • 2 bay leaves
  • ¼ cup freshly squeezed lemon or lime juice
  • 2 – 3 whole cloves
  • Freshly ground pepper to taste
  • Salt to taste
  • ½ of a whole hot pepper, seeded and membrane removed or 1 teaspoon Pikliz
  • 2-3 tablespoon water
    For the court-bouillon
  • 3 tablespoons oil
  • 1 large onion
  • 2 tomatoes (juicy tomatoes), peeled and slice small
  • 1 bouquet garni (thyme, chives, parsley)
  • 1 cup water
  • 2 garlic cloves, crushed
  • ¼ cup freshly squeezed lemon or lime juice

Fried Plantains

  • 1 green plantain, firm
  • Oil, for frying

Pork Ragout

  • 3.5 pounds pork feet steaks (about 8 pieces – cleaned with vinegar)
  • ½ cup sour orange juice
  • 1/3 cup lemon juice (or lime juice)
  • 2 ½ tablespoons garlic (chopped)
  • 1 ½ tablespoons kosher salt
  • 6 cloves
  • ½ tablespoon black pepper (ground)
  • 2 tablespoons olive oil
  • 2 tablespoons tomato paste
  • 2 ½ cups hot water (more if needed)
  • 1 bouquet garni (thyme and parsley)
  • 1 cup carrots (sliced)
  • ½ cup sweet peppers (or green peppers)
  • 1 cup onions (sliced)
  • salt (to taste)
  • pepper (to taste)

Bulgur Wheat with Red Beans with Peppers and Onions 

  • ½ cup dried red beans (cleaned, washed and soaked overnight)
  • 3 cups water
  • 1 clove garlic
  • 2 pieces salted ham (or Enduie)
  • 2 tablespoons olive oil
  • 2 cloves garlic (minced)
  • 1 tablespoon chicken bouillon
  • 2 cups bulgar wheat (soaked to 15-30 minutes)
  • Salt and Pepper to taste

Planning and Cooking Tips

  • Most meals are usually for 4 – 6 people. Adjust as needed. 
  • To make the roasted carrots and parsnip, you can use either Italian Seasoning, Herbes de Provence, Mrs. Dash original or your own blend of fine herbs
  • Always use a heavy bottom pan to cook rice. Use different types of oil in the rice for flavor. 
  • Soak the beans the night before so they don’t take too long to cook. You can also cook the beans the day before or on the weekend and freeze them. 
  • Marinate your meat/poultry or seafood in advance for flavor enhancement

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