The New Tropical Cookbook: Enjoy Tropical Cooking at Home with Easy Caribbean Recipes [2 ed.] 9798633785227

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The New Tropical Cookbook Enjoy Tropical Cooking at Home with Easy Caribbean Recipes

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Table of Contents Jerk Chicken I 9 How to Make Mango Chutney 12 Cabbage Jamaican Style 13 Mango Tilapia from Guyana 14 Beef Patties I 15 Mango Jelly with Saffron 16 Burgers In Jamaica 17 Montego Mango Salsa 18 Caribbean Rice 19 How to Make Sorbet 20 Oxtail 21 Hawaiian Bread 22 A Caribbean Soup of Spinach 23 Creamy Mango Glazed Sea Bass 26 Kingston Curry Chicken 27 Mango Relish 101 28 Jamaican Bread 29 Quesadillas Martinique 30 Jerk Seasoning 31 West Indian Inspired Guacamole 32 Snapper Deep Fried 33

May Pen Ceviche 34 Curry Chicken I 35 How to Make a Mango Pie 36 Maggie’s Favorite Burrito 37 3-Ingredient Mango Juice 40 A Caribbean Soup of Tortilla 41 2-Ingredient Mango Mousse 42 Monica’s Mango Glaze 43 Slow Cooker Caribbean Sandwich 44 Island Gazpacho 45 Chicken and Rice 46 Mango Bars 47 Jamaican Wings 48 Kingston City Frappe 49 Jerk Sauce 50 Jerk Chicken II 51 Caribbean Bruschetta 54 Montego Bay Chicken 55 Chiliad Mango 56 Beef Patties II 57 Sweet Honey Butter 58 How to Make a Mango Cake 59 Dumplings 60

Jamaican Mango Chicken 61 Easier Jamaican Curry Chicken 62 Crop-over Smoothies 63 Jamaican Bread II 64 Mango Lunch Box Salad 68 Caribbean Cranberry Spread 69 Kerala Sweet Smoothies 70 Shrimp Kebabs 71 After-School Smoothie 72 Caribbean Style Fettuccine 73 Spicy Tilapia with Mango Chutney 74 Fruity Rum Cake 75 Coconut Mango Muffins 76 West Indian Egg Noodle Low Mein 77 Fruity Quinoa Salad 78 Jamaican Wings II 79 Tropical Cheesecake 82 Sweet and Spicy Wings 84 Saturday’s Dinner 85 Cod Fritters 86 Breaded Mango Pudding 87 Jamaican Pastries 88 Mango Chutney Bites 89

Maggie's Easy Caribbean Lime Mahi Mahi 90 West Indian Potatoes 91 Saint George Salmon 92 West Indian Hot Habanero Sauce 93 4-Ingredient Cold Mango Soup 96 Tropical Shortbread 97 Bok Choy from Trinidad 98 Trinidad Spicy Mangoes 99 Caribbean Stew 100 Port of Spain Chicken 101 Caribbean Lassi 102 Tropical Coleslaw 103 Spanish Caribbean Beef 104 Jamaican Salad 105 Mango Blender 106 Tropical Lassi 107 Shrimp Salad 110 Peach Nectarine Smoothie 111 Spicy Coconut Chicken Bake 112 Trinidad Chicken and Curry 113 Mango Drink Chinese Style 114 Homemade Fruit Punch 115 Caribbean Rice 116

Siesta Key Honey Smoothie 117 Pina Colada 118 Tropical Mango Pie 119 Fried Conch 120 Saint Martin Mango Cobbler 121 Jamaican Brown Rice 124 Caribbean Fluff 125

Jerk

Chicken I

Prep Time: 10 mins Total Time: 8 hrs 30 mins Servings per Recipe: 4 Calories 834 kcal Carbohydrates 4.8 g Cholesterol 284 mg Fat 57.2 g Protein 71.1 g Sodium 568 mg

Ingredients 1/2 green onion, minced 1/4 C. orange juice 1 tbsp minced fresh ginger root 1 tbsp minced jalapeno peppers 1 tbsp lime juice 1 tbsp soy sauce 1 clove garlic, minced 1 tsp ground allspice

1/4 tsp ground cinnamon 1/2 tsp ground cloves 1 (2 to 3 lb) whole chicken, cut into pieces

Directions 1. For marinade mix the following evenly: cloves, onions, cinnamon, orange juice, allspice, ginger, garlic, pepper, soy sauce, and lemon juice. 2. Cover your chicken with the marinade. Place lid on the container. Put everything in the fridge for 7 to 8 hrs. 3. Get a grill hot. Grill the chicken until fully done, time depends on heat level. 7-8 mins each side. Boil extra marinade for 5 mins and use as a coating or discard. 4. Enjoy. 5. NOTE: Traditional jerk chicken in Jamaica is prepared with an open flame.

Jerk Chicken I

9

HOW TO MAKE

Mango Chutney

Prep Time: 10 mins Total Time: 1 hr 40 mins Servings per Recipe: 24 Calories 46 kcal Fat 0.2 g Carbohydrates 11.6g Protein 0.2 g Cholesterol 0 mg Sodium 13 mg

Ingredients 3 C. distilled white vinegar 6 C. white sugar 6 C. brown sugar 1 tsp ground cinnamon 2 tsp ground ginger 4 tsp ground allspice 1 tsp ground cloves 2 tsp ground nutmeg 5 small red hot chili peppers, seeded and chopped 1 tsp kosher salt

2 large onions, chopped 3 cloves garlic, chopped 1 C. golden raisins 1 C. raisins 1/2 C. fresh ginger root, chopped 16 C. sliced, semi-ripe mangos 1/2 C. sliced almonds

Directions 1. In a large pan, mix together the chili peppers, vinegar, both the sugars, spices and salt and bring to a boil. 2. Cook for about 30 minutes. 3. Stir in the remaining ingredients except the mangoes and almonds and cook for about 30 minutes. 4. Reduce the heat to low and stir in the mangoes and almonds then simmer for about 30 minutes. 5. Transfer the mixture into the sterilized jars, about 1/2-inch below from the top, then seal tightly.

12

How to Make Mango Chutney

Cabbage

Jamaican Style

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 6 Calories 121 kcal Carbohydrates 19.2 g Cholesterol 0 mg Fat 4.8 g Protein 3g Sodium 437 mg

Ingredients 1 head cabbage 2 tbsps olive oil, or as needed 1 small onion, thinly sliced 1/2 chopped green bell pepper 1 green onion, sliced 2 sprigs fresh thyme 1 whole Scotch bonnet chili pepper 1 tsp salt (optional)

1 C. shredded carrots 1/4 C. white vinegar 2 tbsps white sugar

Directions 1. Remove the core of the cabbage, remove outside leaves, and dice the cabbage into pieces. 2. Get a frying pan. Get some olive oil hot. Stir fry green onion, and green peppers for 5 mins. Add salt, bonnet pepper, and thyme into the onions, and keep stirring. 3. Add carrots and cabbage to the pan. Place a lid on the pan. Set heat to low. Cook for 10 mins. 4. Mix in sugar and vinegar. Cover. Let it cook for 3 additional mins. 5. Throw away thyme pieces and bonnet peppers. Let cool. 6. Enjoy.

Cabbage Jamaican Style

13

MANGO

Tilapia from Guyana

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 4 Calories 319 kcal Fat 16 g Carbohydrates 21.2g Protein 25.3 g Cholesterol 41 mg Sodium 562 mg

Ingredients 4 tilapia fillets 2 tbsp olive oil 1 1/2 tbsp grated orange zest 1/4 C. fresh orange juice salt and pepper to taste crushed red pepper flakes to taste Salsa: 1 mango - peeled, seeded and diced 1 small red onion, finely chopped 1 avocado - peeled, pitted and diced 1 lime, zested and juiced

3 roma tomatoes - peeled, seeded and chopped 1 jalapeno pepper, seeded and finely chopped 1 tbsp minced fresh ginger root 1/4 C. chopped fresh cilantro 1 tsp kosher salt

Directions 1. Set your oven to 400 degrees F before doing anything else. 2. In a shallow baking dish mix together the orange zest, oil, orange juice chili flakes, salt and black pepper. 3. Add the tilapia fillets and coat with the mixture generously. 4. Cook everything in the oven for about 10-12 minutes. 5. Meanwhile for salsa in a bowl, mix together all the ingredients. 6. Serve the tilapia fillets with a topping of the mango salsa.

14

Mango Tilapia from Guyana

Beef

Patties I

Prep Time: 25 mins Total Time: 1 hr 5 mins Servings per Recipe: 36 Calories 215 kcal Carbohydrates 15.6 g Cholesterol 33 mg Fat 12.5 g Protein 9.9 g Sodium 667 mg

Ingredients 3 lbs lean ground beef 2 C. seasoned bread crumbs 1 (28 oz.) can tomato sauce 1 bunch (1-inch) pieces green onions 1/4 C. soy sauce 1/4 C. Maggi™ liquid seasoning 1 tbsp salt 1 tbsp pepper

1 tsp vinegar-based hot pepper sauce 2 recipes pie crust pastry 2 eggs 1/4 C. water

Directions 1. Get a big bowl. Combine the following: hot sauce, ground beef, pepper, bread crumbs, salt, tomato sauce, Maggi seasoning, soy sauce, and green onions. 2. Mix evenly with two spoons, or use hands. 3. Heat your oven to 425 degrees. 4. Flatten pie dough to 1/8 an inch, make six circles. Add a tbsp of filling to the middle of each. 5. Fold dough into a semi-circle and press down on the outside edge to seal. 6. Freeze patties for later use or lightly coat them with whisked eggs and put them in the oven for 40 mins. 7. NOTE: If the pie is fresh from the freezer then add 10 more mins in the oven.

Beef Patties I

15

MANGO

Jelly with Saffron

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 24 Calories 73 kcal Fat 0.1 g Carbohydrates 18.9g Protein 0.2 g Cholesterol 0 mg Sodium 1 mg

Ingredients 2 lb. ripe mangoes 1 1/2 C. white sugar 3/4 C. water

3 saffron threads

Directions 1. 2. 3. 4. 5. 6. 7.

Microwave the whole mangoes till soft and keep aside to cool completely. Remove the peel and pit from the mangoes. In a bowl, add the pulp and mash it. In a large pan, mix together the water and sugar on low heat. Bring to a boil, stirring occasionally. Increase the heat to medium-high and boil till the soft threads form. Stir in the mango pulp and saffron threads and boil for about 5 minutes, stirring occasionally. 8. Transfer the jam into sterilized jars and seal according to canning directions.

16

Mango Jelly with Saffron

Burgers

In Jamaica

Prep Time: 2 mins Total Time: 17 mins Servings per Recipe: 6 Calories 531 kcal Carbohydrates 92.6 g Cholesterol 0 mg Fat 9.7 g Protein 17.5 g Sodium 1307 mg

Ingredients 2 tbsps olive oil 2 1/4 C. chopped onion 3 cloves garlic, minced 1 habanero pepper, chopped 1 1/2 tbsps grated fresh ginger root 1 tsp salt 3/4 tsp ground allspice 3/4 tsp ground nutmeg

2 1/4 C. cooked black beans, rinsed and drained 2 1/4 C. cooked long-grain white rice 2 1/2 C. dry bread crumbs 6 hamburger buns, split

Directions 1. Get a frying pan and get 1 tbsp of olive hot. Stir fry garlic and onions for 4 mins. 2. Combine habanero and keep stir frying until everything is soft. Set aside in a bowl. 3. In the same bowl, mix, with your hands: bread crumbs, rice, and beans. Season with: nutmeg, ginger, salt, and allspice. 4. Shape into burgers. 5. Heat oil again in frying pan and fry your burgers for 10 mins. 6. Add buns and enjoy.

Burgers In Jamaica

17

MONTEGO

Mango Salsa

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 8 Calories 21 kcal Fat 0.1 g Cholesterol 5.4g Sodium 0.3 g Carbohydrates 0 mg Protein 1 mg

Ingredients 1 mango - peeled, seeded, and chopped 1/4 C. finely chopped red bell pepper 1 green onion, chopped 2 tbsp chopped cilantro 1 fresh jalapeno chili pepper, finely chopped

2 tbsp lime juice 1 tbsp lemon juice

Directions 1. In a bowl, mix together all the ingredients. 2. Cover and keep aside for about 30 minutes.

18

Montego Mango Salsa

Caribbean Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 2 Calories 398 kcal Carbohydrates 71.6 g Cholesterol 0 mg Fat 10.7 g Protein 6.1 g Sodium 11 mg

Ingredients 1 tbsp vegetable oil 1/2 large onion, sliced 1/2 red apple, cored and sliced 1 pinch curry powder 1 C. water 2/3 C. brown rice

1 tsp dark molasses or treacle 1 small banana, sliced 1 tbsp unsweetened flaked coconut

Directions 1. Get a saucepan. With medium heat, get your oil hot. 2. Stir fry apples and onions until the onions are translucent. Combine your curry and water. 3. Get the water boiling and then mix in rice and molasses. Place a lid on the pan. Set heat to low. Cook for 30 mins. 4. Add banana, and garnish with coconut. 5. Enjoy.

Caribbean Rice

19

HOW TO MAKE

Sorbet

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 12 Calories 94 kcal Fat 0.2 g Cholesterol 24.6g Sodium 0.4 g Carbohydrates 0 mg Protein 2 mg

Ingredients 4 mangos - peeled, seeded, and cubed 1 C. simple syrup 3 tbsp fresh lime juice

Directions 1. 2. 3. 4.

20

In a food processor, add the mango and pulse till pureed. Add the lime juice and simple syrup and pulse till smooth. Transfer into an ice cream maker and process according to manufacturer's directions. Freeze till set completely.

How to Make Sorbet

Oxtail

Prep Time: 30 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 425 kcal Carbohydrates 17.6 g Cholesterol 125 mg Fat 22.4 g Protein 38.8 g Sodium 1089 mg

Ingredients 1 lb beef oxtail, cut into pieces 1 large onion, chopped 1 green onion, thinly sliced 2 cloves garlic, minced 1 tsp minced fresh ginger root 1 scotch bonnet chili pepper, chopped 2 tbsps soy sauce 1 sprig fresh thyme, chopped 1/2 tsp salt

1 tsp black pepper 2 tbsps vegetable oil 1 1/2 C. water 1 C. canned fava beans, drained 1 tsp whole allspice berries 1 tbsp cornstarch 2 tbsps water

Directions 1. Get a bowl. Combine the following: pepper, onion, green onion, salt, garlic, thyme, ginger, chili pepper. 2. Add oxtail to the bowl. Toss to coat. 3. Get a frying pan. Get veggie oil hot. Stir fry oxtails and seasoning for 10 mins. 4. Place oxtail in a pressure cooker with one and a half C. of water. Pressure cook oxtails for 25 mins. 5. Combine allspice berries, and fava beans in your frying pan. Heat until lightly boiling. Mix in 2 tbsps of water and mix cornstarch in. Add oxtails to cornstarch. Keep everything simmering until sauce is thick.

Oxtail

21

HAWAIIAN

Bread

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 16 Calories 245 kcal Fat 11.6 g Carbohydrates 32.9g Protein 3.4 g Cholesterol 58 mg Sodium 312 mg

Ingredients 2 C. all-purpose flour 2 tsp baking soda 2 tsp ground cinnamon 1/2 tsp salt 3 eggs 3/4 C. softened butter 1 1/4 C. white sugar

1 tsp vanilla extract 2 C. chopped mango 1/2 C. shredded coconut 1/4 C. chopped walnuts

Directions 1. Set your oven to 350 degrees F before doing anything else and grease and flour 2 loaf pans. 2. In a bowl, sift together the flour, baking powder, cinnamon and salt. 3. In another bowl, add the eggs, sugar, butter and vanilla and beat well. 4. Fold in the coconut, mango and walnuts. 5. Make a well in the center of the flour mixture. 6. Add the egg mixture into the well of the flour mixture and mix till well combined. 7. Transfer the mixture into the prepared loaf pans and keep aside for about 20 minutes. 8. Cook everything in the oven for about 1 hour.

22

Hawaiian Bread

A Caribbean

Soup of Spinach

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 8 Calories 124 kcal Carbohydrates 16.7 g Cholesterol 0 mg Fat 5.8 g Protein 2.6 g Sodium 667 mg

Ingredients 3 tbsps olive oil 1 onion, chopped 2 stalks celery, chopped 4 cloves garlic, minced 2 tbsps fresh ginger root, minced 1 tbsp sugar 2 tsps sea salt 1/4 tsp ground turmeric 1/4 tsp ground allspice 1/4 tsp ground nutmeg

2 potatoes, peeled and diced 4 C. chopped zucchini 6 C. vegetable stock 1 pinch cayenne pepper 1 C. chopped fresh spinach 1/2 red bell pepper, minced

Directions 1. Get a frying pan. Get your oil hot. Stir fry sugar, onion, ginger, and celery for 5 mins. 2. Combine in salt, nutmeg, allspice, and turmeric, mix evenly. Add zucchini, and potatoes, and veggie stock. 3. Heat everything until boiling. Set heat to low. Let everything lightly boil for 10 mins. Set everything aside. 4. Combine in spinach and cayenne, mix until even. 5. Add bell pepper. 6. Enjoy.

A Caribbean Soup of Spinach

23

CREAMY

Mango Glazed Sea Bass

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 423 kcal Fat 31.1 g Carbohydrates 13.6g Protein 24.2 g Cholesterol 87 mg Sodium 222 mg

Ingredients 1/2 mango - peeled, seeded and diced 1/2 C. heavy cream 1 tsp lemon juice 1/2 C. chopped macadamia nuts 1/4 C. seasoned bread crumbs 1 tsp olive oil 1/2 tsp black pepper

1 pinch red pepper flakes 1 lb. fresh sea bass salt and ground black pepper to taste 2 cloves minced garlic 1 tbsp extra virgin olive oil

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a food processor, add the macadamia nuts, bread crumbs, 1 tsp of the olive oil, black pepper, and red pepper flakes and pulse till smooth. 3. For the mango sauce in a small pan, mix together the mango, cream, and lemon juice and bring to a boil. 4. Reduce heat and simmer till mixture becomes thick. 5. Sprinkle the fish with salt and black pepper. 6. In a large skillet, heat 1 tbsp of the oil and garlic on medium heat and sear the fish fillets from the both sides. 7. Now cook the fish in the oven till done completely. 8. Cover the sea bass with macadamia mixture and cook everything in the oven till the crust becomes brown. 9. Serve with a topping of the mango cream sauce.

26

Creamy Mango Glazed Sea Bass

Kingston

Curry Chicken

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 348 kcal Carbohydrates 13.8 g Cholesterol 103 mg Fat 20.3 g Protein 27.8 g Sodium 1353 mg

Ingredients 1/4 C. curry powder, divided 2 tbsps garlic powder 1 tbsp seasoned salt 1 tbsp onion powder 2 tsps salt 1 sprig fresh thyme, leaves stripped 1 pinch ground allspice, or more to taste salt and ground black pepper to taste 2 1/4 lbs whole chicken, cut into pieces 3 tbsps vegetable oil

3 C. water 1 potato, diced 1/2 C. chopped carrots 2 scallions (green onions), chopped 1 (1 inch) piece fresh ginger root, minced 1 Scotch bonnet chili pepper, chopped, or to taste

Directions 1. Get a bowl and combine the following: pepper, 2 tbsps curry, salt, garlic powder, allspice, seasoned salt, thyme, onion powder. 2. Cover your chicken with the dry seasoning evenly. 3. Get a frying pan. Get 2 tbsps of curry and oil hot. Heat for 2 mins. 4. Mix in in chicken. Set heat to medium and combine carrot, water, potato, chili pepper, ginger, and scallions. 5. Place a lid on pan and let chicken simmer for 40 mins. Temp should be 165 degrees. Set chicken aside. Let the gravy get thicker if you like, by continuing to heat, otherwise serve. 6. Enjoy.

Kingston Curry Chicken

27

MANGO

Relish 101

Prep Time: 15 mins Total Time:30 mins Servings per Recipe: 4 Calories 63 kcal Fat 1.4 g Carbohydrates 13.7g Protein 0.7 g Cholesterol 0 mg Sodium 149 mg

Ingredients 1 mango - peeled, seeded and diced 1 tsp extra virgin olive oil 1/2 red bell pepper, chopped 2 green onion, thinly sliced 1 tbsp chopped cilantro 1 lime, juiced 1/4 tsp salt

1 pinch cracked black pepper 1 tsp honey

Directions 1. In a bowl, mix together all the ingredients. 2. Serve immediately or this relish can be served chilled.

28

Mango Relish 101

Jamaican Bread

Prep Time: 25 mins Total Time: 2 hrs 30 mins Servings per Recipe: 20 Calories 245 kcal Carbohydrates 46.9 g Cholesterol 22 mg Fat 5.4 g Protein 3.2 g Sodium 147 mg

Ingredients 3 1/4 C. all-purpose flour 4 tsps baking powder 2 tsps ground cinnamon 1 tsp ground nutmeg 1/2 tsp ground allspice 1 pinch salt 1 egg 1 C. milk 1/3 C. beer 1 3/4 C. brown sugar

1/2 C. melted butter 1 tsp browning sauce 1 tsp vanilla extract 1 tsp lime juice 1 C. raisins Icing: 1/2 C. brown sugar 1/2 C. water

Directions 1. Get your oven hot to 325 degrees. Get two bread loaf baking dishes coat them with nonstick spray or oil. Get a bowl. 2. Whisk the following: salt, flour, allspice, baking powder, nutmeg, and cinnamon. 3. Get another bowl. Whisk eggs, beer, one and 3/4 C. brown sugar, and milk evenly. To the wet mixture add butter, lime juice, browning sauce, and vanilla extract. 4. Combine some raisins and then combine both bowls. Evenly mix until completely smooth. 5. Fill baking pans with mixture, bake for 1 hour. 6. Before everything is done. Get a saucepan to make the glaze. Add 1/2 C. brown sugar, and water. Simmer / boil until it becomes a glaze, about 5 mins. 7. Let it cool for 4 mins then when everything is finished baking coat with glaze.

Jamaican Bread

29

QUESADILLAS

Martinique

Prep Time: 10 mins Total Time: 30 mins Servings per Recipe: 6 Calories 503 kcal Fat 24.2 g Carbohydrates 49.2g Protein 23.2 g Cholesterol 39 mg Sodium 1421 mg

Ingredients 1 (15 oz.) can black beans, drained 1 tbsp vegetable oil 1/2 onion, chopped 1 red bell pepper, chopped 1 tsp chili powder 1 pinch cayenne pepper 1 pinch dried oregano 1 pinch dried basil 1 mango - peeled, seeded and diced 1 (6 oz.) package seasoned chickenstyle vegetarian strips

6 (10 inch) flour tortillas 1 (8 oz.) package shredded Cheddar cheese 1 C. arugula leaves 1 (4 oz.) jar jalapeno pepper rings 1 (8 oz.) jar salsa

Directions 1. 2. 3. 4. 5. 6. 7. 8.

30

In a pan, add the beans on medium heat and cook for about 5 minutes. With a potato masher, mash them partially. Reduce the heat to very low to keep warm till serving. In a large skillet, heat the oil on medium heat and sauté the onion and bell pepper, herbs, cayenne pepper and chili powder till vegetables become tender. Stir in the vegetarian strips and mango and cook for about 2 minutes. Meanwhile heat another skillet on medium heat and cook the tortillas, one at a time and cook for about 2 minutes per side. Arrange the tortillas onto smooth surface and top with the beans, followed by the mango mixture, Cheddar cheese, arugula, and jalapenos. Fold tortillas over the filling and serve with a topping of the salsa.

Quesadillas Martinique

Jerk

Seasoning

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 26 Calories 10 kcal Carbohydrates 2.4 g Cholesterol 0 mg Fat 0.1 g Protein 0.3 g Sodium 1074 mg

Ingredients 1 1/2 C. allspice 8 C. salt 5 1/2 C. garlic powder 4 C. white sugar 1 C. chipotle chili powder 1/2 C. ground cloves

2 C. dried thyme leaves 2 C. ground black pepper 4 C. cayenne pepper 1 C. ground cinnamon

Directions 1. 2. 3. 4. 5.

Get a bowl. Combine all the spices very evenly. Use something airtight for continually storage and freshness. For every serving of meat. Use one and a half tsps of this mix for seasoning. It will take about an hour of marinating time for best tastes. NOTE: This is very important for other recipes which call for jerk seasoning. Please use this one.

Jerk Seasoning

31

WEST INDIAN

Inspired Guacamole

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 198 kcal Fat 14.9 g Cholesterol 19g Sodium 2.5 g Carbohydrates 0 mg Protein 49 mg

Ingredients 2 tbsp minced white onion 2 limes, juiced 2 serrano chili peppers 2 limes, juiced sea salt to taste 4 ripe avocados, peeled and pitted 1/4 C. chopped fresh cilantro

1 large mango - peeled, seeded, and chopped

Directions 1. In a bowl, mix together the juice of the 2 limes and onion and keep aside for about 1 hour. 2. Strain well and squeezes to remove the extra juice, then keep aside. 3. In a food processor, add the juice of the 2 limes, Serrano Chili and salt and pulse till chopped finely. 4. Add the avocado and pulse till smooth. 5. Transfer the mixture into a serving bowl. 6. Add the onion, mango and cilantro and stir to combine. 7. Serve immediately.

32

West Indian Inspired Guacamole

Snapper

Deep Fried

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 1 Calories 770 kcal Carbohydrates 4.9 g Cholesterol 125 mg Fat 50.9 g Protein 70.3 g Sodium 1036 mg

Ingredients 1 (1 1/2 lb) whole red snapper, cleaned and scaled salt and pepper, according to preference 1 quart vegetable oil 1 tsp vegetable oil 1/2 white onion, sliced 1/8 tsp minced garlic 1/2 large carrot, peeled and cut into thin strips 1 sprig fresh thyme, leaves stripped

1 allspice berry, cracked 1/4 habanero pepper, seeded and minced 1/4 C. white vinegar 1 tbsp water 3/4 tsp salt 1 pinch brown sugar

Directions 1. 2. 3. 4. 5. 6.

Take your fish and make three long length-wise cuts. Coat with pepper and salt. Get a frying pan. Get 1 qt. of oil hot and ready for frying. Once oil is hot, fry fish for 5 mins per side. Set aside on paper towel after fried fully. Get another frying pan and get 1 tsp of oil hot. Stir fry in the 2nd pan: carrots, onion, and garlic for 3 mins. For 5 mins stir fry the following with onions: sugar, allspice, salt, habaneros, water, and vinegar. 7. Use contents of 2nd pan as a coating for your fish. 8. Enjoy.

Snapper Deep Fried

33

MAY PEN

Ceviche

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 6 Calories 80 kcal Fat 0.4 g Cholesterol 20.1g Sodium 1.4 g Carbohydrates 0 mg Protein 7 mg

Ingredients 3 mangos - peeled, seeded, and diced 1 yellow onion, diced 1 green bell pepper, diced 1 red bell pepper, diced 3 jalapeno peppers, minced

1/2 bunch fresh cilantro, minced 2 limes, juiced (with pulp)

Directions 1. In a bowl, mix together all the ingredients. 2. Refrigerate, covered for about 1 hour.

34

May Pen Ceviche

Curry

Chicken I

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 210 kcal Carbohydrates 6.2 g Cholesterol 30 mg Fat 15.4 g Protein 12.5 g Sodium 322 mg

Ingredients 1/4 C. vegetable oil 1 onion, chopped 1 tomato, chopped 1 garlic clove, chopped 2 tbsps Jamaican-style curry powder 2 slices habanero pepper (optional) 1/4 tsp ground thyme

2 skinless, boneless chicken breast halves, cut into 1 1/2-inch pieces 1 C. water 1/2 tsp salt, or to taste

Directions 1. Get a frying pan. Get veggie oil hot. 2. Stir fry habaneros, onion, thyme, tomato, curry powder, and garlic for 7 mins. Add chicken and fry for 5 mins. 3. Add water to the onions and chicken, and set heat to low. Place a lid on pan. Let everything lightly boil for 30 mins. 4. Enjoy.

Curry Chicken I

35

HOW TO MAKE

a Mango Pie

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 549 kcal Fat 22.6 g Carbohydrates 86.6g Protein 4.7 g Cholesterol 15 mg Sodium 371 mg

Ingredients 8 extra green mangoes, peeled, seeded, and sliced 1 tbsp lime juice 1 C. white sugar 1/3 C. all-purpose flour 1/4 tsp salt 1/2 tsp ground nutmeg

1 (15 oz.) package prepared double pie crust 1/4 C. butter

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. In a bowl, add the mangoes and lime juice and toss to coat well. In another bowl, mix together the flour, sugar, nutmeg and salt. In the bottom of the pie shell, place the sugar mixture and the sliced mangoes in several layers. 5. Place the butter on the top in the shape of the dots and top with the other half of the pie crust. 6. With a fork, prick the top and cook everything in the oven for about 1 hour.

36

How to Make a Mango Pie

Maggie’s

Favorite Burrito (Jerk Tofu)

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 386 kcal Carbohydrates 58.4 g Cholesterol 13 mg Fat 11 g Protein 17 g Sodium 1243 mg

Ingredients 3/4 C. jerk marinade 5 tbsps lime juice 2 cloves garlic, diced 1 pinch ground black pepper, or to taste 2 C. pressed tofu, diced Nonstick spray 2 C. diced jicama 1 C. diced pineapple 2 C. cooked rice

1 (15 oz.) can black beans, drained 8 flour tortillas 1/2 C. shredded Monterey Jack cheese 1/2 C. salsa 1/2 C. sour cream

Directions 1. Get a bowl. Mix the following: garlic, half C. marinade, black pepper, one 1/4 C. lime juice. Put everything in a Ziploc bag with tofu. Put in the fridge for 30 mins. 2. Remove marinade. Get a frying pan, coat with nonstick spray. Stir -fry tofu with medium heat for 4 mins. Set aside in a bowl. 3. Stir fry 1/4 C. marinade, jicama, 1 tbsp lime juice, and pineapple for 2.5 mins. Add tofu fry for another 2.5 mins. 4. Each tortilla should have 1/3 C. of tofu, and some rice and beans. Roll to form a burrito. 5. Garnish with sour cream and salsa. 6. Enjoy.

Maggie’s Favorite Burrito

37

3-INGREDIENT

Mango Juice

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 226 kcal Fat 0.9 g Cholesterol 61.3g Sodium 1.9 g Carbohydrates 0 mg Protein 7 mg

Ingredients 2 medium mangos, peeled and sliced 2 peeled limes 2 apples, cored and quartered

Directions 1. In a juicer, add all the ingredients and process according to manufacturer's directions. 2. Serve over the ice cubes.

40

3-Ingredient Mango Juice

A Caribbean

Soup of Tortilla

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 196 kcal Carbohydrates 10.6 g Cholesterol 35 mg Fat 11.3 g Protein 14.6 g Sodium 540 mg

Ingredients 3 skinless, boneless chicken breast halves 8 C. water 8 tsps chicken bouillon granules 1 C. chopped carrot 1/4 tsp ground allspice 1/2 tsp chopped fresh thyme 1/8 tsp ground cinnamon 1 tbsp chopped fresh ginger 1 tbsp minced garlic

1 C. chopped tomato 1 C. coconut milk 1 tsp hot pepper sauce 1 C. shredded mozzarella cheese 2 C. crispy tortilla strips 2 limes, cut into wedges

Directions 1. Grill chicken breast for 8 mins on each side on a grill or grilling plate. Dice into cubes. 2. Get a big pot. Add water, chicken, carrots, and bouillon. Add the following spices: garlic, allspice, ginger, cinnamon, and thyme. Get it boiling then lower heat to medium. Let everything lightly boil for 10 min. 3. Combine coconut milk, tomato, and pepper sauce. Let cook for 2 more mins. 4. Divide soup into bowls. Garnish with mozzarella and julienned tortilla, and some lime pieces.

A Caribbean Soup of Tortilla

41

2-INGREDIENT

Mango Mousse

Prep Time: 15 mins Total Time: 3 hrs 15 mins Servings per Recipe: 4 Calories 232 kcal Fat 22.1 g Cholesterol 8.7g Sodium 1.4 g Carbohydrates 82 mg Protein 23 mg

Ingredients 1 C. heavy whipping cream 1 C. mango, pureed

Directions 1. 2. 3. 4.

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In a glass bowl, add the cream and beat till stiff peaks form. The whipped cream will form sharp peaks by lifting the beater straight up. Fold in the mango puree and transfer into serving glasses. Refrigerate to chill for about 3 hours.

2-Ingredient Mango Mousse

Monica’s

Prep Time: 10 mins

Mango Glaze

Total Time: 25 mins Servings per Recipe: 4 Calories 120 kcal Fat 3.2 g Carbohydrates 24.6g Protein 0.7 g Cholesterol 8 mg Sodium 24 mg

Ingredients 3 C. mangos, peeled, seeded and chopped 1 tbsp butter 1 tbsp brown sugar 1 tsp lemon juice

1 tsp orange juice 3 tbsp water

Directions 1. In a pan, add all the ingredients on medium heat and cook stirring till the mixture becomes thick. 2. Remove everything from the heat and serve.

Monica’s Mango Glaze

43

SLOW COOKER

Caribbean Sandwich

Prep Time: 35 mins Total Time: 6 hrs 35 mins Servings per Recipe: 6 Calories 524 kcal Carbohydrates 42.8 g Cholesterol 133 mg Fat 16.5 g Protein 49.4 g Sodium 808 mg

Ingredients Pulled Turkey: 1/2 C. chopped celery 1/3 C. chopped green onion 1 (2 lb) skinless, boneless turkey breast, cut into 8 oz. chunks 1/2 C. juice from canned pineapple 1/4 C. sweet chile sauce 3 tbsps distilled white vinegar 2 tbsps water 1 tbsp beef bouillon granules 2 tsps garlic powder

6 canned pineapple rings Coleslaw Topping: 1/4 C. mayonnaise 1 tbsp lemon juice 2 tbsps chopped fresh parsley 1/2 C. chopped onion 2 C. chopped cabbage 1 C. shredded Cheddar cheese salt and black pepper to taste 6 Kaiser rolls, split

Directions 1. Put onions and celery in your slow cooker. Then layer turkey on top. 2. Then season with the following: beef bouillon, pineapple juice, garlic powder, vinegar, sweet chili sauce, and water. 3. Garnish turkey with pineapple rings (the topmost layer). 4. Turn on slow cooker to lowest setting for 7 hours. 5. Get a bowl combine the following: onion, mayo, parsley, and lemon juice. Mix evenly. 6. Add cheddar, cabbage, salt and pepper. Put into the fridge for 5 hours or while slow cooker is going. 7. After 7 hours, break apart the turkey with a utensil. 8. Put turkey on a roll with coleslaw too. 9. Enjoy.

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Slow Cooker Caribbean Sandwich

Island

Gazpacho

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 147 kcal Fat 5g Cholesterol 26.2g Sodium 1.6 g Carbohydrates 0 mg Protein 5 mg

Ingredients 2 C. 1/4-inch-diced fresh mangoes 2 C. orange juice 2 tbsp extra-virgin olive oil 1 seedless cucumber, cut into 1/4-inch dice 1 small red bell pepper, seeded and cut into 1/4-inch dice 1 small onion, cut into 1/4-inch dice 2 medium garlic cloves, minced

1 small jalapeno pepper, seeded and minced 3 tbsp fresh lime juice 2 tbsp chopped fresh parsley Salt and freshly ground black pepper

Directions 1. In a blender, add the mangoes, oil and orange juice and pulse till pureed. 2. Transfer the mango puree in a bowl with the remaining all ingredients and mix well. 3. Refrigerate till serving.

Island Gazpacho

45

CHICKEN

and Rice

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 3 Calories 916 kcal Carbohydrates 42.9 g Cholesterol 113 mg Fat 61.9 g Protein 34.8 g Sodium 1322 mg

Ingredients 1/2 C. uncooked long-grain white rice 1 C. water 3 tbsps vegetable oil 1/4 C. butter 3 skinless, boneless chicken breast halves 3 fluid oz. dark rum 1 (6 oz.) can broiled-in-butter-style sliced mushrooms

2 1/2 tbsps chicken bouillon granules 2 tsps garlic powder 2 tsps ground black pepper 1 (14 oz.) can coconut milk 1 small banana, sliced

Directions 1. Get a saucepan. Bring water and rice to boil. Set heat to low. Let everything cook for 24 mins. 2. Get a frying pan. Heat oil and butter. Stir fry chicken for 7 mins on each side. 3. Cover chicken with rum. Get a match and set the rum on fire (be careful please). Let the flames burn out. 4. Combine in the following: coconut milk, mushrooms, pepper, garlic powder, and bouillon. Set heat to low. Cook for 11 mins. 5. Enjoy chicken and mushrooms with some rice.

46

Chicken and Rice

Mango Bars

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 12 Calories 277 kcal Fat 12.1 g Carbohydrates 40.2g Protein 3.6 g Cholesterol 51 mg Sodium 141 mg

Ingredients 3/4 C. chopped dried mango 1 C. all-purpose flour 1/4 C. confectioners' sugar 1/2 C. butter 1 C. packed brown sugar 1/3 C. all-purpose flour 2 eggs, beaten 1/2 C. chopped mixed nuts 1/2 tsp baking powder

1/4 tsp lemon extract 1/4 tsp salt confectioners' sugar for dusting

Directions 1. Set your oven to 350 degrees F before doing anything else and line a 9x9-inch baking pan with wax paper. In a medium pan, add the mango and enough water to cover on low heat and cook for about 15 minutes. Remove everything from the heat and drain, then keep aside. In a large bowl, mix together 1 C. of the flour and 1/4 C. of the confectioners' sugar. 2. With a pastry cutter, cut the butter and mix till a coarse crumbs form. Place the mixture into the prepared baking pan to make a crust. Cook everything in the oven for about 10 minutes. 3. In a bowl, add the mango, eggs, mixed nuts, brown sugar, 1/3 C. of the flour, baking powder, lemon extract and salt and mix till well combined. Transfer the mixture over the prepared crust evenly. 4. Cover, and cook everything in the oven for about 20 minutes. 5. Remove everything from the oven and keep aside to cool slightly. 6. Serve with a dusting of the confectioners' sugar.

Mango Bars

47

JAMAICAN

Wings

Prep Time: 25 mins Total Time: 10 hrs 25 mins Servings per Recipe: 8 Calories 230 kcal Carbohydrates 4.4 g Cholesterol 48 mg Fat 16.4 g Protein 16 g Sodium 647 mg

Ingredients 3 tbsps Jamaican jerk seasoning blend 3 tbsps vegetable oil 3 cloves garlic, diced 1 (1 inch) piece peeled fresh ginger, diced

1 bunch green onions, chopped 12 slices pickled jalapeno peppers 4 lbs chicken wings

Directions 1. Get your blender and mix the following until smooth and even: jalapeno pieces, jerk seasoning, onions, oil, ginger, and garlic. 2. Coat wings with this sauce. Cover the container of wings and sauce. Put everything in the fridge throughout the night. 3. Bake wings in 300 degree preheated oven for 2 hrs. 4. Enjoy.

48

Jamaican Wings

Kingston City

Prep Time: 5 mins

Frappe

Total Time: 10 mins Servings per Recipe: 3 Calories 78 kcal Fat 0.3 g Carbohydrates 19.9g Protein 0.9 g Cholesterol 0 mg Sodium 6 mg

Ingredients 1 mango - peeled, seeded, and cut into chunks 3/4 C. orange juice 1/4 C. lime juice

2 ice cubes 1 1/4 C. club soda

Directions 1. In a blender, add the mango and pulse till a smooth puree forms. 2. Add both the juices and pulse till smooth. 3. Add the club soda and ice cubes and pulse till the ice cubes are crushed.

Kingston City Frappe

49

JERK

Sauce

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 354 kcal Carbohydrates 29.2 g Cholesterol 0 mg Fat 27.7 g Protein 2.6 g Sodium 553 mg

Ingredients 1 bunch green onions, chopped 1/2 C. peanut oil 1/2 C. vinegar 3 tbsps ground allspice 3 habanero peppers 1 (1 inch) piece fresh ginger, peeled 5 cloves garlic, peeled 2 limes, juiced 1/4 C. dark brown sugar

2 tbsps chopped fresh thyme 2 tbsps soy sauce 2 tbsps ketchup 1 tbsp whole black peppercorns 1 tbsp ground cinnamon

Directions 1. Very simple to make this version of jerk sauce. Get your blender and blend all the ingredients together until very smooth. Store in air tight containers preferably, but, jars will do as well. 2. NOTE: Make sure to keep this refrigerated.

50

Jerk Sauce

Jerk

Chicken II

Prep Time: 20 mins Total Time: 3 hrs 20 mins Servings per Recipe: 6 Calories 221 kcal Carbohydrates 13.3 g Cholesterol 68 mg Fat 6.4 g Protein 28.8 g Sodium 474 mg

Ingredients 6 skinless, boneless chicken breast halves - cut into chunks 4 limes, juiced 1 C. water 2 tsps ground allspice 1/2 tsp ground nutmeg 1 tsp salt 1 tsp brown sugar 2 tsps dried thyme

1 tsp ground ginger 1 1/2 tsps ground black pepper 2 tbsps vegetable oil 2 onions, chopped 1 1/2 C. chopped green onions 6 cloves garlic, chopped 2 habanero peppers, chopped

Directions 1. Get a bowl. Put in water and lime juice. Put in your chicken. Make sure it is covered. Set to the side. 2. Get a blender. Blend the following until smooth: black pepper, allspice, veggie oil, thyme, nutmeg, ginger, brown sugar, and salt. 3. Continue blending after adding onions, habaneros, green onions, and garlic. Get everything smooth. 4. Mix blender contents with your chicken. Leave a bit for basting. Cover the chicken with lid and put in the fridge for 3 hours. 5. Get a grill, coated with oil, hot. 6. Grill your chicken until fully cooked making sure to cover with additional marinade that was placed to the side. (The marinade that soaked the chicken should be discarded.) 7. Move and flip chicken often during grilling time. Enjoy.

Jerk Chicken II

51

CARIBBEAN

Bruschetta

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 6 Calories 315 kcal Fat 6.8 g Carbohydrates 48.7g Protein 15.3 g Cholesterol 21 mg Sodium 724 mg

Ingredients 1 (1 lb.) loaf French bread, cut into 1/2 inch pieces 1 mango - peeled, seeded and diced

1 tbsp fresh basil, minced 1 C. grated Romano cheese

Directions 1. Set your oven to the broiler. 2. In a large baking sheet, place the French bread slices in a single layer and cook under the broiler for about 1-2 minutes per side. 3. Remove everything from the oven. 4. Ina bowl, mix together the basil and mango and spread the mixture over each bread slice. 5. Top with the Romano cheese and cook under the broiler for about 2-3 minutes. 6. Serve hot.

54

Caribbean Bruschetta

Montego Bay Chicken

Prep Time: 30 mins Total Time: 1 d 1 hr Servings per Recipe: 6 Calories 279 kcal Carbohydrates 17 g Cholesterol 67 mg Fat 12 g Protein 25.3 g Sodium 309 mg

Ingredients 1 large red onion 3 cloves garlic 1 habanero pepper, seeded 1 tbsp fresh ginger root 1/4 C. olive oil 1/4 C. brown sugar 3 tbsps red wine vinegar 3 tbsps orange juice concentrate, thawed 1 tsp soy sauce

2 tsps ground cinnamon 1/2 tsp ground nutmeg 1/4 tsp ground cloves 1/2 C. chopped cilantro 1/2 tsp salt and pepper to taste 6 skinless, boneless chicken breast halves

Directions 1. Get your food processor. Pulse until the following until minced: ginger, onion, habaneros, and garlic. 2. Combine the following in the process: pepper, olive oil, salt, brown sugar, cilantro, vinegar, cloves, concentrated orange juice, nutmeg, cinnamon and soy sauce. Pulse some more. This is your marinade. 3. Cover chicken with marinade, place a lid on the container. Put everything in the fridge throughout the night. 4. Heat oil grill. 5. Chicken should grilled for 10 mins on each side. 6. Enjoy. 7. NOTE: Discard remaining marinade.

Montego Bay Chicken

55

CHILIAD

Mango

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 85 kcal Fat 0.9 g Carbohydrates 21.7g Protein 1.1 g Cholesterol 0 mg Sodium 237 mg

Ingredients 1/4 C. water 1 tbsp chili powder 1 pinch salt

3 tbsp lemon juice 1 mango - peeled, seeded, and sliced

Directions 1. 2. 3. 4.

56

In a small pan, add the water and bring to a boil. Add the lemon juice, chili powder and salt and cook, stirring till heated through. Stir in the mango and toss to coat well. Remove everything from the heat and keep aside for a few minutes before serving.

Chiliad Mango

Beef

Patties II

Prep Time: 50 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 371 kcal Carbohydrates 24.3 g Cholesterol 57 mg Fat 24.9 g Protein 11.9 g Sodium 467 mg

Ingredients 2 C. all-purpose flour 1 1/2 tsps curry powder 1 dash salt 1/4 C. margarine 1/4 C. shortening 1/3 C. water 2 tbsps margarine 1 lb ground beef 1 small onion, finely diced

1 tsp curry powder 1 tsp dried thyme 1 tsp salt 1 tsp pepper 1/2 C. beef broth 1/2 C. dry bread crumbs 1 egg, beaten

Directions 1. 2. 3. 4. 5. 6. 7.

Get your oven hot to 400 degrees. Get a bowl and mix the following: salt, 1.5 tsps curry powder, and flour. Combine also to form crumbs: 1/4 C. shortening and margarine. Form a ball-like shape by adding water. Flatten the ball into a cylinder. Slice the cylinder into 10 parts. Flatten each part into a circle. Set everything to the side. Get a frying pan hot with more margarine. Stir fry onions until see-through and stir-fry your beef. 8. Season beef with the following: pepper, 1 tsp curry, thyme, and 1 tsp salt. 9. Stir fry everything until beef is cooked. Then add bread crumps and broth. Lower heat and let contents simmer until no liquid is left. 10. Fill each dough circle with beef and fold into a semi-circle. Flatten the edge with a utensil. Coat the top of each patty with some whisked egg. 11. Bake in oven for 30 mins. Beef Patties II

57

SWEET

Honey Butter

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 119 kcal Fat 5.8 g Cholesterol 18.3g Sodium 0.2 g Carbohydrates 15 mg Protein 42 mg

Ingredients 1/2 C. honey 1/4 C. softened butter 1/4 C. finely chopped mango

Directions 1. In a bowl, add all the ingredients and bet till well combined.

58

Sweet Honey Butter

How to Make

a Mango Cake

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 12 Calories 274 kcal Fat 14.6 g Cholesterol 32.7g Sodium 4.3 g Carbohydrates 59 mg Protein 211 mg

Ingredients 1 1/2 C. all-purpose flour 1 tsp baking soda 2/3 C. butter 1 C. white sugar 2 eggs 1 C. buttermilk

1 tsp vanilla extract 1 C. mango puree 1/2 C. chopped walnuts

Directions 1. Set your oven to 375 degrees F before doing anything else and grease a 9x5-inch loaf pan. 2. In a bowl, add the sugar and butter and beat till fluffy. 3. Add the eggs and beat well. 4. In another bowl, mix together the flour and baking soda. 5. Add the flour mixture into the egg mixture and mix well. 6. Fold in the remaining ingredients. 7. Transfer the mixture into the prepared loaf pan and cook everything in the oven for about 40-50 minutes.

How to Make a Mango Cake

59

DUMPLINGS

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 472 kcal Carbohydrates 64 g Cholesterol 41 mg Fat 19.8 g Protein 8.8 g Sodium 855 mg

Ingredients 4 C. all-purpose flour 2 tsps baking powder 1 1/2 tsps salt 1/2 C. butter

1/2 C. cold water 1 C. vegetable oil for frying

Directions 1. 2. 3. 4. 5. 6. 7. 8.

60

Get a bowl mix evenly some flour, salt, and baking powder. Add butter and continue mixing until it becomes small balls like peas. Add 1 tbsp of water to the flour continually until you have dough. Shape the dough into large balls. Form multiple biscuit shapes from your dough. Get a frying pan hot with oil. Fry biscuits for 3 min per side. After frying remove excess oil. Enjoy.

Dumplings

Jamaican

Mango Chicken

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 312 kcal Fat 5.4 g Cholesterol 36.4g Sodium 29.2 g Carbohydrates 68 mg Protein 81 mg

Ingredients 4 skinless, boneless chicken breasts 3/4 C. chopped red onion 1 mango - peeled, seeded, and sliced 1 tbsp vegetable oil 3 C. orange juice

3 tbsp cornstarch 1/4 C. hot water

Directions 1. 2. 3. 4. 5. 6.

Heat a large skillet and cook the chicken till browned completely. Add the red onion and cook, stirring occasionally for about 2-3 minutes. Stir in the orange juice and bring to a boil. Stir in the mango slices and reduce the heat, then simmer for about 2 minutes. Meanwhile in a bowl, mix together the hot water and cornstarch. Add the cornstarch mixture in the pan and cook, stirring till the mixture becomes thick.

Jamaican Mango Chicken

61

EASIER

Jamaican Curry Chicken

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 8 Calories 574 kcal Carbohydrates 36.6 g Cholesterol 128 mg Fat 31.4 g Fiber 5.5 g Sodium 1908 mg

Ingredients 3 tbsps vegetable oil 1 (3 lb) chicken, cut into pieces 1 large onion, diced 6 cloves garlic, minced 4 large potatoes - peeled and cubed

2 tbsps salt 1/4 C. Jamaican curry powder hot pepper sauce to taste

Directions 1. 2. 3. 4. 5. 6. 7.

62

Get a frying pan hot with oil. Stir fry garlic, onions, and chicken. Until chicken is brown. For around 7 mins. Add curry powder, salt, and potatoes, to chicken. Stir-fry for 1 min. Add water to the halfway mark of your chicken. Place a lid on the pan. Set heat to low. Let contents lightly boil for 35 to 41 mins. Enjoy after cooling. NOTE: Use a chili sauce for extra flavor.

Easier Jamaican Curry Chicken

Crop-over

Prep Time: 10 mins

Smoothies

Total Time: 10 mins Servings per Recipe: 2 Calories 105 kcal Fat 1.3 g Cholesterol 22.3g Sodium 2.5 g Carbohydrates 0 mg Protein 29 mg

Ingredients 1 peach, sliced 1 mango, peeled and diced 1/2 C. vanilla soy milk

1/2 C. orange juice, or as needed

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Transfer into glasses and serve.

Crop-over Smoothies

63

JAMAICAN

Bread II (Banana)

Prep Time: 45 mins Total Time: 1 hr 45 mins Servings per Recipe: 24 Calories 131 kcal Fat 3.8 g Carbohydrates 22g Protein 1.9 g Cholesterol 13 mg Sodium 92 mg

Ingredients 2 tbsps unsalted butter, softened 2 tbsps cream cheese 1 C. white sugar 1 egg 2 C. all-purpose flour 2 tsps baking powder 1/2 tsp baking soda 1/8 tsp salt 1 C. mashed overripe bananas 1/2 C. milk 2 tbsps dark rum, or rum flavoring 1/2 tsp lime zest 2 tsps lime juice

1 tsp vanilla extract 1/4 C. diced toasted pecans 1/4 C. flaked coconut Glaze: 1/4 C. brown sugar 2 tsps unsalted butter 2 tsps lime juice 2 tsps dark rum, or rum flavoring 2 tbsps diced toasted pecans 2 tbsps flaked coconut

Directions 1. Coat 2 bread pans with oil and then set your oven to 375 degrees before doing anything else. 2. Get a bowl and combine your cream and 2 tbsps of butter. Then gradually add in your sugar and mix everything together. 3. Now add in the eggs. 4. Get a 2nd bowl, combine: salt, flour, baking soda, and baking powder. 5. Get a 3rd bowl, mix: vanilla extract, bananas, lime juice, milk, lime zest, and rum (2 tbsps). 6. Now combine all three bowls gradually then mix the contents very well for at least 5 mins. 7. Now add 1/4 a C. of the following: coconut flakes and pecans. 8. Evenly divide the mix between your bread pans and cook them for 65 mins in the oven. 64

Jamaican Bread II

9. Get the following gently boiling while stirring: 2 tbsps rum, brown sugar, lime juice, and the rest of the butter. 10. Cook this mix for about 2 mins until the sugar is fully incorporated. Shut the heat and add 2 tbsps of coconut and 2 tbsps pecans. 11. Spread the glaze over your bread and then serve. 12. Enjoy.

65

MANGO

Lunch Box Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 12 Calories 319 kcal Fat 20.2 g Cholesterol 34.2g Sodium 3.4 g Carbohydrates 0 mg Protein 205 mg

Ingredients 1/2 C. sugar 3/4 C. canola oil 1 tsp salt 1/4 C. balsamic vinegar 8 C. mixed salad greens 2 C. sweetened dried cranberries 1/2 lb. fresh strawberries, quartered

1 mango - peeled, seeded, and cubed 1/2 C. chopped onion 1 C. slivered almonds

Directions 1. 2. 3. 4.

68

In a small bowl, add the sugar, salt, oil and vinegar and beat well. In a serving bowl, mix together all the ingredients except the almonds. Pour the vinaigrette and toss to coat well. Serve with a topping of the almonds.

Mango Lunch Box Salad

Caribbean

Cranberry Spread

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 24 Calories 93 kcal Fat 0.1 g Carbohydrates 23.9g Protein 0.3 g Cholesterol 0 mg Sodium 6 mg

Ingredients 2 (12 oz.) packages fresh cranberries 1 orange, zested 3 cinnamon sticks 2 C. orange juice

2 C. packed brown sugar

Directions 1. Get the following boiling: water, brown sugar, cranberries, orange juice, orange zest, and cinnamon. 2. Once the mix is boiling, set the heat to low and gently cook everything for 65 mins. Ensure the mix is thick and sweet, if not, add some more sugar. 3. Pour everything into a mason jar and place the contents in the fridge. 4. Enjoy..

Caribbean Cranberry Spread

69

KERALA

Sweet Smoothies

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 2 Calories 482 kcal Fat 4.4 g Cholesterol 102.4g Sodium 13.9 g Carbohydrates 15 mg Protein 179 mg

Ingredients 2 mangos - peeled, seeded and diced 2 C. plain yogurt 1/2 C. white sugar

1 C. ice

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Transfer into glasses and serve.

70

Kerala Sweet Smoothies

Shrimp

Kebabs

Prep Time: 20 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 235 kcal Fat 3.5 g Carbohydrates 19.5g Protein 31 g Cholesterol 230 mg Sodium 825 mg

Ingredients 1/3 C. lime juice 1/3 C. honey 1 tsp soy sauce 1 tsp vegetable oil 2 tbsps Jamaican jerk seasoning 3 dashes hot pepper sauce salt and pepper to taste

2 lbs large shrimp, peeled and deveined 12 wooden skewers, soaked in water for 1 hour

Directions 1. Get a bowl, combine: jerk spice, oil, hot sauce, lime juice, pepper, soy sauce, salt, and honey. 2. Combine in the shrimp and place a covering of plastic over the bowl. Place everything in the fridge for 1 to 2 hours then stake the shrimp onto the skewers, then coat each one with nonstick spray. 3. Now get your grill hot and place some oil on the grate. 4. Grill your kebabs for 6 mins then flip each one and grill for 6 more mins. 5. Enjoy.

Shrimp Kebabs

71

AFTER-SCHOOL

Smoothie

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 2 Calories 135 kcal Fat 0.9 g Cholesterol 30.4g Sodium 3.2 g Carbohydrates 2 mg Protein 39 mg

Ingredients 1 banana 1/2 C. frozen mango pieces 1/3 C. plain yogurt

1/2 C. orange-mango juice blend

Directions 1. In a blender, add all the ingredients and pulse till smooth.

72

After-School Smoothie

Caribbean Style Fettuccine

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 2 Calories 628 kcal Fat 19.5 g Carbohydrates 79.2g Protein 35.1 g Cholesterol 69 mg Sodium 298 mg

Ingredients 1 tbsp olive oil 2 skinless, boneless chicken breast halves - cubed 1 (8 oz.) can pineapple tidbits with juice 1/4 C. shredded coconut 2 tbsps brown sugar 1 tsp jerk seasoning mix

1/2 tsp ground cinnamon 1/2 tsp chili powder 1/2 tsp crushed red pepper flakes salt and ground black pepper to taste 4 oz. dry fettuccine

Directions 1. Stir fry your chicken in olive oil, until fully done, for about 12 mins. 2. Now add in: pepper, coconut, pineapples and liquid, pepper flakes, brown sugar, chili powder, salt, jerk spice, and cinnamon. 3. Get this mix boiling, set the heat to low, and gently cook everything for 16 mins. 4. At the same time, boil your pasta in water and salt for 9 mins, then remove all the liquids. 5. Combine the pasta with the chicken and stir the contents. 6. Enjoy.

Caribbean Style Fettuccine

73

SPICY

Tilapia with Mango Chutney

Prep Time: 30 mins Total Time: 38 mins Servings per Recipe: 4 Calories 211 kcal Fat 8.7 g Carbohydrates 9.5g Protein 23.7 g Cholesterol 41 mg Sodium 691 mg

Ingredients 1 mango - peeled and diced 1/4 C. chopped red onion 1 serrano chili, minced 1/2 C. cilantro leaves, chopped 2 tbsp lime juice 1/2 tsp salt

2 tbsp olive oil, divided 1 tbsp curry powder 1 tbsp garlic pepper seasoning 4 fresh tilapia fillets

Directions 1. For the mango salsa, in a bowl, mix together the mango, red onion, Serrano chili, cilantro, lime juice and salt. 2. Rub the tilapia fillets with the garlic pepper and curry powder evenly. 3. Drizzle with 1 tbsp of the oil. 4. In a large skillet, heat the remaining oil on medium-high heat sear the fish fillets for about 3 minutes per side. 5. Serve the tilapia fillets with a topping of the mango salsa.

74

Spicy Tilapia with Mango Chutney

Fruity

Rum Cake

Prep Time: 20 mins Total Time: 1 hr 50 mins Servings per Recipe: 12 Calories 862 kcal Fat 35.1 g Carbohydrates 124.2g Protein 9.6 g Cholesterol 221 mg Sodium 418 mg

Ingredients 2 C. butter 2 C. white sugar 9 eggs 1/4 C. white rum (optional) 1 tbsp lime juice 1 tsp vanilla extract 1 tbsp almond extract 1 grated zest of one lime 2 lbs diced dried mixed fruit 2 C. red wine

1 C. dark molasses 2 1/2 C. all-purpose flour 3 tsps baking powder 1/2 tsp ground nutmeg 1/2 tsp ground allspice 1/2 tsp ground cinnamon 1 pinch salt

Directions 1. Coat two bread pans with oil and flour, then set your oven to 350 degrees before doing anything else. 2. Get a bowl, combine: sugar and butter. Mix the contents until smooth, then add in: lime zest, molasses, eggs, almond extract, wine, rum, vanilla, mixed fruit, and lime juice. 3. Get a 2nd bowl, combine: salt, flour, cinnamon, baking powder, allspice, and nutmeg. 4. Combine both bowls evenly and mix for 5 mins. 5. Evenly divide your mix between the pans and cook them in the oven for 1.5 hours. 6. Enjoy.

Fruity Rum Cake

75

COCONUT

Mango Muffins

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 16 Calories 219 kcal Fat 8.4 g Carbohydrates 33.9g Protein 3.1 g Cholesterol 43 mg Sodium 165 mg

Ingredients 1/4 C. all-purpose flour 1/4 tsp ground cinnamon 1 tbsp white sugar 3 tbsp sweetened flaked coconut, chopped 1 pinch salt 2 tbsp butter 1/2 C. unsalted butter 1 1/4 C. white sugar 1/2 tsp salt

2 eggs 1 3/4 C. all-purpose flour 2 tsp baking powder 1/2 C. buttermilk 1 C. fresh blueberries 1/4 C. all-purpose flour 1 C. mango - peeled, seeded and diced

Directions 1. Set your oven to 375 degrees F before doing anything else and grease 16 cups of the muffin tins. 2. In a bowl, mix together the 1/4 C. of the flour, cinnamon, 1 tbsp of the sugar, coconut, and 1 pinch of the salt. 3. Add 2 tbsp of the butter and mix till well combined. 4. In a second bowl, add the unsalted butter, 1 1/4 C. of the sugar, and 1/2 tsp of the salt and beat till smooth. 5. Add the eggs, one at a time, beating continuously till fluffy. 6. In a third bowl, mix together the 1 3/4 C. of the flour and baking powder. 7. Add the flour mixture into the butter mixture alternately with the buttermilk and mix well. 8. In a small bowl, add the blueberries and 1/4 C. of the flour and toss to coat well. 9. Add the blueberry mixture and mango in the flour mixture and mix. 10. Transfer the mixture into the prepared muffin cups and sprinkle with the coconut mixture. 11. Cook everything in the oven for about 25-35 minutes. 76

Coconut Mango Muffins

West Indian

Egg Noodle Low Mein

Prep Time: 35 mins Total Time: 1 hr Servings per Recipe: 4 Calories 380 kcal Fat 7g Carbohydrates 55.5g Protein 24.6 g Cholesterol 81 mg Sodium 2328 mg

Ingredients 1 (8 oz.) package egg noodles 1/2 C. vegetable oil for frying, or as needed 2 chili peppers, diced 1 onion, finely diced 1 clove garlic, minced 1 (1 1/2 inch) piece ginger root, cut into strips 5 tbsps dark soy sauce 1 green bell pepper, cut into strips

2 skinless, boneless chicken breast halves, diced 2 large carrots, cut into strips 1 tbsp ground white pepper 5 tbsps dark soy sauce 1/4 C. diced fresh cilantro, or more to taste salt to taste (optional) 4 green onions, finely diced

Directions 1. Boil your noodles in water and salt for 8 mins then remove all the liquids. 2. Begin to stir fry: ginger, chili peppers, garlic, and onions in veggie oil for 4 mins. Combine in 5 tbsps of soy sauce and cook the contents for 2 more mins. Now add in the chicken and continue stirring and frying for 9 mins until the chicken is fully done. 3. Combine in the carrots and bell peppers. 4. Cook the veggies for 6 mins. 5. Now pour your pasta into the chicken and toss the mix. Add in cilantro, white pepper, and 5 additional tbsps of soy sauce. 6. Cook everything 3 more mins until the soy sauce is hot and now serve the mix with some green onions as a garnish. 7. Enjoy.

West Indian Egg Noodle Low Mein

77

FRUITY

Quinoa Salad

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 162 kcal Fat 2.4 g Carbohydrates 31.1g Protein 5.3 g Cholesterol 1 mg Sodium 553 mg

Ingredients 1 1/2 C. chicken stock 3/4 C. quinoa 1 1/2 tsp curry powder 1/4 tsp garlic powder 1/2 tsp salt

1/4 tsp black pepper 1 mango - peeled, seeded and diced 3 green onions, chopped

Directions 1. In a pan, mix together the chicken broth, quinoa, curry powder, garlic powder, salt, and black pepper and bring to a boil on high heat. 2. Reduce the heat to medium-low and simmer, covered until for about 15-20 minutes. 3. Transfer the quinoa into a shallow dish and keep aside to cool. 4. Stir in the mango and green onions and serve.

78

Fruity Quinoa Salad

Jamaican Wings II

Prep Time: 15 mins Total Time: 9 hrs 20 mins Servings per Recipe: 6 Calories 253 kcal Fat 15.9 g Carbohydrates 11.4g Protein 16.6 g Cholesterol 48 mg Sodium 1463 mg

Ingredients 1/2 yellow onion, diced 1/2 C. green onions, sliced 6 cloves garlic 3 habanero peppers, seeded and diced 2 tbsps fresh thyme leaves 1 tbsp kosher salt 2 tsps ground black pepper 2 tsps ground allspice 1 tsp dried thyme 1/2 tsp ground cinnamon

1/2 tsp ground cumin 1/2 tsp freshly grated nutmeg 2 tbsps vegetable oil 3 tbsps soy sauce 2 tbsps brown sugar 1/3 C. lime juice 3 lbs chicken wing drumettes cooking spray

Directions 1. Process the following with a food processor: lime juice, yellow onion, brown sugar, green onions, soy sauce, garlic, veggie oil, habaneros, nutmeg, fresh thyme, cumin, salt, cinnamon, black pepper, dry thyme, and allspice. 2. Coat your chicken with this mix in a bowl and place a cover over everything. Chill the contents for 8 hours. 3. Now cover a casserole dish with foil and nonstick spray then set your oven to 450 degrees before doing anything else. 4. Layer your chicken in the dish and cook the meat in the oven for 30 mins. 5. Now coat the chicken with half of the marinade and flip each piece. 6. Continue cooking for 17 more mins before adding the rest of the marinade flipping the chicken again. 7. Cook the chicken for 15 more mins. 8. Enjoy.

Jamaican Wings II

79

TROPICAL

Cheesecake

Prep Time: 35 mins Total Time: 9 hrs 30 mins Servings per Recipe: 8 Calories 468 kcal Fat 31.6 g Carbohydrates 38.4g Protein 9.4 g Cholesterol 131 mg Sodium 311 mg

Ingredients 3/4 C. sweetened flaked coconut 3/4 C. crushed gingersnap cookies 3 tbsp melted butter 2 (8 oz.) packages cream cheese, softened 1 (10 oz.) can sweetened condensed milk 2 eggs 1 tbsp lime zest

2 tbsp lime juice 1 tbsp coconut extract 2 C. cubed fresh mango 1 tsp white sugar

Directions 1. Set your oven to 325 degrees F before doing anything else and lightly, grease a 9-inch spring form pan. 2. Transfer the mixture into the bottom and slightly up the sides of the prepared pan. 3. Cook everything in the oven for about 10 minutes. 4. Remove everything from the oven and keep aside to cool. 5. Now, set your oven to 300 degrees F. 6. In a bowl, add the softened cream cheese and beat till smooth. 7. With beater set to medium-low, slowly add the condensed milk into the bowl, mixing till well combined. 8. Add the eggs, one at a time, beating continuously till well combined. 9. Transfer about half of the cream cheese mixture into another bowl. 10. Add the lime juice and lime zest into the portion in another bowl and place the mixture over the crust evenly. 11. Stir the coconut extract in the remaining cream cheese mixture and place over the limeflavored batter cream cheese mixture evenly. 82

Tropical Cheesecake

12. Cook everything in the oven for about 45 minutes. 13. Turn the heat of the oven off, but keep the cheesecake inside with oven door slightly open till the oven cools completely. 14. Refrigerate the cheesecake till chilled completely. 15. For mango coulis in a blender, add the mango and sugar and pulse till smooth. 16. Drizzle over cheesecake just before serving.

83

SWEET AND SPICY

Wings

Prep Time: 5 mins Total Time: 1 hr Servings per Recipe: 4 Calories 315 kcal Fat 14.3 g Carbohydrates 28.7g Protein 19.3 g Cholesterol 59 mg Sodium 3152 mg

Ingredients 2 tbsps baking powder 1 tbsp kosher salt 1 tsp freshly ground black pepper 1 tsp smoked paprika 2 1/2 lbs chicken wing sections Honey Sriracha Glaze: 1/3 C. honey

1/3 C. sriracha sauce 1 tbsp seasoned rice vinegar 1/4 tsp sesame oil 1 pinch sesame seeds, or as desired

Directions 1. Cover a casserole dish with foil and nonstick spray then set your oven to 425 degrees before doing anything else. 2. Get a bowl, combine: paprika, baking powder, black pepper, and salt. 3. Add in the chicken and toss everything to coat the wings. 4. Layer the chicken in the dish and cook the meat in the oven for 25 mins then flip each piece and cook for 22 more mins. 5. Flip one last time and cook for 10 more mins. 6. Now get a 2nd bowl, combine: sesame oil, honey, rice vinegar, and sriracha. Mix everything together until the mix is evenly combined then add your chicken to the bowl and toss the wings in the sauce. 7. Lay your chicken onto a serving dish and pour any remaining sauce over them. 8. Enjoy.

84

Sweet and Spicy Wings

Saturday’s

Dinner (Chicken and Fruity Rice)

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 379 kcal Fat 3g Carbohydrates 53.8g Protein 27.1 g Cholesterol 61 mg Sodium 347 mg

Ingredients 1 tsp curry powder 1/2 tsp salt 1/4 tsp black pepper 4 skinless, boneless chicken breast halves 1 C. chicken broth 1/2 C. water 1/2 C. white wine

1 C. long-grain white rice 1 tbsp brown sugar 1 tbsp dried parsley 1 C. diced mango

Directions 1. 2. 3. 4.

In a bowl, mix together the curry powder, 1/4 tsp of the salt and black pepper. Add the chicken pieces and coat with the mixture generously. In a nonstick skillet, mix together the rice, wine, broth and water. Stir in the remaining 1/4 tsp of the salt and all the ingredients and place the chicken pieces on the top, then bring to a boil. 5. Reduce the heat to low and simmer, covered for about 20-25 minutes. 6. Remove everything from the heat and keep aside covered for about 5 minutes before serving.

Saturday’s Dinner

85

COD

Fritters

Prep Time: 1 hr 20 mins Total Time: 1 d 1 h 20 m Servings per Recipe: 6 Calories 232 kcal Fat 8.3 g Carbohydrates 18.1g Protein 20.4 g Cholesterol 43 mg Sodium 2079 mg

Ingredients 6 oz. dried salted cod fish, soaked for 8 hours in water cold water, to cover 1 C. all-purpose flour 1 tsp baking powder 2 tsps ground black pepper 1/2 C. water

1 large tomato, diced 2 green onions, diced vegetable oil for frying

Directions 1. Take out any bones and skin from your fish then shred it. 2. Get a bowl, combine: fish, pepper, green onions, half a C. of water, flour, diced tomatoes, and baking powder. 3. Get your oil hot, about 1/2 an inch of it, in a pan and cook tbsps dollops of the fish mix for 6 mins per side. 4. Place everything on some paper towels to drain. 5. Continue frying all your mix in tbsp dollops. 6. Enjoy your fritters.

86

Cod Fritters

Breaded

Mango Pudding

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 194 kcal Fat 6.7 g Carbohydrates 27.9g Protein 6.1 g Cholesterol 82 mg Sodium 201 mg

Ingredients 6 slices white bread, torn into small pieces 2 mangos - peeled, seeded and diced 1/4 C. white sugar 3 eggs, lightly beaten 2 C. milk

1 1/2 tsp vanilla extract 1 1/2 tsp ground cardamom 2 tbsp butter

Directions 1. Set your oven to 350 degrees F before doing anything else and grease an 11x9-inch baking dish. 2. In a bowl, add the mango and bread pieces and toss to coat and transfer into the prepared baking dish. 3. In a bowl, add the milk, eggs, sugar, cardamom and vanilla and beat till well combined. 4. Place the egg mixture over the mango mixture and cook everything in the oven for about 45-50 minutes.

Breaded Mango Pudding

87

JAMAICAN

Pastries

Prep Time: 25 mins Total Time: 7 hrs 5 mins Servings per Recipe: 25 Calories 107 kcal Fat 3.8 g Carbohydrates 17.1g Protein 1.7 g Cholesterol 12 mg Sodium 112 mg

Ingredients Pastry: 2 C. all-purpose flour 1 tsp salt 1/4 C. cold butter, cut into 1/2 inch pieces 3 tbsps shortening, chilled and diced 1 egg, beaten 1 tbsp ice-cold water Filling: 3 very ripe (black) plantains

1/4 C. white sugar 1 tsp vanilla extract 1 tsp grated nutmeg 2 drops red food coloring (optional) 1 egg white, beaten white sugar, garnish

Directions 1. Get a bowl mix: butter, salt, and flour. Then add the water and eggs. Combine everything until you have a dough. Place a covering over the bowl and put everything in the fridge for 4 hours. 2. Now remove the skins on your plantains and cut each one into 3 pieces. 3. Now simmer the pieces in a bit of water for 12 mins then remove the water and place everything in a bowl with: red food coloring, sugar, nutmeg, and vanilla. 4. Mash everything together and let the mix rest. 5. Now set your oven to 350 degrees before doing anything else. 6. Coat a cutting board with flour and then roll out your dough to 1/4 of an inch. 7. Use a large cookie cutter to make circles and add a bit of plantain mix to the middle of each dough circle then fold them to form a semi-circle. 8. Layer everything in a casserole dish coated with nonstick spray then brush each pastry with whisked egg whites and then top each one with sugar. Cook the pastries in the oven for 27 mins then let them sit for 10 mins before serving. Enjoy. 88

Jamaican Pastries

Mango

Chutney Bites

Prep Time: 15 mins Total Time: 3 hrs 15 mins Servings per Recipe: 6 Calories 465 kcal Fat 28.5 g Cholesterol 47.9g Sodium 9.6 g Carbohydrates 71 mg Protein 854 mg

Ingredients 11 oz. cream cheese, at room temperature 1 C. golden raisins 1 (2.1 oz.) package cooked bacon, diced 1 bunch green onions, chopped

3 tbsp sour cream 1 (9 oz.) jar mango chutney

Directions 1. In a bowl, add the cream cheese, sour cream, bacon, raisins and green onions and mix till well combined. 2. Make a ball from the mixture and cover with a plastic wrap. 3. Refrigerate for at least 3 hours or overnight before serving. 4. Place the cheese ball on a serving platter and top with the mango chutney. 5. Serve alongside the crackers for dipping.

Mango Chutney Bites

89

MAGGIE'S

Easy Caribbean Lime Mahi Mahi

Prep Time: 15 mins Total Time: 5 hrs Servings per Recipe: 4 Calories 400 kcal Fat 13.3 g Carbohydrates 11.1g Protein 43.3 g Cholesterol 197 mg Sodium 286 mg

Ingredients 2 lbs mahi mahi fillets 1/2 C. dark rum 1/2 C. fresh lime juice 2 onion, sliced into thin rings 1 lemon, sliced

2 tsps dried oregano 4 tbsps butter ground black pepper to taste

Directions 1. 2. 3. 4. 5.

Layer your pieces of fish in a casserole dish then top them with lime juice and rum. Put a piece of onion on each and place a covering of plastic around the entire dish. Chill the contents in the fridge for 5 hrs. Now set your oven to 325 degrees before doing anything else. Discard about 75% of the liquid in the dish and top your pieces of fish with black pepper and oregano. 6. Dot each filet with a piece of butter then cook the mix in the oven for 25 mins. Plate the fish with some lemon pieces and cooked onions as a garnish. 7. Enjoy.

90

Maggie's Easy Caribbean Lime Mahi Mahi

West Indian Potatoes

Prep Time: 30 mins Total Time: 1 hr 10 mins Servings per Recipe: 2 Calories 499 kcal Fat 16.9 g Carbohydrates 57.6g Protein 30.3 g Cholesterol 173 mg Sodium 1073 mg

Ingredients 1/2 lb peeled and deveined medium shrimp 1 tbsp white wine vinegar 1 tbsp seafood seasoning (such as Old Bay(R)) 1 tsp ground cumin 2 tbsps olive oil 1 small onion, minced 1 celery stalk, minced 1 small carrot, minced 1/2 red bell pepper, minced 1/4 scotch bonnet chili pepper, minced

2 cloves garlic, minced 1 tbsp curry powder 1/2 C. water 2 potatoes, cubed 2 C. hot water 1 C. frozen French cut green beans, thawed 1 bunch fresh cilantro leaves, diced salt and pepper to taste

Directions 1. Get bowl, mix: cumin, shrimp, seafood seasoning, and white wine vinegar. Stir fry your onions in oil for 9 mins then add in: bonnet pepper, celery, bell peppers, and carrots. 2. Cook the mix for 7 more mins then add the garlic and cook the mix for 2 more mins. 3. Get a bowl, combine: half a C. of water and the curry powder. 4. Now combine the potatoes and curry mix with the onions and cook everything for 4 mins. 5. Add in 2 C. of hot water and get everything boiling. 6. Mix in your green beans and reduce the heat. 7. Let the contents gently cook for 22 mins then add the shrimp and continue cooking until they are done for about 6 more mins. 8. Add some pepper, salt, and cilantro. Enjoy

West Indian Potatoes

91

SAINT GEORGE

Salmon

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 438 kcal Fat 28.2 g Carbohydrates 17.7g Protein 29 g Cholesterol 98 mg Sodium 255 mg

Ingredients 2 tbsp olive oil 4 (4 oz.) fillets salmon 4 oz. Brie cheese, sliced

1 tsp butter 2 mangos - peeled, seeded, and diced

Directions 1. Set your oven to 350 degrees F before doing anything else. 2. In a large oven proof skillet, heat the oil on medium-high heat and sear the salmon for about 4 minutes per side. 3. Place the cheese over the salmon fillets evenly. 4. Cover the skillet and transfer into the oven. 5. Cook everything in the oven for about 15 minutes. 6. Meanwhile in a pan, melt the butter on medium heat and cook the mangoes for about 15 minutes. 7. Serve the salmon with a topping of the cooked mango.

92

Saint George Salmon

West Indian

Hot Habanero Sauce

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 100 Calories 7 kcal Fat 0.4 g Carbohydrates 0.7g Protein 0.2 g Cholesterol 0 mg Sodium 70 mg

Ingredients 15 habanero peppers, diced 1 small mango - peeled, seeded, and cut into chunks 1 onion, roughly diced 3 green onions, roughly diced 2 cloves garlic, roughly diced 1 1/2 C. distilled white vinegar 2 limes, juiced

2 tbsps vegetable oil 1/4 C. dry mustard powder 1 tbsp salt 1 tsp curry powder 1/2 tsp grated lime zest

Directions 1. 2. 3. 4. 5. 6. 7. 8.

Blend the following: garlic, peppers, green onions, mango, and regular onions. Blend the mix for 3 mins then add: veggie oil, lime juice, and vinegar. Blend everything until smooth then add: lime zest, dry mustard, curry powder, and salt. Continue blending until the mix is smooth. Then enter everything into mason jars to use with other recipes. Keep the mix in the fridge. Enjoy. NOTE: Use this hot sauce for stews and over any meat. If you want to make any sandwich new and refreshing add a bit of this mix to one side of the bread!

West Indian Hot Habanero Sauce

93

4-INGREDIENT

Cold Mango Soup

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 3 Calories 319 kcal Fat 14.4 g Cholesterol 49.2g Sodium 4.7 g Carbohydrates 45 mg Protein 53 mg

Ingredients 2 tbsp olive oil 2 mango - peeled, seeded, and cubed 1/4 C. white sugar

1 lemon, zested and juiced 1 1/2 C. half-and-half

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Serve chilled.

96

4-Ingredient Cold Mango Soup

Tropical

Shortbread

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 20 Calories 247 kcal Fat 14.1 g Carbohydrates 28.8g Protein 2.4 g Cholesterol 37 mg Sodium 99 mg

Ingredients 1 1/2 C. butter 1/2 C. white sugar 3 C. sifted all-purpose flour 4 C. sliced mango 1/4 C. white sugar 1/4 C. all-purpose flour

1 1/2 tsp ground cinnamon 1 pinch ground nutmeg

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. In a large bowl, add the 1/2 C. of the sugar and butter and beat till creamy. Add the 3 C. of the flour and mix till well combined. In the bottom of a 13x9-inch baking dish, place half of of the flour mixture and press to smooth. 5. In another bowl, mix together the remaining ingredients and place over the flour mixture evenly. 6. Top with the remaining flour mixture and cook everything in the oven for about 1 hour.

Tropical Shortbread

97

BOK CHOY

from Trinidad

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 515 kcal Fat 43.5 g Carbohydrates 7.2g Protein 22.6 g Cholesterol 88 mg Sodium 1090 mg

Ingredients 2 1/2 lbs bone-in chicken pieces 2 tbsps garlic powder 1 tbsp sea salt 1 tbsp cayenne pepper 1 (.18 oz.) packet sazon seasoning

2 tbsps white sugar 3 bok choy stalks, diced

Directions 1. Get a bowl, combine: sazon, garlic powder, cayenne, and salt. 2. Add in the chicken and stir the mix to evenly coat the meat. 3. Now for 5 mins get your Dutch oven hot. Then pour in your sugar and let it cook, while stirring, until it becomes brown. 4. Add in your chicken, place a lid on the pot, and cook everything for 27 mins. Take off the lid and continue cooking for 17 more mins. 5. Now add the bok choy and cook for a few more mins until it’s soft. 6. Enjoy.

98

Bok Choy from Trinidad

Trinidad

Spicy Mangoes

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 323 kcal Fat 21.6 g Carbohydrates 19.1g Protein 17.7 g Cholesterol 0 mg Sodium 175 mg

Ingredients 1 tbsp sesame oil 5 cloves garlic, minced 1 tbsp minced ginger 1 firm mango, peeled and sliced 3 tbsp yellow curry powder 2 tbsp chopped cilantro

1 (14 oz.) can light coconut milk 1 (14 oz.) package extra firm tofu, cubed 1/4 tsp salt and pepper to taste

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the ginger and garlic for about 1-2 minutes. 2. Add the mango and cook for about 1 minute. 3. Stir in the cilantro and curry powder and cook for about 1 minute. 4. Stir in the coconut milk and bring to a simmer. 5. Stir in the tofu, salt and black pepper and simmer, stirring occasionally for about 5 minutes.

Trinidad Spicy Mangoes

99

CARIBBEAN

Stew

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 310 kcal Fat 20.9 g Carbohydrates 8.7g Protein 21.5 g Cholesterol 65 mg Sodium 404 mg

Ingredients 1 (4 lb) whole chicken, cut into pieces 3 tbsps finely diced green onion 3 tbsps diced fresh cilantro 1 tsp minced garlic 1 tsp diced onion 1 tsp salt 1/2 tsp ground black pepper 1 tbsp vegetable oil 1/4 C. brown sugar 1 C. water

1/2 C. canned coconut milk (optional) 1 tsp red pepper flakes (optional) 2 tbsps ketchup 1 tbsp butter

Directions 1. Top your chicken with: pepper, green onions, salt, cilantro, onions, and garlic. Place a lid on the bowl, and let the contents chill in the fridge for 1 hr. Grab a saucepan and get your veggie oil hot. 2. Add in the sugar and heat it until the sugar turns brown. 3. Make sure to stir the mix while heating. 4. Once the sugar is brown add in your chicken and sear them. 5. Make sure you consistently stir. 6. Now place a lid on the pot and cook everything for 3 mins. 7. Now add in 1 C. of water, pepper flakes, and coconut milk. 8. Take off the lid and cook the mix for 12 mins then add the butter and ketchup. 9. Simmer the contents for 25 mins and then add some more salt and pepper. 10. When plating your chicken liberally top it with the liquids in the pan. Enjo

100

Caribbean Stew

Port

of Spain Chicken

Prep Time: 15 mins Total Time: 1 hr 45 mins Servings per Recipe: 4 Calories 508 kcal Fat 29.1 g Carbohydrates 4.8g Protein 46.1 g Cholesterol 146 mg Sodium 432 mg

Ingredients 1 1/2 tbsps fresh lime juice 2 fluid oz. rum 1 tbsp brown sugar 1/4 tsp cayenne pepper 1/4 tsp ground clove 1/2 tsp ground cinnamon 1/2 tsp ground ginger

1 tsp black pepper 1/2 tsp salt 1/2 tsp dried thyme leaves 1 (3 lb) whole chicken 1 tbsp vegetable oil

Directions 1. 2. 3. 4. 5. 6. 7.

Set your oven to 325 degrees before doing anything else. Get a bowl, combine: thyme leaves, cayenne, salt, clove, pepper, cinnamon, and ginger. Now top your pieces of chicken with oil then combine them with the dry mix. Evenly coat the chicken with the spices and layer them in a pan for roasting. Cook the meat in the oven for 1.5 hours. Try to baste the chicken every 15 mins. Enjoy.

Port of Spain Chicken

101

CARIBBEAN

Lassi

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 4 Calories 121 kcal Fat 1.2 g Cholesterol 27.8g Sodium 2.3 g Carbohydrates 3 mg Protein 50 mg

Ingredients 2 (15.25 oz.) cans mango pulp, or mango slices with juice 1/2 C. plain yogurt

1/4 C. milk 2 C. ice cubes

Directions 1. In a blender, add all the ingredients and pulse till smooth.

102

Caribbean Lassi

Tropical

Coleslaw

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 8 Calories 81 kcal Fat 5g Cholesterol 9.1g Sodium 1.8 g Carbohydrates 0 mg Protein 7 mg

Ingredients 4 C. shredded cabbage 1/2 C. finely chopped red onion 1 fresh mango, cubed 1/2 C. walnut pieces

1/4 C. SPLENDA(R) Granular 3/4 C. white rice vinegar

Directions 1. 2. 3. 4.

In a bowl, mix together the cabbage, mango, onion and walnut. In another small bowl, mix together the Splenda and vinegar. Pour over the salad and toss to coat well. Serve immediately or it can be served chilled too.

Tropical Coleslaw

103

SPANISH

Caribbean Beef

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 4 Calories 677 kcal Fat 46.5 g Carbohydrates 18.5g Protein 44.6 g Cholesterol 155 mg Sodium 971 mg

Ingredients 1 (8 oz.) can canned tomato sauce 1/4 C. sofrito sauce 1 (.18 oz.) packet sazon seasoning 1 tbsp adobo seasoning 1/2 tsp dried oregano

salt to taste 2 lbs beef stew meat 2 C. peeled, cubed potatoes 1 C. water

Directions 1. Get the following boiling in a saucepan: salt, tomato sauce, oregano, sofrito, adobo, and sazon. 2. Once the mix is boiling set the heat to a lower level and cook the contents for 6 mins. 3. Now add in the beef and some water to submerge it. 4. Place a lid on the pot and cook everything for 65 mins. 5. Now combine in the potatoes and continue cooking for 35 more mins. 6. Enjoy.

104

Spanish Caribbean Beef

Jamaican Salad

Prep Time: 30 mins Total Time: 2 hrs 45 mins Servings per Recipe: 4 Calories 443 kcal Fat 11.3 g Carbohydrates 68.8g Protein 18.9 g Cholesterol 34 mg Sodium 1561 mg

Ingredients 2 skinless, boneless chicken breast halves 1/2 C. teriyaki marinade sauce 2 tomatoes, seeded and diced 1/2 C. diced onion 2 tsps minced jalapeno pepper 2 tsps diced fresh cilantro 1/4 C. Dijon mustard 1/4 C. honey 1 1/2 tbsps white sugar

1 tbsp vegetable oil 1 1/2 tbsps cider vinegar 1 1/2 tsps lime juice 3/4 lb mixed salad greens 1 (8 oz.) can pineapple chunks, drained 4 C. corn tortilla chips

Directions 1. Get a bowl, combine: teriyaki and chicken. 2. Place a covering on the bowl, and put everything in the fridge for 3 hrs. Get a 2nd bowl, combine: cilantro, tomatoes, jalapenos, and onions. Place a covering on this bowl as well and chill the contents in the fridge also. 3. Get a 3rd bowl, mix: lime juice, mustard, vinegar, honey, oil, and sugar. 4. Get the mix nice and smooth then place a covering on the bowl and place it in the fridge too. 5. Now get your grill hot and oil the grate. Cook the chicken for 9 mins per side. 6. Layer your greens on a serving plate then top them with some of the contents from 2nd bowl, then add some pineapple and crushed tortilla chips. 7. Add your preferred amount of grilled chicken then top everything liberally with the sweet sauce in the 3rd bowl. Enjoy.

Jamaican Salad

105

MANGO

Blender

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 2 Calories 255 kcal Fat 3.9 g Cholesterol 52.1g Sodium 6.7 g Carbohydrates 15 mg Protein 82 mg

Ingredients 1 mango - peeled, seeded and diced 1 1/2 C. milk 3 tbsp honey

1 C. ice cubes

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Serve immediately.

106

Mango Blender

Tropical Lassi

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 3 Calories 228 kcal Fat 3g Cholesterol 43.6g Sodium 9.4 g Carbohydrates 10 mg Protein 121 mg

Ingredients 1 large mango - peeled, seeded, and diced 3 tbsp brown sugar 2 tbsp chopped fresh mint 1 tsp freshly ground star anise 1 tsp freshly ground cardamom 1 tbsp lime juice

2 C. plain yogurt 3 sprigs fresh mint for garnish

Directions 1. In a blender, add all the ingredients except the mint and pulse till smooth. 2. Transfer into the glasses and serve with a garnishing of the mint leaves.

Tropical Lassi

107

SHRIMP

Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 138 kcal Fat 3.1 g Carbohydrates 2.9g Protein 24.1 g Cholesterol 221 mg Sodium 369 mg

Ingredients 1 tbsp vegetable oil 2 tbsps minced fresh ginger root 2 limes, juiced 2 cloves garlic, minced 1 tbsp soy sauce

1/2 tsp white sugar 1/2 tsp crushed red pepper flakes 2 lbs large cooked shrimp, peeled, tails on 1/2 C. diced fresh cilantro

Directions 1. 2. 3. 4.

110

Get a bowl, combine: red pepper, oil, sugar, ginger, soy sauce, lime juice, and garlic. Combine in the shrimp and place a covering on the bowl. Chill the mix in the fridge for 2 hrs then stir it once after 1 hr. Enjoy.

Shrimp Salad

Peach

Nectarine Smoothie

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 4 Calories 150 kcal Fat 0.6 g Cholesterol 38.4g Sodium 1.3 g Carbohydrates 0 mg Protein 9 mg

Ingredients 3 C. diced mango 1 1/2 C. chopped fresh or frozen peaches 1/4 C. chopped orange segments 1/4 C. chopped and pitted nectarine 1/2 C. orange juice

2 C. ice

Directions 1. In a blender, add all the ingredients and pulse till smooth.

Peach Nectarine Smoothie

111

SPICY

Coconut Chicken Bake

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 272 kcal Fat 13.3 g Carbohydrates 9.2g Protein 29.4 g Cholesterol 68 mg Sodium 87 mg

Ingredients 4 skinless, boneless chicken breasts 1 tsp vegetable oil 1 1/2 onions, diced 1 red bell pepper, diced 1 green bell pepper, diced

1 tbsp diced roasted garlic 1/2 (14 oz.) can coconut milk salt and pepper to taste 1 pinch crushed red pepper flakes

Directions 1. Set your oven to 425 degrees before doing anything else. 2. Stir fry your chicken in veggie oil until browned all over then add the bell peppers and onions. 3. Cook the mix until the onions are see-through and then add your coconut milk and garlic. 4. Cook the contents for 7 more mins before shutting the heat. 5. Add in some pepper flakes, black pepper, and salt. 6. Now pour everything into a casserole dish and cook the mix in the oven for 50 mins. 7. Enjoy.

112

Spicy Coconut Chicken Bake

Trinidad

Chicken and Curry

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 8 Calories 574 kcal Fat 31.4 g Carbohydrates 36.6g Protein 36.1 g Cholesterol 128 mg Sodium 1908 mg

Ingredients 3 tbsps vegetable oil 1 (3 lb) chicken, cut into pieces 1 large onion, diced 6 cloves garlic, minced 4 large potatoes - peeled and cubed

2 tbsps salt 1/4 C. Jamaican curry powder hot pepper sauce to taste

Directions 1. Stir fry your garlic, onions, and chicken in oil for 7 mins then add in the curry powder, salt, and potatoes. 2. Pour in some water to submerge the contents and cook the mix for 45 mins, with a lid on the pot, and a gentle boil with a low to medium level of heat. 3. Before serving everything add some hot sauce. 4. Enjoy.

Trinidad Chicken and Curry

113

MANGO

Drink Chinese Style

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 2 Calories 315 kcal Fat 12.3 g Carbohydrates 52.9g Protein 1.7 g Cholesterol 0 mg Sodium 14 mg

Ingredients 1/2 C. small pearl tapioca 1 mango - peeled, seeded and diced 14 ice cubes

1/2 C. coconut milk

Directions 1. In a pan of boiling water, cook the tapioca pearls for about 10 minutes, stirring occasionally. 2. Cover and remove everything from the heat, then keep aside for about 30 minutes. 3. Drain well and refrigerate, covered before serving. 4. In a blender, add the mango and ice and pulse till smooth. 5. Divide the chilled tapioca pearls in 2 tall glasses and top with the mango mixture, followed by the coconut milk

114

Mango Drink Chinese Style

Homemade

Prep Time: 10 mins

Fruit Punch

Total Time: 10 mins Servings per Recipe: 8 Calories 61 kcal Fat 0.1 g Cholesterol 15.4g Sodium 0.5 g Carbohydrates 0 mg Protein 5 mg

Ingredients 1 C. sliced mango 1 C. diced, peeled papaya 1 C. orange juice 1/4 C. lime juice 1/4 C. white sugar, or to taste

1 tsp grated orange zest 4 C. water

Directions 1. In a blender, add the papaya and mango and pulse till smooth. 2. Add the remaining ingredients and pulse till well combined. 3. Serve immediately over the crushed ice.

Homemade Fruit Punch

115

CARIBBEAN

Rice

Prep Time: 15 mins Total Time: 2 hrs 15 mins Servings per Recipe: 6 Calories 341 kcal Fat 9.9 g Carbohydrates 52.2g Protein 11.7 g Cholesterol 0 mg Sodium 975 mg

Ingredients 1 (8 oz.) package dry kidney beans 4 tbsps olive oil 1 bulb shallot, minced 3 cloves garlic, minced 1 C. uncooked long grain white rice 2 bay leaves 1 tsp adobo seasoning (optional) 1 tbsp kosher salt

freshly ground black pepper to taste 1/4 tsp ground cloves 3 sprigs fresh parsley 3 sprigs fresh thyme 1 scotch bonnet chili pepper

Directions 1. 2. 3. 4. 5.

Get your beans boiling in three inches of water. Once the mix is boiling set the heat to low and cook them for 90 mins. Now remove any leftover liquids and place them to the side. Combine some water with liquid so that you have 5 C. of it. Now stir fry your garlic and shallots then combine in the beans and cook everything for 4 mins. 6. Add your 5 C. of liquid and then the rice. 7. Get everything boiling then add: thyme, bay leaves, parsley, adobo, cloves, pepper, salt, and the scotch bonnet pepper. 8. Place a lid on the pot and set the heat to low. 9. Let the contents gently cook for 22 mins. Then take out the leaves, parsley, and pepper. 10. Enjoy.

116

Caribbean Rice

Siesta

Prep Time: 10 mins

Key Honey Smoothie

Total Time: 10 mins Servings per Recipe: 2 Calories 198 kcal Fat 0.4 g Cholesterol 47.5g Sodium 4.7 g Carbohydrates 2 mg Protein 58 mg

Ingredients 1 mango - peeled, seeded and cubed 1 tbsp white sugar 2 tbsp honey 1 C. nonfat milk 1 tsp lemon juice

1 C. ice cubes

Directions 1. In a blender, add all the ingredients and pulse till smooth. 2. Divide the ice cubes in two serving glasses. 3. Add the mango smoothie over ice and serve.

Siesta Key Honey Smoothie

117

PINA COLADA

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 8 Calories 284 kcal Fat 10.3 g Carbohydrates 50.5g Protein 1.3 g Cholesterol 0 mg Sodium 8 mg

Ingredients 1 1/2 C. white sugar 1 1/2 C. water 1 (20 oz.) can canned crushed pineapple, drained

1 (13.5 oz.) can coconut milk 1/4 C. lime juice

Directions 1. Get your sugar and water boiling for about 2 mins while stirring. Then shut the heat. 2. Process your pineapple in a blender until smooth then combine them with the following in a bowl: lime juice, syrup (boiled water and sugar), and coconut milk. 3. Place the contents in the fridge for 4 hrs then the freeze the mix until slightly frozen to make some Pina coladas. 4. Enjoy.

118

Pina Colada

Tropical

Mango Pie

Prep Time: 15 mins Total Time: 2 hrs 20 mins Servings per Recipe: 24 Calories 219 kcal Fat 11.7 g Carbohydrates 27.1g Protein 2.5 g Cholesterol 26 mg Sodium 101 mg

Ingredients 2 C. all-purpose flour, sifted 1/2 C. confectioners' sugar 3/4 C. butter 1 (8 oz.) package cream cheese, softened 1/2 C. white sugar 1 tsp vanilla extract 3/4 (12 oz.) container whipped topping 1 C. cold water

2 envelopes unflavored gelatin 1 C. boiling water 1/2 C. white sugar 1/4 tsp salt 1/4 C. lemon juice 5 C. diced mango

Directions 1. 2. 3. 4.

Set your oven to 350 degrees F before doing anything else. In a bowl, mix together the flour and confectioners' sugar. With a pastry cutter, cut the butter and mix till a coarse crumb forms. Transfer the mixture into a 13x9-inch baking dish and cook everything in the oven for about 20-25 minutes. 5. Remove everything from the oven and keep aside to cool completely. 6. In a bowl, add the cream cheese, 1/2 C. of the white sugar, and vanilla extract and beat till smooth. 7. Fold in the whipped topping and place the mixture over the crust evenly. 8. Refrigerate for about 30 minutes. 9. In a bowl, add the cold water and sprinkle with the gelatin, then stir well. 10. Place the hot water over gelatin mixture and stir till the gelatin dissolves completely. 11. Add 1/2 C. of the sugar and salt into gelatin mixture and stir till the sugar dissolves. 12. Add the lemon juice and keep aside to cool. 13. Fold in the mango and refrigerate for about 15-20 minutes. 14. Pour mango gelatin over cream cheese filling and refrigerate for about 1 hour. Tropical Mango Pie

119

FRIED

Conch

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 220 kcal Fat 13.6 g Carbohydrates 14.8g Protein 9.6 g Cholesterol 44 mg Sodium 209 mg

Ingredients Fritters: 1 quart oil for frying 3/4 C. all-purpose flour 1 egg 1/2 C. milk ground cayenne pepper to taste seasoned salt to taste salt and pepper to taste 1 C. diced conch meat 1/2 onion, diced 1/2 green bell pepper, diced

2 stalks celery, diced 2 cloves garlic, diced Dipping Sauce: 2 tbsps ketchup 2 tbsps lime juice 1 tbsp mayonnaise 1 tbsp hot sauce salt and pepper to taste

Directions 1. Get a bowl, combine: garlic, pepper, celery, milk, bell peppers, salt, onions, flour, seasoned salt, conch, and eggs. 2. Mix everything into a smooth batter then drop dollops of the mix in 365 degree oil. Cook the fritters until browned all over then drain them on some paper towels. 3. Get a 2nd bowl, combine: pepper, ketchup, salt, lime juice, hot sauce, and mayo. 4. Serve your fritters with the spicy mayo mix. 5. Enjoy.

120

Fried Conch

Saint Martin

Mango Cobbler

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 12 Calories 384 kcal Fat 8.5 g Carbohydrates 76.1g Protein 3.4 g Cholesterol 22 mg Sodium 277 mg

Ingredients Mangos: 8 mangoes - peeled, seeded, and sliced 2 C. water 1/2 C. white sugar Batter: 2 C. white sugar 1/2 C. butter, softened

2 C. all-purpose flour 4 tsp baking powder 1/4 tsp salt 1 C. milk 1 tbsp vanilla extract

Directions 1. Set your oven to 375 degrees F before doing anything else. 2. In a pan, mix together the mangoes, 1/2 C. of the sugar and water on medium heat and simmer for about 5-6 minutes, stirring occasionally. 3. Drain the syrup from the mangoes, reserving in a bowl. 4. In a bowl, add the butter and 2 C. of the sugar and beat till creamy. 5. In another bowl mix together the flour, baking powder and salt. 6. Slowly, add the flour mixture and milk into the butter mixture and mix well. 7. Add the vanilla extract and mix till well combined. 8. Transfer the mixture into a 13x9-inch baking dish evenly and top with the mango slices. 9. Place bout 2 C. of the reserved syrup over the mangoes evenly and cook everything in the oven for about 40-45 minutes.

Saint Martin Mango Cobbler

121

JAMAICAN

Brown Rice

Prep Time: 10 mins Total Time: 1 hr Servings per Recipe: 8 Calories 398 kcal Fat 10.7 g Carbohydrates 71.6g Protein 6.1 g Cholesterol 0 mg Sodium 11 mg

Ingredients 1 tbsp vegetable oil 1/2 large onion, sliced 1/2 red apple, cored and sliced 1 pinch curry powder 1 C. water 2/3 C. brown rice

1 tsp dark molasses or treacle 1 small banana, sliced 1 tbsp unsweetened flaked coconut

Directions 1. Stir fry your apples and onions in oil until the onions are see-through then add in curry. 2. Cook everything for 1 more min before pouring in your water, molasses, and rice. 3. Get everything boiling before placing a lid on the pot, setting the heat to low, and cooking for 32 mins. 4. Add in the bananas and then your coconuts. Get everything hot again then plate the rice. 5. Enjoy.

124

Jamaican Brown Rice

Caribbean Fluff

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 192 kcal Fat 11.4 g Cholesterol 23.6g Sodium 1.6 g Carbohydrates 41 mg Protein 13 mg

Ingredients 1 C. heavy whipping cream 1 tsp vanilla extract 2 ripe mangoes, peeled and chopped 3 bananas, thickly sliced

2 (6 oz.) containers fresh blueberries

Directions 1. In a bowl, add the cream and vanilla extract and beat till stiff peaks form. 2. The whipped cream will form sharp peaks by lifting the beater straight up. 3. Gently. Fold in the fruit.

Caribbean Fluff

125

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