Mountain Chicken Mountain Chicken or frog legs, colloquially referred to as crapaud, pronounced - crappo, is heavily seasoned and stewed,

boiled or fried until golden brown and then served with white rice, rice & peas, or provisions Prepared as a main entree. So tastily done, you won't believe it wasn't chicken.

Welcome to the Nature Island. We are happy to present to you a collection of tasty as well as local delicacies. It is not by accident we have attempted to de-emphasize the role of meats and meat products providing more nutritious alternatives using our local root crops, vegetables and beans. We encourage you to sample and enjoy the range of exotic fruits available on the islandthey are packed with much needed complex carbohydrates, fiber and potassium to control blood pressure. Mangoes, papayas, guavas, avocados, cherries and sweet peppers are exceptionally high in antioxidant vitamin A,E, and C which protect the body from cancers and heart disease. Take a closer look at the soybeanhigh in phyto- chemicals and is important in the prevention of osteoporosis, cancer, heart disease and severe menopause symptoms. Make sure you try the local cocoa as it is good for the heart and blood vessels. Fat has been kept to a minimum in all the recipes, so be adventurous, but watch you waistline, go easy on sugar in those juices and remember, you are in the island of Ma Pampo. She died at 126 years the oldest lady in the world!

For more information on the preparation and availability of local foods and dietary advice. Contact: Mrs. Eleonore Lambert Dietician Biochemistry Department Campus extension: 6249 Cell phone: 614-1871 E-mail: elambert@rossmed.edu.dm

Nutrition Committee
Veronica Evans Sharon Rolle Delia Grell Eleonore Lambert Natalie Andrews Anne Severin Marynise Titre

CALLALOO SOUP
Ingredients:
Dasheen leaves (cleaned washed and chopped) Green papaya (cubed) or leftover chicken (optional) Coconut milk (1 Cup) Tania Green Figs Sweet potatoes, yam or dasheen Celery Parsley Garlic Onion 1 tablespoon oil Salt to taste

Method:
Peel, wash and cut up root crops and put to boil with leftover meat. Saut dasheen leaves and green papaya with seasoning in oil. Add coconut milk and allow to cook. Add vegetables to covered provision and continue to cook on low fire. This soup is very nutritious, high in iron, calcium and vitamin A and should be used once per week. Ideally crabs can be stewed and added to it if available.

N.B.: To prepare dasheen leavesthe outer thin skin of the stalk must be carefully removed while wearing gloves to prevent itchy reaction. Then wash.

CALLALOO DIP
Ingredients:
Dasheen leaves Garlic Parsley Onions Celery Salt

Method:
Peel dasheen leaves and then wash. Put them in a pot of hot water to cook until tender. Remove from pot. Put into blender or swizzle to a smooth paste. Add coconut milk, with all other seasoning to taste. Simmer for ten minutes. This dip has high iron content. It also has an abundance of fiber, vitamin A and Potassium. Use as an accompaniment to dasheeen rolls.

KANKEY (CARIB TERRITORY)

* This is a high calorie dessert
Ingredients:
Cassava enough to give 2 pints when grated 1/ pint water 1 lb Sugar 2 2 teaspoon cinnamon 1 grated nutmeg Grated rind of lime 1 teaspoon vanilla essence 2 tablespoon sugar singed banana leaves

Method:
Squeeze out bitter water from grated cassava. Mix all other ingredients to syrup made with sugar and water. Add to grated cassava. Mix thoroughly; then roll into lengths about 4 inches. Place each roll on a singed banana leaf and fold into a neat parcel. Place parcels in a pot of water that is sufficient to cover all parcels. Allow to simmer for one hour and fifteen minutes.

EAT MORE FISH!!!

It is low in saturated fats and cholesterol, excellent source of protein, iodine, calcium in some species, and essential minerals rich in vitamin A, D and B. Low in calories. High in Omega-3 fatty acids, which protect against Cancer and Heart Disease.

SCALLOPED FISH
* tuna, marlin, maye maye are available at the farmers market on Saturday mornings in Portsmouth. Also listen for the fisherman blowing a conche shell to announce they have fish to sell.

Ingredients:
(450g) cooked fish Cup souffl sauce Pepper and salt to taste 4 tablespoon breadcrumbs 1 tablespoon sunflower margarine

Method:
Grease a pie dish. Sprinkle a layer of the crumbs in the dish. Flake the fish and crumbs with souffl sauce. Arrange fish and crumbs in alternate layers finishing with crumbs on the top. Dot with little knobs of margarine. Bake in a moderately hot oven for 10- 15 minutes until crumbs are brown.

SOUFFLE SAUCE
Ingredients:
2 tablespoon margarine 4 tablespoon flour teaspoon salt 1 cup skimmed milk

Method:
Melt margarine in saucepan over low heat. Using a wooden spoon, blend in flour and salt. Add milk stirring constantly until the mixture thickens. Cook for about two minutes. Variations: Add 1 bundle steamed spinach; 1 lb cooked diced pumpkin to increase vitamin A, C, E, and iron content.

SCALLOPED DOLPHIN
Ingredients:

(maye maye)

1lb cooked fish 2 cups milk 1 tablespoon flour 1 beaten egg cup grated cheese 1-1/2 cups diced cooked potatoes (sweet potatoes would be ideal) 1 tablespoon chopped parsley, celery and chives

Method:
Flake cooked fish (set aside). Mix flour, milk and egg together, and cook in saucepan until thick. Grease a baking pan. Put fish at the bottom of the dish, then half the potatoes and seasonings. Sprinkle cheese on the top. Pout over milk, egg and flour sauce. Bake in a moderate oven for 15 minutes. A High Protein Dish. It makes a good change for the kids. This makes a quick lunch with some grated carrots and some breadfruit chips. A good weaning food with avocado pear.

BREADFRUIT SALAD
Ingredients:
1 breadfruit Left meat or fish 2 hard-boiled eggs grated 2 oz cheese grated 1 oz beans per person Pumpkin or carrots Chopped parsley, celery, onion, oil and vinegar for salad dressing

LOCAL HERBAL REMEDIES

Sea-moss .... Energy and Vigour Mamizu, Tabac Zombie, Japana.... Colds, Cough Vervain ...... Asthma, Hypertension Green Papaya, Noni ..... Fights Cancer, Diabetes, Rheumatism, Hypertension, Allergies, inflammation Bergamot, Basilique, Guava Bush Diarrhea Sour-sop Leaves....... Sedative Mint and Ginger ...... Gas, Indigestion

Method:
Cut breadfruit into quarters, wash and put to boil with skins. Remove from fire; peel and dice cook beans and pumpkin. Make salad dressing with vinegar, oil, garlic and salt. Mix breadfruit with peas and pumpkin and chopped seasoning. Add sauce and mix well then add grated egg and cheese. This recipe can be done with breadfruit using Avocado dressing with stewed beans as a side dish.

BREAD FRUIT AND SWEET CORN IN CHEESE SAUCE

Ingredient:
1 bread fruit 2 tablespoons sunflower margarine Salt 1 onion 3 ozs grated cheese 1 pint milk (skimmed) 2 tablespoon flour pepper to taste seasoning pepper

Zeb Couwess ......... Dieuretic Cleanser Semecotwa.... Worm Medicine Shadonbeni...... Dieuretic for indigestion

Method:
Wash and peel breadfruit. Cut into four quarters and remove heart. Steam breadfruit in a little salt. When cooked, slice thinly. Prepare cheese sauce with margarine, flour, milk, cheese and seasonings. Grease pie dish, and assemble the sliced bread fruit in the dish. Pour sauce over the breadfruit and sprinkle the top with the grated cheese. Bake until golden brown.

STUFFED BREADFRUIT BALLS AVOCADO SAUCE

Ingredients:
1 large rip avocado 1 tsp parsley Salt and pepper to taste 1 clove garlic, finely grated 2 tsp lime/lemon juice * Make dough with breadfruit and stuff with left over meat, fish or beans.

To make dough, use the following ingredient:

1 breadfruit (cooked, peeled, grated or minced) 2 oz margarine teaspoon white pepper 6 oz skimmed milk mixed thick or/ 1 small can evaporated milk

Method:
Mash avocado and mix in garlic and lemon/lime juice. Add salt and pepper to taste. Garnish with parsley. High in Vitamin A and E

Method:
In a large bowl mix together al ingredients until well blended. Knead for 3 minutes until smooth. It is very important to grate or mince breadfruit and mix dough while the breadfruit is still hot to prevent lumps.

Ingredients for stuffing:

SPINACH AU GRATIN
Ingredients:
1/2

Breadcrumbs and oil for frying. Minced smoked herring, mashed fish or meat. To stuff, roll dough into balls the size of a small lime. Make a deep hole in each ball with finger and fill hole with teaspoon filling. Close over and roll again. Roll into crumbs and fry in smoking hot oil. 1 cup cheese sauce 1 table spoon oil

4 cups spinach leaves cup thinly chopped onions

Topping:
1 table spoon grated cheese 1 tablespoon sauce

PUMPKIN ACCRAS
Ingredients:
2 lbs pumpkin Celery, thyme, parsley 1 teaspoon baking powder 1 teaspoon lime juice 1 tablespoon margarine 1 onion 1 cup flour 2 eggs 2 teaspoon salt

Method:
Wash and steam spinach in covered pan for about 10 minutes. (Save stock) saut onions in oil and mix in the spinach. Place in dish. Make cheese sauce using spinach stock. Pour sauce over spinach. Top with grated cheese and breadcrumbs. Serve with fruit juice. Excellent source of protein.

Method:
Wash and peel and cut into slices. Put to boil in salt water. Crush with a fork in a bowl. Mince all seasoning and saut in margarine. Mix together pumpkin, seasoning, flour and baking powder, salt and lime. Beat eggs and fold into the mixture. Then fry. Drain on tissue paper. Ideal supper dish. Filled with vitamin A, D, Calories and Protein. For weaning babies mix cooked pumpkin with milk and margarine.

PLANTAIN AND SWEET POTATO PIE

Ingredients:
10 green large plantains lb onions Salt White pepper 1 tbsp oil 2 large sweet potatoes (cooked) 1 lb tomato 2 cloves garlic 1 tbsp tomato paste

PUMPKIN LOAF
Ingredients:
2 1/4 cups white sugar 1 2/3 cups pumpkin (cooked and crushed) 3 1/2 cups of flour 1/2 teaspoon salt 1/2 teaspoon bicarb of soda 1 cup vegetable oil 1/2 salt 1/2 teaspoon vanilla essence 1/2 grated nutmeg 4 eggs 3 teaspoon baking powder cinnamon powder * if hypertensive, use yeast instead of baking soda

Method:
Boil plantain and set aside. Saut onions. Add pepper and tomato paste to make a sauce. Grease dish. Place plantain slices lengthwise. Alternate with sliced pepper, sweet potato and onion. Top with tomato sauce and grated cheese. Bake for 30to 40 minutes. When baked, decorate with slices of tomatoes, parsley red and green sweet peppers.

PLANTAIN AND CODFISH AU GRATIN

Ingredients:
8half ripe plantain 1 lb codfish 1 onion 2 green onions 2 cloves garlic grated Juice of half a lime 1 tablespoon salts 1 soupspoon chopped parsley 1 cup grated cheese 1 cup breadcrumbs pepper and salt

Method:
Beat eggs until fluffy. Add sugar oil, and cooked pumpkin. Mix well. Sift all dry ingredients and fold into mixture. Stir to mix thoroughly. Add vanilla essence and pour into wee greased and floured loaf pan. Bake in 1 hour at 325 0F. slice and serve warm or cold.

Comment:
Could omit Bicarb to reduce sodium content. Very nutritious snack. Can even be used as a quick lunch with fruit juice. High in Vitamin A

Method:
Soak codfish overnight to decrease salt content. Flake boiled codfish and stew with seasonings and limejuice until smooth and tender (not too dry). Parboil plantain, peel and cut into one inch cylinders. Arrange in baking dish and spoon codfish mixture over plantain. Sprinkle with grated cheese and breadcrumbs and bake in hot oven for 10 to 15 minutes. Serve hot with fresh green salad, fresh bread, and your favorite fruit juice. Use fresh fish and mozzarella cheese to reduce sodium and fat. Serves eight (8) persons. (this recipe is from the Fort Young Hotel)

SPINACH SPREAD
Ingredients:
Onion Spinach ground Salt cream cheese pepper bread mustard pickle/mangoes

PLANTAIN AND PEPPER STEAK PIE

Ingredients:
6-7 ripe plantain 1 lb beefsteak 1 tablespoon margarine 2 tablespoons chopped celery 7 sliced red or green sweet peppers 1 tablespoon flour 1 tablespoon salt 1 pinch clove powder 4 tablespoons chopped onions 2 tablespoons chopped parsley cup tomato sauce

Method:

Wash spinach under cold running water. Steam spinach in very little water. Chop onions and pickles. Add mustard and other seasonings and mix into spinMixture: ach and cream cheese. Blend if blender is available. 1 cup milk teaspoon baking powder Use a spread on bread. A nutritious breakfast containing, calcium, protein and 2 eggs iron. Serve with fresh fruit juice.

1 pinch salt 2 table spoons flour 2 tablespoons honey

Method:

PUMPKIN SOUP
Ingredients:
1 medium pumpkin 1 tsp. salt 1 onion, chives, celery, parsley, seasoning pepper 1 cup coconut milk, water Root crops (tanin, yams, dasheen and green bananas) 1 tbsp. sunflower margarine spread Leftover chicken, ham or bacon

Slice each plantain in 5 long strips. Fry slices until cooked but not brown. Set aside. Saut onions, peppers, parsley, celery and garlic in 1 tablespoon margarine. Add tomato sauce and pepper to taste. Allow to simmer for 5 minutes. Place pre-cooked beefsteak cuts in strips in mixture. Bring to boil for an additional 10 minutes. Mix 2 tablespoon flour in cup water and pour into meat mixture. Cook for 1 minute longer. Remove from heat. Grease a 10 inch square baking glass dish. Line bottom and side of dish with part of fried plantain. Save enough plantain to cover on top of pie. Pour 1/3 of mixture over plantain in bottom of dish. Spread meat mixture over this, keeping plantain up against side of the dish. Cover top with remaining slices of plantain. Pour balance of paste over top and coat with 2 tablespoon honey; helping to work some down evenly down the sides by carefully sliding blade of spatula between plantain and dish and working around sides. Bake in moderate oven at 250 degrees F until plantain is delicately brown. Watch closely and regulate heat if necessary since it tends to brown easily. Garnish with sliced sweet peppers. Excellent for special occasions-Good source of Haem-Iron.

Method:
Wash, peel and cut up root crops and put to boil with leftover meat or ham flavors. Peel all pumpkin and cut up and set aside half of portion. Saut the other half with onions, seasoning peppers and celery with margarine. Cook pumpkin, blend and set aside. Add balance of pumpkin to pot with ground provisions and continue to cook. Add coconut milk. Then add blended portion of pumpkin to soup and allow to simmer. Cooked beans or milk may be added at this point to enhance the nutritional value.

Delicious and Cheap!

PLANTAIN VEGETABLE CASSEROLE

Ingredients:
2 dry coconuts 2 sweet peppers or 4 seasoning peppers 1 packet sliced tofu lb Salad beans (sliced and cooked) 2 large eggplants 1 tablespoon cornstarch 4 firm ripe plantains 4 large carrots 6 bunches spinach 1 tablespoon margarine

TORTILLA A LA ANTUA
Ingredients:
4 eggs 4 garlic cloves 2 medium sweet potato (cooked) 2 bundles spinach

submitted by a Ross student

1 large onion Olive oil 1/ tomato 2

Seasonings:
2 sweet peppers or 4 seasoning peppers 4 sprigs of parsley 2 sprigs chive 2 clove garlic 2 small onions

Method:
Chop onions, tomato and spinach- set aside. Thoroughly slice the potatoes. Beat eggs and set aside. Fry the potatoes in olive oil until soft in consistency. Drain off excess oil on absorbent paper. Using a non-stick frying pan, saut` onions and vegetables in small quantity of olive oil use low flame. Add cooked potatoes. Add a little more oil and add the eggs to the pan. Put a lid on the top of the pan. Turn the omelet back into the frying pan. Cook for 1 or 2 minutes. Slice onto a plate.

Method:
Blend the coconuts and separate the milk, thicken the milk over low heat with cornstarch. Peel and slice the plantains. In Peel and slice the carrots and set aside. Wash the spinach, then steam.. Crush the eggplant into a pulp. Chop and saut together the seasoning in one tablespoon of margarine. Mix together the sauted seasonings, crushed eggplant and coconut milk. In a large greased casserole, put one layer of sliced plantains, one layer of tofu, one layer of cooked vegetables, then cover these with some of mixture of eggplant and coconut milk. Repeat this process ending with a layer of plantain s and cover with a layer of grated cheese. Bake in a moderate oven for approximately twenty minutes until golden brown.

GREEN PAW PAW AND PINEAPPLE SALAD

Ingredients:
1 green paw paw 1 clove garlic 1/4 cup onion rings 1 red sweet pepper 1/4 cup diced pineapple

Method:

* Pearl Pinard *
This is an excellent example of a Nutritious Meal. Weight watchers do not need extra carbohydrate. The kids would love a mixture of boiled dasheen and green or figs or the more energetic ones- breadfruit chips!

Wash the paw paw, cut in half and place in boiling water for 23 minutes. Allow to cool and remove seeds and peel lightly. Cook for 5 minutes or until tender. Cut in slices and place in a bowl. Add ineapple to the paw paw and toss lightly. Peel onion, seed peppers and cut in rings. Arrange paw paw mixture on a platter and garnish with the perppers and onions. High in vitamin C and fiber.

Vinaigrette Ingredients:
1tsp salt 1/4 tsp mustard 1/2 cup vegetable oil 1/4 tsp pepper 1 cup vegetable oil 1 tbsp finely chopped parsley

Combine all ingredients, whisk and serve with salad

KISSING PLANTAIN (SNACK)

Ingredients:
1 firm ripe plantain 1 green plantain Pinch of cinnamon Pinch of salt 3-4 drops of pepper sauce Oil for frying 1 cup bread crumbs 1 cup flour 6 eggs toothpicks

Citrus fruits are protective, health-giving foods because they contain vitamins the body needs to stay healthy. They are good sources of Vitamin C, which keeps the body tissues strong, helps, the body to use iron, and helps chemical reactions in the body. Because of its high Vitamin C content, the juices are good for babies. The stronger flavored citrus juices should have water added to them so that the babies will like the taste. Citrus is also a fair source of Vitamin A which is needed for proper growth, healthy eyes and protection from disease. Examples of local fruits: passion fruit, mango, guava, tangerine, sousop, grapefruits, oranges, limes. Eating locally grown citrus is better than eating expensive imported fruits for two reasons. Locally grown citrus is cheaper and has better food value for the money spent. Many people think that imported fruits are better than local fruits. This is not true. Eat at least four portions of fruit every day. Vegetables are high in vitamins A and E. leafy greens like spinach, callalloo, and dasheen leaves are high in iron and folate. Eat at least five portions of vegetables every day. Examples of local vegetables: pumpkin, eggplant, christophen, string beans, cucumber, tomato, carrots and cabbage.

Method:
Peel and slice green and ripe plantain into thin coins; keep separate. Season both with cinnamon, salt and pepper, mix well. In three separate containers place beaten eggs, flour and breadcrumbs. Take one ripe plantain coin and place on top of green plantain coin, repeat process to obtain four coins, secure with toothpick. Place each kissing plantain first in the flour, then the beaten eggs and finally in the breadcrumbs. Coat well. Heat oil until hot enough for frying and carefully and one kissing plantain at a time. Remove from oil when golden brown and drain on paper towel. When all kissing plantains are cooked, place on appropriate serving try and serve with your favorite cocktail dip.

GRILLED RIPE PLANTAIN (SNACK)

Ingredients:
4-6 ripe plantains oz margarine 2 tablespoon lemon juice

Method:
Turn on grill. Wash, peel and slit plantain in half lengthwise. Arrange on grill rack. Brush with lemon juice, then fat alternately. Grill until golden brown all over. Use at breakfast for a change.

BANANA WINE
Ingredients: These are locally known as ground provisions Dasheen is an excellent source of energy, which the body needs to stay active. It also provides fiber, which is needed to make the intestines and bowels work properly. When eaten regularly, dasheen is also a good source calcium. Calcium helps to make strong bones and teeth. It is also high in potassium. Dasheen leaves contains large amount of vitamin A, which is needed for proper growth, healthy eyes and protection from disease. They are a good source Vitamin C, iron and Vitamin B2 (riboflavin). Vitamin C keeps the body tissues strong, helps the body use iron and helps chemical reactions in the body, and riboflavin is needed for normal growth and healthy tissues and influences important chemical reactions in the body.. Dasheen leaves contain Vitamin B1 (thiamin), which helps the body use energy foods. The leaves also contain useful amounts of calcium. Everyone should eat some green leafy vegetables every day; dasheen leaves are one good choice. Spinach and callaloo are also readily available Sweet potatoes are special. They are high in folate, fiber, potassium, and beta carotene. Yams are a good source of Energy, which the body needs to stay active. Yams also contain modest amounts of Vitamin B1 (thiamin) and Vitamin C. Vitamin B (thiamin) helps the body use energy foods. Yams also provide bulk and some fiber, which are needed to make the intestines or bowels work properly. Because yams do not contain all the nutrients needed for good health, they should be eaten with other foods for a balanced diet. Protein rich foods, such as fish, meat, peanuts and milk, should be given along with yams. That way, the body will have enough of the different foods it needs to stay healthy and be strong. Mashed and added to other foods such as fish, eggs, cheese, and dark green vegetables, yams contribute to the nutritional value of the meal.
Boil 3 pints water and pour over chopped fruit, Cool. Strain off liquid. Repeat with another 3 pints boiling water, cool. Strain liquid and add to first. Discard pulp. Pour liquid into fermented vessel. Crush campdon tablets and dissolve in hot water (2 tablespoons). Add to liquid. Also add enzyme, sugar and nutrient. Add cooled bottled water to make volume. Mix thoroughly and leave overnight. Add the yeast and seal container with fermentation. lock until wine tastes dry and fermentation is completed. Siphon the buckets of glass jar. Store for six months. Rack if necessary. Add one campdon tablet to every 5 liters wine bottle and seal label.

*Check with Division of Agriculture or Botanical Gardens for more details.

LOCAL COCOA-TEA
Method:
Put 1/2 pint water to boil in a saucepan, adding nutmeg and cinnamon. Meanwhile, grate cocoa stick on a plate. Add grated cocoa to boiling spices. Simmer for about 10 minutes. Add evaporated or skimmed milk. Coconut milk can also be added. (Optional)

Rich in flavonoids A great boost to cardiovascular health.

BANANA FRITTERS
Ingredients:
4 ripe bananas 1 egg 1 cup flour I tablespoon sugar

* a snack food

DASHEEN CROCQUETTES
Ingredients:
1 medium dasheen 1 onion 2 sweet/seasoning peppers (chopped) 2 teaspoon finely chopped parsley Salt and pepper to taste 2 cloves garlic crushed 1 cup breadcrumbs cup flour 2 eggs

oil for frying cup milk 1/ teaspoon nutmeg 8

Method:
Peel and mash the bananas. Add sugar, nutmeg and 1 beaten egg. Stir well. Add milk and flour. Drop spoonfuls in hot fat and fry on both sides. Sprinkle with sugar and serve. Good snack for the Toddler!!!

Method:
Boil the dasheen and crush while hot. Add chopped pepper, onion, garlic, salt and black pepper. Mix everything well and shape into a ball. On a floured surface, roll into 12 inch cylinder. Cut into 3 pieces. To make an egg wash, mix the eggs and milk. Beat well and coat pieces first with flour, then wash and finally with breadcrumbs. Fry or bake until golden brown.

Quick and easy to prepare

GREEN BANANA PIE (with tuna, cheese or meat)

Ingredients:
10 green bananas 1 teaspoon salt 1/4 teaspoon pepper 2 tablespoon margarine cup milk 2 tablespoon breadcrumbs 1 teaspoon limejuice 2 tablespoon chopped chives and thyme 2 oz grated cheese or meat (optional)

DASHEEN PUFFS
Ingredients:
2 lbs dasheen tsp salt 2 tbsp butter/margarine and flour cup milk 1 egg, beaten cup mixture or bread crumbs cup oil

Method:
Peel and wash the bananas. Cook in boiling salt water. Add the limejuice to the water. This prevents the bananas form turning dark. When the bananas are tender, remove from heat and mash smoothly. Add the margarine seasonings and milk. Mix well. Place the mixture in a greased baking dish, and sprinkle with breadcrumbs. Bake in a moderate oven for twenty minutes. For Variety, add grated cheese or chopped leftover meat.

Method:
Wash and peel dasheen. Place in pot with water to cover dasheen. Add salt and cook until soft. Drain water and crush dasheen finely. Add butter, milk, and eggs to form soft mixture. Roll with floured hands into balls. Roll balls in mixture of breadcrumbs and flour. Fry in hot oil to golden brown color.

DASHEEN SALAD
Ingredients:
3 lbs cooked dasheen 2 tbs. mayonnaise 3 tbs. vegetable oil 3 tbs. vinegar 10 green/red sweet bell 2 medium onions 1 dash seasoning powder 2 cloves garlic 3 sprigs parsley 6 seasoning peppers, green & red

BANANA CRUNCH
Ingredients:
1 teaspoon brown sugar 2 teaspoon vanilla essence 2 teaspoon brown flour 3 teaspoon cinnamon spice Grated lime skin 6 ripen bananas cup nuts (almond or peanut) 3 ozs melted margarine 3 teaspoons water

peppers
Method:
Dasheen should have been very well cooked, and chilled to make dicing easier. Dice in small cubes. Garlic should be crushed fine and all other seasoning cut very fine. Combine all seasoning in oil and vinegar and spoon into dasheen mixing very well. Add mayonnaise and mix. Spoon into serving platter adding bell peppers as you go along.

Method:
Heat oven 350 0. Grease shallow pan. Slice bananas. Mix cinnamon with teaspoon of sugar. Place banana slices in grease pan. Sprinkle spice and sugar mixture over pan. Then 1 teaspoon sprinkle water. Mix reminder sugar, flour, 2 teaspoon of water, and nuts with melted margarine and spread over banana and cinnamon. Bake until brown. Serve hot or warm.

Excellent snack or dessert

SCALLOP DASHEEN
Ingredients:
2 lbs cooked dasheen lb grated cheese 1 cup milk Salt & pepper to taste 5 slices bacon 1 egg pinch of nutmeg 2 onions, sliced

WINDWARD ISLANDS BANANA BOAT

Ingredients:
4 large or small Windward Island Banana 2 ozs butter 2 ozs Castor sugar

Method:
Put one layer of sliced dasheen in a greased baking pan. Add some chopped bacon, slices of onion, and cheese. Repeat process until there is a final layer of dasheen. Mix egg, pepper, salt and nutmeg. Pour mixture over dasheen. Sprinkle with grated cheese. Bake for 45 minutes until golden brown.

Method:
Make a split in each banana. Cream the butter and sugar together and fill the bananas with the butter cream. Take four separate pieces of foil, lay a banana in the center of each and join the edges on the top. Bake in moderate oven for about 30 minutes. Open the foil and serve in foil boats. Serves four.

If you have the tendency to gain weight leave this recipe alone!!!

BANANA MILK SHAKE

Ingredients:
3 ripe bananas 1 cups milk 1 tablespoon sugar 1 sprinkled grated nutmeg 1 piece lime/orange rind 1 teaspoon lime juice

DASHEEN ROLLS
Ingredients:
2 medium sized dasheen 1 large onion 2 clove garlic Parsley Celery 2 tbs. of margarine bottle of oil 2 tablespoon evaporated milk 2 tablespoon Salt 4 large seasoning peppers 1 parcel young dasheen leaves Breadcrumbs 1 coconut grated 4 carrots

Method:
Peel bananas, slice lengthwise, scoop out center to remove fine seeds, (secret is that must be well ripened) put into a bowl or blender. If it is a bowl, mash well with a fork or rub through a large strainer and add limejuice. Stir in sugar and milk, swizzle/beat, chill, swizzle, beat again and sparkle grated nutmeg on top serving. In the case of a blender, add milk, sugar, limejuice and rind and then blend. Add ice cubes ( if desired) and blend again. Pour into glasses and sprinkle top with grated nutmeg and serve immediately.

Method:
Peel, cook and mash dasheen to a smooth dough. Put into a bowl. Combine onion, 1 clove garlic, 2 tablespoon celery, 2 tablespoon evaporated milk and 1 teaspoon salt. Mix dasheen thoroughly with all ingredients. Prepare breadcrumbs in a flat plate. Roll mixed dasheen dough into small long roll. Roll in breadcrumbs then deep fry till golden brown. Serve with prepared Callaloo dip.

High in Vitamin C and Potassium and Protein

DID YOU KNOW?

DID YOU KNOW? That the local ground provisions like green bananas, yams, sweet potatoes and breadfruit have as much fiber as whole wheat flour and less calories per serving?

That one West Indian Cherry supplies the same amount of vitamin C as 15 apples?

YAM AND CHEESE PIE

Ingredients:
2 lbs yams 2 oz margarine 8 oz cheese 1 tablespoon mustard 1 cup milk egg optional sprinkling of breadcrumbs 2 tbsp toloma instead of flour celery, parsley and onions

BANANA JALOUSIE
Ingredients:
1 small hand of green bananas (approximately 10 fingers) Garlic for taste 2 cups of watercress 2 medium size christophene 2 cups of coconut milk Parsley thyme 2 parcels of spinach salt and black pepper 3 seasoning pepper 2 medium onions 1 egg

Method:
Wash and peel yams. Cut and put to boil. Grate cheese. Make a cheese sauce with butter, toloma, cheese, milk and seasonings. Dice yams into a bowl, pour on cheese sauce, mix with a fork and put in a greased oven proof dish. Sprinkle with breadcrumbs. Garnish by piping all around dish. Bake for about 30 minutes.

Method: Ideal for supper. Use instead of macaroni and cheese. Green bananas can be prepared in like manner.
Cook green bananas (cut in cubes), set aside. Crush and cook codfish and christophenes, with coconut milk, then pour and mix bananas, until mix liquid disappears. Clean spinach and watercress, then boil with onion, garlic, parsley, black pepper, thyme, seasoning peppers, hot peppers (optional), and salt for taste. Mix in watercress. In a 9 flat deep baking pan, place banana mixture in one layer followed by a layer of spinach. Bake at 350 0 for 215 minutes. 1 head chive cp milk 2 tablespoon margarine A well-balanced meal. Serve with fresh salad and fruit juice.

STUFFED YAMS
Ingredients:
1 medium-size ladies yam (3lbs) 1 onion 2 ozs bacon-chopped 2 ozs chicken liver

Method:
Peel yam and cut lengthwise. Boil in salt water until tender. Drain carefully to avoid breaking and let cool. Scoop out yam leaving a shell of 1 inch in depth. Mash scooped yam. Chop bacon, liver and onion. Saut in margarine. Add crushed yam and milk. Mix thoroughly. Fill in cavity of yam. Place under until brown. Serve as main dish. Serves 6.

DID YOU KNOW? That one tablespoon of coconut milk has only 38 calories and 4 grams of fat as compared to milk with one tablespoon of margarine which has 11.5 grams of fat and 111 calories plus transfats!

Boost your Haem Iron Intake

GREEN FIG VINAIGRETTE

Ingredients:
24 green bananas 2 onions 1 red sweet pepper Juice of 2 limes 1/2 cup wine vinegar Salt and freshly ground pepper 8 cloves minced garlic 4 seasoning peppers, seeded, finely chopped 1 green pepper 1/2 tsp. Dijon mustard 1 tbsp. olive oil

CHILILI BIBBI
Ingredients:
1 cup dried corn 4 ozs sugar

Method:
Roast corn and grind. Sift. Add sugar, mixing thoroughly. Put into paper parcels.

Method:
Cook green bananas about 15 minutes until tender. Drain bananas and cool. Cut into thick slices and set aside, cover. In food processor, combine garlic, pepper, vinegar, lime juice, mustard, salt and pepper and puree until smooth. Toss green bananas with vinaigrette. Add onion, toss again. Sprinkle on fresh herbs and serve immediately.

VEGETARIAN BURGER/ SAUSAGES

Ingredients:
A mixture of 2 bundles of green leafy vegetables (sweet potato, callaloo and spinach) 1 cup whole wheat flour 12 ozs coconut milk lb lentils (cooked) 2 cups grated paw and parsley, celery, chives 1 head garlic 2 seasoning peppers (finely chopped) 3 cups cooked green bananas or other root crops

CURRIED GREEN BANANA

Ingredients:
8 green bananas 2 tbsp curry 1 bundle dasheen leaves sweet potato leaves 1 tbsp margarine 1/2 lb codfish Coconut milk (1/2 grated coconut) Pepper sauce, salt, oil, vinegar Celery and tomatoes if available Add 1 tbsp. milk powder per person if the codfish is not sufficient.

Method:
Steam green vegetables for 7 minutes with little water. Add coconut milk and seasoning; mix well. Cook lentils in just enough water and when cooked add seasoning and the balance of coconut milk and seasoning, mix well. Boil provision, mash, and add to lentils. Mix green vegetables into lentils/ provision. Mix and bind with whole wheat flour. Add salt to taste This mixture must firm enough, but not too soft, to flatten into a burger or using a little flour. Roll into a sausage. Grease a baking pan and bake or fry.

Method:
Clean codfish, and soak overnight if possible, then shred it. Cut up green bananas and put to soak in lime juice. Fry onions and seasonings in margarine. Add chopped green leaves. Work in curry and cook. Add coconut milk and codfish. Then add your bananas. Cover and cook until soft. Serve with Tania fish cakes or breadfruit foofoo or just beans. A delicious and balanced meal.

SWEET POTATO DIP

Ingredients:
3 lbs potatoes 2tbsp olive oil 4 stalks chives , finely chopped 1/2 cup chopped sweet pepper 1/4 tsp salt 2 tbsp vinegar 1/3 cup fresh chopped pineapple 2 ripened tomatoes, seeded and finely chopped 1 large clove garlic, minced and mashed to a paste 1/2 tsp freshly ground black pepper, or to taste 1/2 fresh hot pepper, seeded, finely chopped 1/4 to 1/2 cup Water/pineapple juice if necessary

BANANA PORRIDGE
Ingredients:
3 green bananas 1 cup coconut cream (optional) or 1 cup evaporated milk 1 teaspoon grated nutmeg tablespoon flour tablespoon vanilla Sugar for taste 3 cups boiling water Cinnamon

Accompaniment:
Baked plantain chips, toasted cassava bread. Vegetable sticks. Pre-heat oven to 400 degrees.

Method:
Prick potatoes with a fork and place on a baking sheet. Bake in middle of over for 1 1/2 hours, or until very soft. Cool potatoes slightly and scoop flesh into a bowl. In a food processor puree potatoes with remaining ingredients, adding enough water/pineapple juice to reach desired consistency. Serve dip with chips, toasted cassava bread, carrots or celery sticks.

Method:
Grate bananas. Add coconut cream and beat until mixture is free from lumps. Add water, salt, and cinnamon, continue beating. Simmer for twenty minutes. Mix flour with about 2 tablespoon water in a smooth paste, strain. Add mixture, stirring well. Cook for ten more minutes. Add evaporated milk, stirring until properly mixed. Remove form heat when thoroughly hot but not boiling. Add vanilla and nutmeg. Sweeten for taste. Serve garnish with thin slices of ripe bananas if desired. Serve 6

DID YOU KNOW? That one guava has four times more fiber and potassium and nineteen times more vitamin C than one apple?

Nutritious Local Breakfast!!!

SOY SHEPHERDS PIE

Ingredients:
2 handfuls dried soy minced Parsley, onion, celery, seasoning pepper, garlic 3 tbsp low fat evaporated milk 1 tbsp Turmeric 2 tbsp tomato paste 1 tbsp olive oil Little salt and pepper Pumpkin or 4 medium sliced carrots 2 lbs breadfruit or other ground provision

Energy in Two Forms

Bananas contain a lot of Energy, which the body needs for warmth, work, and play. This energy comes from the sugar and starch in the bananas. As the starch in the green bananas is hard to digest, they must be cooked to be used by the body. As bananas ripen, the starch turns to sugar. Ripe bananas have the same energy value as green ones, but it is in sugar. Energy in ripen bananas is easily used by the body without cooking. Ripe bananas are good source of Vitamin C and helps the body use iron. Bananas are an excellent source of minerals that are lost during diarrhea. By eating bananas the lost nutrients are replaced. Green bananas have a low glycemic index and helps control blood sugar levels.

Method:
Prepare ground provision in advance, wash, peel, cook and mash. Add a little low fat evaporated milk, and set aside. Put soy in a bowl. Pour boiling water, enough to cover it. Leave for five minutes and season with turmeric, salt and pepper. Cook soy by sauting onions and seasonings in olive oil, tomato paste and a little water. Cook for five minutes. Add soy and pumpkin. Cook like a stew for about fifteen minutes. Lightly grease a baking pan. Add the soy at the bottom and spread the mashed provision on top. Sprinkle with a little bread crumbs or biscuit crumbs and bake for 1/2 hour until the top is slightly brown *minced meat can be used instead of soy

A Weaning food
Ripe bananas are an excellent food for babies from 4-6 months on. They are very easy to digest and can supply the extra energy and vitamins that babies need. Making baby food at home with locally grown bananas is easy and saves money. To prepare this baby food, peel the banana, remove any strings that may stick to it, and mash it well. Remember that a banana is protected from germs when it is in the skin. Using a clean cup and spoon helps to keep it germ free. Bananas prepared in this way can take the place of expensive cereal foods bought from the store

TANNIA FISH CAKES

Ingredients:
3 small tanias 1 egg 1/2 tsp baking powder seasonings (garlic, onion & parsley) Oil for frying

Method:
Grate taniss raw. Grate or mince seasonings and saut in hot oil. Add seasonings and mashed sardines to tanias. Add egg, a little milk and beat with a fork. Add baking powder and fry in smoking hot oil. Ideal for breakfast. Rich in protein and calcium.

SWEET POTATO PUDDING

Ingredients:
1 small piece of pumpkin (cooked or uncooked) 2 lbs sweet potato grated 1 coconut (grate & add water to extract milk) 1 small tin of evaporated milk 2 oz margarine 1 piece ginger grated 2 cups grated sugar, grated nutmeg, cinnamon, essence 1/4 lb flour 3 cups water

Method:
Mix all ingredients and bake for 45 minutes in oven at low temperature.

COCONUT BREAD
Ingredients:
2 lbs whole wheat flour 2 teaspoon skim milk powder in 2 pints water and essence 2 tablespoons baking powder 2 grated coconuts 1 lb sugar Nutmeg, cinnamon

Method:
Put all dry ingredients in a basin that is: flour, coconut, sugar, baking powder, cinnamon, and nutmeg. Mix milk and add essence. Mix liquid into dry ingredients. Consistency must be a bit soft, not like dough Grease and flour pan. Makes about 15