Caribbean Cooking: Let Food Be Thy Medicine

As Hippocrates says “Let food be thy medicine and medicine be thy food.”

To help increase the body’s immune system, it is important to eat a healthy diet.

Here are few foods that you can easily add into your everyday meals. 

Turmeric – contains curcumin, a strong anti-inflammatory compound; great for arthritis.

Ginger – contains a key pound called gingerol; another anti-inflammatory compound.

Walnuts – are great source of omega-3 fatty acids 

Dark Leafy Greens – like kale, spinach, and collard greens contain loads of anti-inflammatory compounds, including vitamins C and E and more.

Onions, Garlic, Cauliflower, Broccoli, all the beans, Berries, ground flaxseed; to name a few.

 

REFRESHING WATERMELON, CANTALOUPE & KIWI SOUP

Prep time: 5 minutes. Chilling time: 30 minutes or longer
Watermelon
Cantaloupe
Kiwi Fruit
Plain yogurt

Purée watermelon, cantaloupe and kiwi together. Chill for 30 minutes if the fruit is not already chilled. To Serve: swirl in a little plain yogurt and serve. 

Tip: Omit yogurt and add vodka; makes a refreshing drink!

Let food be thy medicine and medicine be thy food Try the Recipe for Vegetarian Curry
Recipe for Vegetarian Curry

VEGETARIAN CURRY

Prep time: 20 minutes. Cooking time: 20 minutes. Makes: 4
3 Tbsp. extra virgin olive oil
1 small yellow onion, peeled and diced
1 small cauliflower, cut in small florets
2 cups broccoli cut in small florets
1 cup of diced carrots
2 tsp. kosher salt, divided
5 garlic cloves, mined
2 tsp. grated ginger
2 cups vegetable broth
1 Tbsp. curry powder
½ tsp. cumin
1 tsp. turmeric
3 Tbsp. chunky peanut butter, or creamy
1 cup frozen peas, thawed
1 (15 oz.) can chickpeas, drained and rinsed
Garnish: Chopped cilantro and Mango Chutney (medium or hot)

Heat large skillet and heat oil to medium high, Add the vegetables to the skillet with ½ tsp. kosher salt and cook for 8 minutes, stirring occasionally, until fork tender and lightly browned. Once tender, add the garlic and ginger; cook for another minute. Stir in curry powder, cumin, turmeric, ½ tsp. kosher salt, peanut butter, peas and chickpeas. Stir in vegetable broth. Simme. r for about 10 minutes until the sauce is thickens slightly. Serve.

Serve with: brown rice, white rice, wild rice, quinoa, naan bread or what bread you like. Or you can also place on a Soft Tortilla Wrap (I used Spinach and Herbs); wrap, eat, and enjoy!

Hint: For me, Mango Chutney is a must!

 

QUINOA, PEAS, FETA, MINT SALAD with LEMON & CHILI

Prep time: 20 minutes. Cooking time: 20 minutes. Makes: 4
1/3 cup quinoa, tri color or color of your choice
1/8 cup shredded mint leaves
Zest of & juice of ½ lemon
½ small red chili, deseeded and finely chopped
1/3 cup thawed frozen peas
1/3 cup crumbled feta cheese

Put the quinoa in a small saucepan with 2/3 cup of cold water. Bring to the boil over high heat, then reduce heat to low. Cover and simmer for 15 minutes or until soft and fluffy; adding a splash of water if the quinoa starts to dry out.

When the quinoa is cooked, drain well and transfer to a bowl. Gently stir in the mint leaves so they soften a little in the heat. Squeeze over the lemon juice and mix in the chili and the peas. Mix in the feta. Sprinkle over the lemon zest, then season with black pepper.

Hint: For extra nutrients and crunch, stir in some toasted and chopped almonds or walnuts.

Tip: This can be made up to 3 days in advance and stored in a sealed container in the fridge.

Capt. Jan Robinson
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email [email protected] Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK