5 days of Caribbean Healthy Dinners

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