Caribbean Recipes – Banana Sushi & Healthy Chocolate Dipping Sauce

Always try to use fresh ingredients when you are preparing any meal. Serve up fabulous meals for boat, home, or on the go. Every month ALL AT SEA has healthy, lunch, and dinner recipes, a little hors d’oeuvres fun, and some refreshing drink options.

ORCHID

Prep time: 5 minutes. Serves: 6 – 8
2 cups purple grape juice
2 cups lemonade
2 cups pineapple juice

Combine together, thoroughly, and serve over ice

MEXICAN STYLE BAKED SWEET POTATO

Prep time: 10 minutes. Cooking time: 20 minutes. Serves: 4 – 6
4 medium sized sweet potatoes
1/2 cup fat free Greek yogurt
1 tsp. taco seasoning
1 tsp. extra virgin olive oil
1 red bell pepper, diced
1/2 red onion, diced
1 tsp. chili powder
1/2 tsp. paprika or smoked paprika
1/2 tsp. cumin
¼ tsp. turmeric
Pinch of salt
1 (15 oz. ) can black beans, rinsed and drained
1/2 cup mild or spicy salsa
1/2 cup of shredded extra sharp cheddar or your choice
1/4 cup chopped scallions or cilantro

Poke holes in potatoes with a fork. Cook in a microwave for about 10 minutes on high. Meantime, in a small bowl, combine yogurt and taco seasoning, set aside.

In a medium size pot, heat oil over medium heat. Add peppers, onions, chili powder, paprika, cumin, turmeric, and salt; cook until onions have softened, about 5 minutes. Add black beans, stir to combine and heat through, about another 5 minutes.

Remove potatoes from microwave, let cool slightly then slice, lengthwise down the middle. Fluff the potato with a fork before adding the toping; spoon in 1//3 cup of black Mexican bean mixture, some salsa, sprinkle over some cheese, a dollop of yogurt, and some scallions.

Tip: If you prefer to use the oven, preheat oven to 400ºF. and bake sweet potatoes about 45 minutes

SIMPLY BROCCOLI

Prep time: 10 minutes. Cooking time: 8 minutes Serves:  6
1 large bunch of broccoli or broccolini
¼ cup freshly grated Parmesan
2 large cloves garlic, minced
1 Tbsp. fresh lemon juice
2 Tbsp. virgin olive oil
2 tsp. lemon zest
Salt to taste
Freshly ground black pepper

Cut broccoli into flowerettes. Steam broccoli for about 4 minutes (maybe refrigerated at this point if you would like to prepare later). Just before serving, heat oil and lightly sauté garlic. Add broccoli and heat through. Add lemon zest, lemon juice, cheese, salt, and pepper. Remove from heat, toss to coat and serve immediately

BANANA SUSHI & HEALTHY CHOCOLATE DIPPING SAUCE

Chef: Victoria Allman
Prep time: 10 minutes. Serves: 1 or 2
1 banana, yellow, not overly ripe
2 Tbsp. Nutella, peanut butter, strawberry jam, or almond butter to be super healthy
2 Tbsp. choice of: chopped pistachios, chopped almonds, toasted coconut, chopped dried cranberries, chopped strawberries

Peel the banana. Lay it flat on a cutting board and spread the Nutella over the top. Sprinkle on your choice of topping, pressing them into the Nutella to stick if necessary. Slice the banana evenly into sushi-sized bites. Spread on a plate and serve with a healthy chocolate dipping sauce.

DIPPING SAUCE:
¼ cup liquid coconut oil
½ teaspoon vanilla
1/4 cup cocoa
¼ cup agave

Warm the coconut oil, add in cocoa, vanilla, and agave; whisk until smooth.

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