Jamaican Recipes: From Kingston to Montego Bay Taste All of Jamaica at Home with Delicious Jamaican Recipes [2 ed.]


275 119 3MB

English Pages [79]

Report DMCA / Copyright

DOWNLOAD PDF FILE

Table of contents :
Table of Contents
How to Make Jamaican Jerk Spice
Sweet and Sour Snapper Casserole
Caribbean Ginger Peanut Sauce
Jamaican Sunset Soup
Glazed Coconut Aoli Burgers
Kidney Beans and Rice from Jamaica
Seasoned Coconut Fillets
How to Make Jamaican Beef Patties at Home
Saucy Kingston Ribs
Tropical Potato Salad
Montego Bay BBQ Sauce
All-Spice Tempeh Bites
Hot Shrimp
Cherry Pimento and Potato Casserole
Caribbean Meatloaf
Saucy Oxtail 101
Ginger Chicken Kabobs
Turkey Roast with Pineapple Sauce
Jamaican Sloppy Burgers
Watercress Salad
Provolone Mortadella Sandwiches
Nutmeg Beef and Plantain Kabobs
Mexican Style Shrimp Quesadillas
Caribbean Burgers with Papaya Salsa
Jerk Flounder Fillets with Mango Sauce
Tamarind Chicken Roast
Spicy Chicken and Potato Casserole
French Toast Jamaican Island Style
Nutty Pineapple Rice Pudding
Caribbean Cornbread
Orange Jerk Marinade Sauce
Caribbean Porridge
Jerk Nacho Chips
Tomato Soup in the Tropics
How to Make Banana Cake
Teriyaki Shrimp
Jerk Shrimp Soup
Alternative Beef Patties with Fruit Salsa
Grilled Bonnet Chicken Quarters
Old Harbour Carrot Milk
Snapper Thyme Stir Fry
Crystalized Chicken Breasts
Summer Candied Cake
Grapefruit Cheesecake
Maria’s Confetti
How to Make Jamaican Curry Powder
Real Jerk Chicken
Recommend Papers

Jamaican Recipes: From Kingston to Montego Bay Taste All of Jamaica at Home with Delicious Jamaican Recipes [2 ed.]

  • 0 0 0
  • Like this paper and download? You can publish your own PDF file online for free in a few minutes! Sign Up
File loading please wait...
Citation preview

Jamaican Recipes From Kingston to Montego Bay Taste All of Jamaica at Home with Delicious Jamaican Recipes (2nd Edition) By BookSumo Press All rights reserved

Published by http://www.booksumo.com

1

LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

2

3

Table of Contents

52 . . . . . . . Orange Jerk Marinade Sauce 55 . . . . . . . Caribbean Porridge 56 . . . . . . . Jerk Nacho Chips

7 . . . . . . . . How to Make Jamaican Jerk Spice

57 . . . . . . . Tomato Soup in the Tropics

8 . . . . . . . . Sweet and Sour Snapper Casserole

58 . . . . . . . How to Make Banana Cake

9 . . . . . . . . Caribbean Ginger Peanut Sauce

61 . . . . . . . Teriyaki Shrimp

10 . . . . . . . Jamaican Sunset Soup

62 . . . . . . . Jerk Shrimp Soup

13 . . . . . . . Glazed Coconut Aoli Burgers

63 . . . . . . . Beef Patties with Fruit Salsa

14 . . . . . . . Kidney Beans and Rice from Jamaica

64 . . . . . . . Grilled Bonnet Chicken Quarters

15 . . . . . . . Seasoned Coconut Fillets

67 . . . . . . . Old Harbour Carrot Milk

16 . . . . . . . Jamaican Beef Patties at Home

68 . . . . . . . Snapper Thyme Stir Fry

19 . . . . . . . Saucy Kingston Ribs

69 . . . . . . . Crystalized Chicken Breasts

20 . . . . . . . Tropical Potato Salad

70 . . . . . . . Summer Candied Cake

21 . . . . . . . Montego Bay BBQ Sauce

74 . . . . . . . Grapefruit Cheesecake

22 . . . . . . . All-Spice Tempeh Bites

75 . . . . . . . Maria’s Confetti

25 . . . . . . . Hot Shrimp

76 . . . . . . . Jamaican Curry Powder

26 . . . . . . . Cherry Pimento and Potato Casserole

79 . . . . . . . Real Jerk Chicken

27 . . . . . . . Caribbean Meatloaf 28 . . . . . . . Saucy Oxtail 101 31 . . . . . . . Ginger Chicken Kabobs 32 . . . . . . . Turkey Roast with Pineapple Sauce 34 . . . . . . . Jamaican Sloppy Burgers 37 . . . . . . . Watercress Salad 38 . . . . . . . Provolone Mortadella Sandwiches 39 . . . . . . . Nutmeg Beef and Plantain Kabobs 40 . . . . . . . Mexican Style Shrimp Quesadillas 43 . . . . . . . Caribbean Burgers with Papaya Salsa 44 . . . . . . . Jerk Flounder Fillets with Mango Sauce 45 . . . . . . . Tamarind Chicken Roast 46 . . . . . . . Spicy Chicken and Potato Casserole 49 . . . . . . . French Toast Jamaican Island Style 50 . . . . . . . Nutty Pineapple Rice Pudding 51 . . . . . . . Caribbean Cornbread

5

6

How to Make

Jamaican Jerk Spice

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 5 Calories 10 kcal Fat 0.1 g Carbohydrates 2.4g Protein 0.3 g Cholesterol 0 mg 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 Chile 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. Get a bowl, sift: cinnamon, allspice, cayenne, salt, black pepper, sugar, thyme, cloves, and chipotle powder. 2. Get a container that is airtight for best storage and maximum shelf time. NOTE: Use this spice mix for any recipe which calls Jamaican jerk spice.

How to Make Jamaican Jerk Spice

7

SWEET AND SOUR

Snapper Casserole

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 101.0 Fat 0.9g Cholesterol 0.0mg Sodium 1293.8mg Carbohydrates 20.4g Protein 3.3g

Ingredients

2 medium red snapper, whole 1 medium onion, sliced 2 sprigs thyme 2 stalks green onions, sliced 1/2 bell pepper, sliced 2 garlic cloves 2 tbsp flour 1 1/2 C. water 1/4 C. soy sauce

1/4 C. ketchup 1/2 C. sweet and sour sauce 3 tbsp vinegar oil salt and pepper

Directions

1. Mix some water with vinegar of choice. Rinse the snapper fish with it. Pat it dry with some paper or kitchen towels. 2. Place a large skillet over medium heat. Heat 1 1/2 inch of oil in it. Place in it the snapper fish and cook it for 4 to 6 min on each side or until it becomes golden brown. 3. Drain the fish and place it aside. 4. Heat a splash of oil in a large pot over medium heat. Cook it the onion, thyme, green onion, bell pepper and garlic for 4 min. Add the flour and cook them for an extra minute. 5. Stir in the water, soy sauce, ketchup, sweet and sour sauce and vinegar. Place the snapper fish gently on top. 6. Cook the stew for 16 min. Adjust the seasoning of the stew then serve it warm. 7. Enjoy.

Sweet and Sour Snapper Casserole

8

Caribbean

Ginger Peanut Sauce

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 5 Calories 329.7 Fat 27.7g Cholesterol 0.0mg Sodium 610.7mg Carbohydrates 14.5g Protein 10.2g

Ingredients

4 tbsp vegetable oil 1 stalk lemongrass, sliced 3 oz. chopped onions 3 chopped garlic cloves 2 tsp shrimp paste, or fish sauce 6 oz. roasted peanuts 1 1/2 tsp tamarind paste

2 tsp fresh ginger, grated 1 ounce sugar 3 tbsp soy sauce

Directions 1. Get a food processor: Combine half of the oil with lemon grass, onion, garlic, fish sauce in it. Process them until they become smooth. Place it aside. 2. Place the peanuts in the same blender and pulse them several times until they become finely chopped. 3. Get in a small bowl filled of hot water. Place in it the tamarind and let it sit until it becomes soft. Drain it and squeeze it to get the juice. 4. Place a large skillet over medium heat. Heat the rest of the oil in it. Sauté in it the garlic mix for 2 min. 5. Stir in the tamarin juice with chopped peanuts. Cook the sauce for 6 to 8 min then serve it warm. 6. Enjoy.

Caribbean Ginger Peanut Sauce

9

JAMAICAN

Sunset Soup

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 8 Calories 104.1 Fat 2.2g Cholesterol 5.7mg Sodium 268.5mg Carbohydrates 15.0g Protein 5.7g

Ingredients

6 C. chicken stock 2 C. pumpkin flesh, cut into 1-inch cubes 2 C. potatoes, peeled and cut into 1-inch cubes 1 onion, minced 2 garlic cloves, minced 1/2 tsp dried thyme 1 bay leaf

2 tsp minced jalapeno peppers ground nutmeg, to taste 1/4 C. low-fat buttermilk 1/4 C. minced fresh coriander, for garnish

Directions

1. Place a large saucepan over medium heat. Cook in it the chicken stock until it starts simmering. 2. Stir in it the pumpkin cubes with potato, onion, garlic, thyme, bay leaf, jalapeno, nutmeg powder, a pinch of salt and pepper. 3. Cook the soup for 22 min until the veggies are done. Discard the bay leaf and place the soup aside to cool down for a while. 4. Get a food processor: Pour in it the soup in it and process them until it becomes smooth. 5. Stir the buttermilk into the soup then serve it with some bread. 6. Enjoy.

Jamaican Sunset Soup

10

11

12

Glazed Coconut Aoli Burgers

Prep Time: 1 hr Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 567.2 Fat 27.8g Cholesterol 82.2mg Sodium 878.6mg Carbohydrates 50.4g Protein 28.6g

Ingredients

1 1/2 lbs ground beef 2 tbsp chopped green bell peppers 2 tbsp chopped green onions 1 tbsp soy sauce 2 tsp ground allspice 1/2 tsp crumbled dried thyme 1/2 tsp cayenne pepper vegetable oil 6 Kaiser rolls, split 3 C. watercress, chopped

Coconut Aoli: 1/2 C. mayonnaise 2 tbsp unsweetened dried shredded coconut 1 tbsp chopped macadamia nuts 1 tbsp chopped cilantro Glaze: 1/3 C. duck sauce 1/3 C. salsa 1 large banana, chopped 2 plum tomatoes, chopped

Directions 1. Before you do anything, preheat the grill over medium heat. 2. To make the mayo: 3. Get a small mixing bowl: Whisk in it the mayonnaise with coconut, nuts and cilantro. Place it in the fridge. 4. To make the banana chutney: 5. Place a large pan over the grill. Stir in it the duck sauce, salsa, and banana. Let them cook for 6 min until they thicken. 6. To make the burgers: 7. Get a large mixing bowl: Mix in it the beef, bell pepper, green onion, soy sauce, allspice, thyme, and cayenne. Shape the mixture into 6 patties. 8. Grease the grill with some oil. Cook in it the burger patties for 6 to 8 min on each side. 9. Spread the mayo in the rolls then place in them the burger patties followed by watercress and chutney. Serve your burgers right away. 10. Enjoy. Glazed Coconut Aoli Burgers

13

KIDNEY BEANS

and Rice from Jamaica

Prep Time: 10 mins Total Time: 2 hr 30 mins Servings per Recipe: 8 Calories 386.0 Fat 10.8g Cholesterol 0.0mg Sodium 14.8mg Carbohydrates 61.2g Protein 12.1g

Ingredients

1 1/2 C. dried red kidney beans, soaked overnight 2 garlic cloves, crushed 1 (13 ounce) cans unsweetened coconut milk 2 scallions, chopped 1 tsp thyme 2 C. white rice 1 whole scotch bonnet pepper

Directions

1. Prepare the garlic with beans according to the instructions of the manufacturer. Reserve about 3 C. of the cooking liquid. 2. Place a large pot over high medium heat. Stir in it the reserved liquid with beans, thyme and scallions. Cook them until they start boiling. 3. Stir in the rice and lower the heat. Add the hot pepper to the pot and put on the lid. Let them cook until the rice absorb all the liquid for 15 to 20 min. 4. Serve your pudding warm. 5. Enjoy.

Kidney Beans and Rice from Jamaica

14

Seasoned

Coconut Fillets

Prep Time: 5 mins Total Time: 10 mins Servings per Recipe: 2 Calories 988.1 Fat 47.4g Cholesterol 244.7mg Sodium 318.0mg Carbohydrates 102.6g Protein 40.2g

Ingredients

5 oz. red snapper fillets, chunked 2 large eggs 1 3/4 C. white flour 6 oz. beer, or beef broth 1 tsp baking powder

3 C. grated fresh coconut 2 oz. vegetable oil salt and pepper

Directions 1. Sprinkle some salt and pepper all over the snapper fillets. 2. Get a mixing bowl: Whisk in it the eggs, 1 1/4 C. of flour, baking powder and beer. 3. Dust the snapper fillets with some flour then coat it with the beer batter. Roll the snapper fillets gently in the coconut flakes. 4. Place a large pan over medium heat. Heat in it the oil. Add the snapper fillets and cook them for 4 to 6 min on each side or until they become golden. 5. Serve your snapper fillet with some hot sauce. 6. Enjoy.

Seasoned Coconut Fillets

15

HOW TO MAKE

Jamaican Beef Patties at Home

Prep Time: 1 hr Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 1131.8 Fat 69.6g Cholesterol 328.6mg Sodium 1218.9mg Carbohydrates 88.9g Protein 37.0g

Ingredients

1 -3 tsp cooking oil 2 stalks scallions, finely chopped 1 lb ground beef 1 medium onion, finely chopped 2 tbsp thyme 1 habanero, finely chopped 1/2 tsp black pepper 1/2 C. breadcrumbs 1/2 tsp salt 2 tsp ketchup 1 tsp paprika

3/4-1 1/2 C. water 3 C. all-purpose flour 1/2 tsp salt 2 tbsp curry powder 1 C. butter 3/4 C. ice water 1 tbsp vinegar 2 egg yolks 1 egg, beaten

Directions 1.

2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.

Get a food processor: Combine in it the flour, salt, and curry powder. Place the butter in the food processor and blend them smooth again. Get a large mixing bowl: Whisk in it the water, vinegar, and egg yolks. Add the mix to the food processor and blend them smooth. Shape the mix into a ball and cover it completely with a plastic wrap. Place it in the fridge for 30 min. To make the filling: Before you do anything preheat the oven to 350 F. Get a large mixing bowl: Combine in it the meat, scallions, salt, onion and 1 tbsp of thyme. Place a large skillet over medium heat. Heat 1 tsp of oil in it. Add the beef mix and cook them for 12 min. Drain it and place it aside. Place the dough on a floured surface. Use a rolling pin to roll it until it becomes 1/8 inches thick. Slice the dough into 6 inches circles. Place 1 tbsp of the filling in the middle of each dough circle. Pull the dough over the filling to make half a circle and press the edges to seal them. Get a small mixing bowl: Whisk in it the water with egg. Brush the beef burgers with the egg mix. Place them on a lined up baking sheet. Cook them the burgers in the oven for 25 to 30 min. Serve them warm with your favorite sauce. Enjoy.

How to Make Jamaican Beef Patties at Home

16

17

18

Saucy

Kingston Ribs

Prep Time: 15 mins Total Time: 6 hr 15 mins Servings per Recipe: 2 Calories 2034.2 Fat 131.7g Cholesterol 258.9mg Sodium 911.9mg Carbohydrates 116.3g Protein 61.1g

Ingredients

1 1/2 lbs short rib of beef 1/2 C. white rum, optional 1 C. white rice 1 (14 1/2 ounce) cans diced tomatoes 1 fresh red pepper, minced 1/2 tsp ground ginger 1 tbsp olive oil 1/4 C. flour 1 large sweet onion, minced 2 tsp minced garlic

1 tsp brown sugar 1/4 tsp thyme 1/8 tsp cinnamon 1/8 tsp nutmeg 1/2 tsp red pepper flakes 1 tbsp orange zest 1 C. beef broth salt pepper

Directions 1. Place a large pan over medium heat. heat the olive oil in it. 2. Sprinkle some salt and pepper over the ribs. Dust them with some flour and brown them in the hot oil for 3 to 5 min on each side. 3. Drain it the ribs and place them in a slow cooker. Pour 1/2 C. of beef broth in the broth and stir it. Pour it back all over the ribs. 4. Get a mixing bowl: Stir in it the rest of the broth, Rum, can Diced Tomatoes, Diced Red Pepper, Ginger, Garlic, Brown Sugar, Thyme, Cinnamon, Nutmeg, Red Pepper Flakes, Orange Zest. 5. Add the mix to the ribs in the pot. Put on the lid and let them cook for 7 h. Once the time is up, serve your saucy ribs warm. 6. Enjoy.

Saucy Kingston Ribs

19

TROPICAL

Potato Salad

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 6 Calories 489.5 Fat 26.8g Cholesterol 129.0mg Sodium 1356.7mg Carbohydrates 52.9g Protein 10.6g

Ingredients

3 lbs red potatoes, peeled 4 slices turkey bacon, chopped 1 1/4 C. mayonnaise 1 tbsp dry mustard 1 tbsp chopped fresh thyme 1/2 tsp ground allspice 1/2 tsp turmeric 1 pinch cayenne pepper 3 hard-boiled eggs, halved 6 chopped cornichons or 6 gherkins

2 celery ribs, chopped 1 medium onion, chopped 2 tsp hot pepper sauce chopped fresh parsley

Directions

1. Bring a large salted pot of water to a boil. Cook in it the potatoes until they become soft. Discard the water and slice the potato into 3/4 inch chunk. 2. Place a large skillet over medium heat. Cook in it the bacon until it becomes crisp. Drain it, and place it aside. 3. Get a small mixing bowl: Whisk in it the mayonnaise, mustard, chopped thyme, allspice, turmeric and cayenne pepper to make the sauce. 4. Get a small mixing bowl: Place in it the egg yolks and mash them until they become smooth. 5. Get another small bowl: Place in it the egg white and mince it. 6. Add both the egg yolk and white to the sauce and mix them well. 7. Get a large mixing bowl: Place it in it the potato, with bacon, mayonnaise mixture, cornichons, celery, onion and hot pepper sauce. 8. Stir the salad well to coat. Place it in the fridge until ready to serve. 9. Enjoy.

Tropical Potato Salad

20

Montego Bay

Prep Time: 5 mins

BBQ Sauce

Total Time: 2 hr 5 mins Servings per Recipe: 1 Calories 124.2 Fat 1.1g Cholesterol 0.0mg Sodium 1244.0mg Carbohydrates 25.5g Protein 2.4g

Ingredients

1 1/2 C. cider vinegar 3 tbsp Worcestershire sauce 4 tsp lemon juice 2 tsp brown sugar 1 tbsp dry mustard 1 tbsp liquid smoke 1 tsp garlic powder 1 tsp cayenne 3/4 tsp salt 1/2 tsp Accent seasoning

1 C. catsup 1/2 C. tomato puree

Directions 1. Get a mixing bowl: Combine in it all the ingredients. Whisk them well. 2. Transfer the mix to a mason jar. Store it in the fridge until ready to use. 3. Enjoy.

Montego Bay BBQ Sauce

21

ALL-SPICE

Tempeh Bites

Prep Time: 15 mins Total Time: 60 mins Servings per Recipe: 4 Calories 177.9 Fat 13.1g Cholesterol 0.0mg Sodium 296.6mg Carbohydrates 6.9g Protein 10.6g

Ingredients

1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp sugar 1/2 tsp salt 1/2 tsp allspice 1/4 tsp fresh ground black pepper 1/4 tsp ground ginger

1/4 tsp cayenne 1/2 tsp dried thyme 1 packages tempeh, cubes 2 tbsp canola oil

Directions

1. Get a small mixing bowl: Whisk in it the garlic powder, onion powder, sugar, salt, allspice, pepper, ginger, cayenne, and thyme. 2. Place a pot over medium heat. Fill most of it with water and cook them until they start boiling. 3. Add the tempeh to it and cook it for 32 min over low heat. 4. Once the time is up, remove the tempeh from the water. Dry it with some paper towels. 5. Place a large pan over medium heat. Heat the oil in it. Sauté in it the tempeh dices for 2 to 3 min on each side or until they become golden. 6. Add the allspice mix to the tempeh. Stir them well for 30 sec. serve your tempeh bites warm. 7. Enjoy.

All-Spice Tempeh Bites

22

23

24

Hot

Prep Time: 15 mins

Shrimp

Total Time: 25 mins Servings per Recipe: 6 Calories 703.3 Fat 40.4g Cholesterol 736.2mg Sodium 1622.4mg Carbohydrates 1.6g Protein 79.2g

Ingredients

5 lbs shrimp 2 garlic cloves, minced 1 C. cooking oil 2 tsp salt 2 scotch bonnet peppers, minced

2 tbsp vinegar 3 allspice seeds

Directions 1. Place a large pot over medium heat. Heat the oil in it. Add the peppers with garlic, and a pinch of salt. Cook them for 1 min over high heat. 2. Stir in the shrimp and cook them for an extra 6 min. 3. Add the allspice seeds with vinegar. Stir them well and cook them for another 6 min. Serve your hot shrimp warm with your favorite sauce. 4. Enjoy.

Hot Shrimp

25

CHERRY PIMENTO

Potato Casserole

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 530.6 Fat 24.6g Cholesterol 68.7mg Sodium 1268.6mg Carbohydrates 58.6g Protein 21.4g

Ingredients

2 tbsp butter 2 tbsp flour 1 tsp salt 1 tsp pepper 2 C. milk 8 oz. cheese, shredded

4 potatoes, diced 1 onion, diced 14 oz. pimientos

Directions

1. Place a small saucepan over medium heat. Melt the butter in it. Add the flour with a pinch of salt and pepper. 2. Mix them well. Add the milk gradually while whisking all the time. Stir in the cheese until it melts to make the sauce. 3. Before you do anything else: Preheat the oven to 425 F. 4. Coat the bottom of a baking pan with some butter. Combine in it the pimento with potato and the cheese sauce. 5. Stir them well to combine them. Spread the mix in the pan and cover it with a piece of foil. Cook it in the oven for 42 min. 6. Once the time is up, remove the foil and cook the potato pan for an extra 12 min. Serve it warm. 7. Enjoy.

Cherry Pimento and Potato Casserole

26

Caribbean

Meatloaf

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 286.9 Fat 9.3g Cholesterol 119.7mg Sodium 532.1mg Carbohydrates 20.3g Protein 28.9g

Ingredients

1 lb minced lean beef 1 medium onion, chopped 3/4 C. breadcrumbs 2 tbsp jerk seasoning 1 tbsp garlic powder 1 egg

1 stalk spring onion, chopped 1 tbsp soy sauce 1 tbsp Worcestershire sauce

Directions 1. Before you do anything preheat the oven to 350 F. 2. Get a large mixing bowl: Mix in it all the ingredients well. Shape it into a meatloaf. 3. Coat a baking pan with a cooking spray. Place in it the meatloaf. Cook it in the oven for 32 min. 4. Once the time is up, serve your meatloaf with your favorite toppings. 5. Enjoy.

Caribbean Meatloaf

27

SAUCY

Oxtail 101

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 80.5 Fat 0.4g Cholesterol 0.0mg Sodium 2516.2mg Carbohydrates 16.3g Protein 3.7g

Ingredients

2 lbs oxtails 1 large onion, minced 1 large green bell pepper, diced 1 tbsp paprika 2 tbsp salt 3 carrots, scrubbed diced 1 oz. browning sauce 1 cans butter beans

2 garlic cloves 4 stalks thyme 6 allspice 1 oz. vinegar

Directions

1. Trim and wash the oxtail. Place it along with paprika, browning sauce, and salt in a pressure cooker. Press the sauté button and cook them for 5 min. 2. Stir in 4 C. of water into the pot. Put on the lid and cook them for 2 min over high pressure. 3. Once the time is up, use the quick method to release the pressure. Turn off the heat and pour the mix into a pot. 4. Cook in it the oxtail for 30 to 35 min over low medium heat until the oxtail becomes soft. 5. Stir in the onion, bell pepper, carrots, garlic, thyme, allspice and vinegar. Cook them for 20 min until the veggies soften. 6. Add the butter beans to the stew and cook them for 3 min. Serve your stew warm. 7. Enjoy.

Saucy Oxtail 101

28

29

30

Ginger

Chicken Kabobs

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 244.1 Fat 13.3g Cholesterol 72.6mg Sodium 426.9mg Carbohydrates 5.2g Protein 24.9g

Ingredients

1 lb boneless skinless chicken breast, chunks 2 green onions 1 jalapeno, seeded and chopped 3 tbsp extra virgin olive oil 1 tbsp gingerroot, peeled and chopped 2 tbsp white wine vinegar

1 tsp ground allspice 1 tsp dried thyme 1/2 tsp salt 2 red bell peppers, cut in 1 inch pieces

Directions 1. Get a food processor: Combine in it the onions, chile, ginger, vinegar, allspice, thyme, salt, and 2 tbsp olive oil. Process them until they become smooth. 2. Get a large zip lock bag: Combine in it the chicken pieces with the onion mix. Shake them well to coat. Place it in the fridge for 32 min. 3. Get a small bowl: Stir in it the olive oil with bell pepper. 4. Before you do anything, preheat the grill and grease it 5. Thread the chicken pieces with bell pepper chunks into greased skewers while alternating between them. 6. Cook the chicken kabobs on the grill for 4 to 8 min on each side. Serve them warm. 7. Enjoy.

Ginger Chicken Kabobs

31

TURKEY ROAST

with Pineapple Sauce

Prep Time: 35 mins Total Time: 2 hr 5 mins Servings per Recipe: 8 Calories 487.5 Fat 22.8g Cholesterol 147.4mg Sodium 432.6mg Carbohydrates 17.6g Protein 50.4g

Ingredients

1/2 C. scallion, minced 1/4 C. extra virgin olive oil 5 cloves garlic, minced 3 tbsp ginger, grated 3 tbsp fresh thyme leaves 1 scotch bonnet pepper, minced 1 tbsp brown sugar Salsa: 1 tbsp Old Bay Seasoning 1 tsp black pepper 1 tsp salt

1/2 tsp ground allspice 1 (4 lb) boned and rolled turkey breast 1 C. fresh pineapple, fine chopped 1/2 C. red onion, fine chopped 1/3 C. apricot-pineapple preserves 1/4 C. chopped cilantro 2 tbsp lime juice 1 -1 1/2 tbsp jalapeno, seeded and minced salt, to taste pepper, to taste

Directions

1. To make the roast: 2. Get a mixing bowl: Mix in it the scallions, olive oil, garlic, ginger, thyme, scotch bonnet, brown sugar, old bay seasoning, black pepper, salt and allspice. 3. Use a sharp knife to poke several holes in the turkey breast. Fill the holes with some of the garlic mix. Rub the rest of it all over the turkey breast. 4. Cover it completely with a plastic wrap and place it in the fridge for an overnight. 5. Before you do anything preheat the oven to 350 F. 6. Remove the plastic wrap and place the turkey breast on a greased roasting pan. Cover it completely with a piece of foil and cook it for 52 min. 7. Once the time is up, discard the foil and cook the roast for an extra 30 min while basting it with some apple juice if you desire. 8. Change the oven setting to broiling. Place the turkey breasts in the lowest rack and cook it for 8 to 12 min or until it becomes golden. 9. Wrap the chicken breast with piece of foil and place it aside to rest until ready to serve for at least 16 min. 10. To make the pineapple sauce: Turkey Roast with Pineapple Sauce

32

11. Get a mixing bowl: 12. Stir in it the all the salsa ingredients. 13. Serve your turkey warm roast with the pineapple salsa. 14. Enjoy.

33

JAMAICAN

Sloppy Burgers

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 3 Calories 456.1 Fat 13.9g Cholesterol 51.4mg Sodium 808.2mg Carbohydrates 54.7g Protein 28.7g

Ingredients

1/2 lb ground beef 1 small onion, chopped 2 garlic cloves, minced 1/8-1/4 tsp cayenne pepper 1cans diced tomatoes with jalapeno peppers, undrained 1 cans black beans

1/2 C. diced green pepper 3 whole wheat hamburger buns, split salt pepper

Directions

1. Place a large pan over medium heat. Combine in it the beef with onion, garlic, cayenne pepper, a pinch of salt and pepper. Cook them for 8 min. 2. Add the beans with tomato. Put on the lid and cook them for 6 min. Stir in the pepper and cook them for another 6 min. 3. Divide the beef mix between the burger buns then serve them with your favorite toppings. 4. Enjoy.

Jamaican Sloppy Burgers

34

35

36

Watercress Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 114.5 Fat 10.0g Cholesterol 0.0mg Sodium 53.9mg Carbohydrates 5.4g Protein 3.4g

Ingredients

18 oz. spinach, fresh 1 bunch watercress 7 scallions, chopped

2 garlic cloves 1 1/2 C. vinaigrette 1 C. Caramelized pecans, or normal pecans

Directions 1. Get a large mixing bowl: Combine in it the watercress with spinach. 2. Drizzle some of the vinaigrette all over it. Sprinkle the caramelized pecans scallions over them. Drizzle more vinaigrette on top. 3. Serve your salad right away. 4. Enjoy.

Watercress Salad

37

PROVOLONE

Mortadella Sandwiches

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 662.6 Fat 62.5g Cholesterol 61.5mg Sodium 1805.0mg Carbohydrates 8.0g Protein 19.3g

Ingredients

1 roasted red pepper, chopped 4 oz. black olives, chopped 4 oz. green olives, chopped 4 oz. extra virgin olive oil 2 tbsp chopped parsley 2 anchovy fillets, chopped 1 tsp dried oregano 1 tbsp lemon juice 1 1/2 oz. lettuce, shredded 6 oz. chopped tomatoes 6 oz. sliced mortadella

4 oz. sliced jerk sausage 4 oz. provolone cheese, sliced thinly Pepper Salt

Directions

1. Get a mixing bowl: Stir in it the red pepper, olives, olive oil, and parsley, anchovies, oregano and lemon juice to make the salad. 2. Slice 4 bread rolls of your choice in half and place them aside. 3. Pour the olives and pepper salad in a colander and drain it then place it aside. 4. Brush the bread rolls with the drained oil. Divide half the olives and pepper salad between them followed by all the greens, tomato, meats and cheese. 5. Lay the remaining salad on top. Cover the sandwiches completely with a plastic wrap and place them in the fridge for 2 h to an overnight. 6. Serve them with your favorite sauce. 7. Enjoy.

Provolone Mortadella Sandwiches

38

Nutmeg Beef

and Plantain Kabobs

Prep Time: 8 mins Total Time: 16 mins Servings per Recipe: 6 Calories 388.6 Fat 17.9g Cholesterol 102.0mg Sodium 524.2mg Carbohydrates 24.5g Protein 33.3g

Ingredients

1/2 C. chopped green onion 1 tbsp ground allspice 2 tbsp red wine vinegar 1 tsp salt 1 tsp chopped thyme 2 tsp soy sauce 1/2 tsp ground cinnamon 1/8 tsp ground nutmeg 2 habaneros, seeded 1 1/2 lbs boneless sirloin, cubes

1 red bell pepper, chopped 1 red bell pepper, chopped 2 black-ripe plantains, peeled, chunked cooking spray

Directions 1. Before you do anything, preheat the grill and grease it. 2. Get a food processor: Combine in it the green onions, allspice, vinegar, salt thyme, soy sauce, cinnamon, nutmeg and hot peppers. Blend them smooth. 3. Get a large zip lock bag: Mix in it the beef chunks with bell pepper, and green onion mix. Seal the bag and refrigerate it for 25 min. 4. In the meantime, preheat the grill. 5. Once the time is up, drain the bell pepper, plantain, and beef pieces. Thread them into skewers while alternating between them. 6. Grease the grill and grill in it the kabobs for 5 to 7 min on each side. Serve them right away. 7. Enjoy.

Nutmeg Beef and Plantain Kabobs

39

MEXICAN

Shrimp Quesadillas

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 1 Calories 432.5 Fat 20.1g Cholesterol 162.4mg Sodium 1070.6mg Carbohydrates 34.0g Protein 27.6g

Ingredients

8 flour tortillas nonstick cooking spray 3 green onions, chopped 1/2 tsp cumin 1 1/2 C. Mexican blend cheese

1/2 lb cooked shrimp, peeled and deviened salsa sour cream

Directions

1. Before you do anything, position the oven rack in the lowest part of it. Preheat it to 450 F. 2. Cover a baking sheet with a piece of foil. Lay on it 4 tortillas. Spray them slightly with a cooking spray. 3. Top the tortillas with half of the cheese blend, top it with the shrimp, green onion and cumin. 4. Sprinkle the remaining cheese on top them then cover them with the remaining tortillas. 5. Cook the quesadillas in the oven for 12 min. Serve them warm. 6. Enjoy.

Mexican Style Shrimp Quesadillas

40

41

42

Caribbean

Burgers with Papaya Salsa

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 4 Calories 293.6 Fat 10.8g Cholesterol 124.7mg Sodium 310.7mg Carbohydrates 24.4g Protein 26.5g

Ingredients

1/2 C. papaya, diced 1 C. mango, diced 3/4 C. red onion, minced 1/2 C. green pepper, minced 2 tbsp cilantro, minced 2 tbsp fresh lime juice 1/2 C. quick oats, uncooked 1/3 C. ketchup

1 tbsp caribbean jerk seasoning 1 egg 1 lb lean ground turkey

Directions 1. To make the salsa: 2. Get a mixing bowl: Stir in it the papaya, mango, 1/4 C. of red onion and 14/ C. green pepper, cilantro and lime juice. 3. To make the burgers: 4. Get a mixing bowl: Combine in it the turkey, 1/2 C. red onion, remaining 1/4 C. of green pepper, oats, ketchup, jerk seasoning and egg. Combine them well. 5. Shape the mix into 4 burgers. Place them on a lined up baking sheet and cover them with a plastic wrap. 6. Place the burgers in the fridge to sit for 25 min. 7. Preheat the oven Broiler. 8. Discard the plastic wrap and place the burgers pan in the oven for 22 to 27 min. Once the time is up, serve your burgers warm with the salsa. 9. Enjoy.

Caribbean Burgers with Papaya Salsa

43

JERK

Flounder Fillets with Mango Sauce

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 467.8 Fat 22.3g Cholesterol 92.2mg Sodium 459.3mg Carbohydrates 34.8g Protein 33.5g

Ingredients

4 flounder fillets 3 tbsp jamaican jerk rub 2 tbsp vegetable oil 1/2 C. whole wheat flour 2/3 C. mayonnaise 4 limes 4 tbsp mango preserves 8 -10 fresh basil leaves

Directions

1. Place a large pan over medium heat. Heat the oil in it. 2. Season the flounder fillets with some salt and pepper. Coat them with jerk rub. Dust them lightly in the flour and fry them in the hot oil for 6 min on each side. 3. Get a small mixing bowl: Combine in it the mango preserves and mayo in a mixing bowl. 4. Add the grazed zest of the 3 limes and the juice of 4 limes. Stir them well. 5. Serve your fried jerk flounder with the mango salsa. 6. Enjoy.

Jerk Flounder Fillets with Mango Sauce

44

Tamarind

Chicken Roast

Prep Time: 4 hr 30 mins Total Time: 5 hr 30 mins Servings per Recipe: 6 Calories 733.9 Fat 45.3g Cholesterol 176.2mg Sodium 190.5mg Carbohydrates 24.5g Protein 55.0g

Ingredients

2 1/4 C. water 2 tsp jamaican jerk spice 1/2 tsp jamaican jerk spice 2 tsp gingerroot, chopped 2 tbsp garlic, chopped 1/2 C. unsweetened pineapple juice 1/2 C. peanut oil 3 lbs chicken parts 3 tbsp tamarind paste 3 tbsp light corn syrup

3 tbsp cider vinegar, plus 1 tsp cider vinegar 4 tbsp molasses 1/2 tsp Louisiana hot sauce

Directions 1. Get a pot: Combine in it the water with 1/2 tsp of the Jamaican spices. Let them cook over low medium heat. Turn off the heat and place it aside to cool down. 2. Once the time is up, stir the pineapple juice and oil to it. 3. Get a large mixing bowl: Place the chicken in it and pour the pineapple juice mix all over it. Cover the bowel with a plastic wrap and place it in the fridge for 5 h. 4. Get a food processor: Combine in it the remaining Jamaican spices hot sauce and 1/4 C. water. Process them until they become smooth to make the sauce. 5. Before you do anything preheat the oven to 350 F. 6. Drain the chicken from the marinade and place it in a baking sheet. Cook the chicken in the oven for 1 h while coating with the glaze for every 8 to 12 min. 7. Once the time is up, wrap the chicken in a piece of foil and place it aside to rest for 10 min. serve it warm. 8. Enjoy.

Tamarind Chicken Roast

45

SPICY

Chicken and Potato Casserole

Prep Time: 36 hr Total Time: 48 hr Servings per Recipe: 60 Calories 121.3 Fat 2.0g Cholesterol 18.3mg Sodium 322.8mg Carbohydrates 18.1g Protein 8.3g

Ingredients

8 lbs bone-in skinless chicken pieces 2 large onions, diced finely 9 scallions, minced 2 red bell peppers, diced 1 green bell pepper, diced 5 tbsp garlic powder 3 tbsp onion powder 1 tbsp allspice 1/4 C. seasoning salt 3 tbsp black pepper 3 tbsp brown sugar 8 tbsp soy sauce

7 C. stewed tomatoes 1 scotch bonnet pepper, minced 2 tbsp minced garlic 1/2 tbsp allspice 2 tsp black pepper 3/4 C. ketchup 4 1/2 C. chicken broth 1/4 C. canola oil 3 large onions, diced 9 large carrots, diced 8 lbs russet potatoes, peeled and cubed

Directions 1. Get a large mixing bowl: Mix in it the chicken parts, onions, scallions, bell peppers, garlic powder, onion powder, allspice, seasoned salt, black pepper, brown sugar and soy sauce. 2. Cover the bowl with a piece of a plastic wrap and place it in the fridge for an overnight. 3. Place a large saucepan over low heat: Stir in it the tomatoes, Scotch Bonnet pepper, minced garlic, allspice, black pepper, ketchup and chicken broth. 4. Let them cook for 2 h while stirring them from time to time. Remove the peppers and place the tomato sauce aside. 5. Before you do anything, preheat the oven broiler. 6. Pour the marinated chicken mix in a greased baking sheet. Cook it in the oven for 10 min while stirring it halfway through. 7. Place a large saucepan over medium heat. Heat the oil in it. Sauté in it the onion for 26 min. 8. Stir in the carrots and potatoes, and cook them for 8 min over medium heat. 9. Transfer the mix to the cooked chicken casserole. Stir them well and cover the casserole with a piece of foil. 10. Cook the chicken casserole in the oven for 5 h 5 min. 11. Once the time is up, add the tomato sauce to the casserole and stir them well. Cook the casserole in the oven for an extra 1 h. Serve it warm. 12. Enjoy. Spicy Chicken and Potato Casserole

46

47

48

French Toast

Jamaican Island Style

Prep Time: 12 mins Total Time: 12 hrs 10 mins Servings per Recipe: 6 Calories 420.4 Fat 19.0g Cholesterol 118.0mg Sodium 546.3mg Carbohydrates 52.9g Protein 9.5g

Ingredients

1 loaf French bread 1 C. orange juice 1/2 C. whipping cream 2 eggs 1 tsp ground cinnamon 1/4 tsp ground nutmeg 1/8 tsp ground ginger

1/4 C. white sugar 4 -5 tbsp butter powdered sugar maple syrup

Directions 1. Slice the French bread into 1 1/2 inch slices. Lay them on a rack and let them sit for an overnight. 2. Get a large mixing bowl: Whisk in it the orange juice, whipping cream, eggs, cinnamon, nutmeg, ginger and sugar until they become frothy. 3. Grease a casserole dish with some butter. Stir the bread slices into the orange batter. Place them aside to sit for 12 min. 4. Place a large pan over medium heat. Cook in it half of the butter over medium heat until it melt. 5. Add half of the French bread mix and cook them for 5 min until they become golden brown. Place it aside. Repeat the process with the remaining mix. 6. Serve your orange French toast with fruits or ice cream. 7. Enjoy.

French Toast Jamaican Island Style

49

NUTTY PINEAPPLE

Rice Pudding

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 304.0 Fat 8.8g Cholesterol 0.0mg Sodium 15.8m Carbohydrates 52.5g Protein 6.4g

Ingredients

2 C. cooked rice 1 cans oranges, chopped 1 cans pineapple, drained 1/2 C. chopped red bell pepper 1/2 C. almonds, toasted 1/3 C. sliced green onion 1/4 C. flaked coconut, toasted

2 tbsp mango chutney 1/4 tsp ground ginger

Directions

1. Place a large pan over medium heat. Stir in it all the ingredients. Cook them for 6 min while stirring them all the time. 2. Serve your pudding warm with your favorite toppings. 3. Enjoy.

Nutty Pineapple Rice Pudding

50

Caribbean

Cornbread

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 1110.1 Fat 66.4g Cholesterol 125.9mg Sodium 1240.8mg Carbohydrates 118.1g Protein 20.7g

Ingredients

1 3/4 C. yellow cornmeal 1/2 C. light brown sugar 1 C. flour 1 tsp ginger 1 tsp salt 1 1/4 tsp baking soda

2 eggs, beaten 2 tbsp butter, melted 2 C. buttermilk 1 cans coconut

Directions 1. Before you do anything preheat the oven to 375 F. 2. Get a large mixing bowl: Stir in it the flour, ginger, salt and baking soda. Fold in it the cornmeal. 3. Get a mixing bowl: Whisk in it the eggs, melted butter and buttermilk. Add the cornmeal mix with 2/3 of the coconut. Combine them well. 4. Grease a baking pan with some butter. Pour in it the batter. Top it with the rest of the coconut. Cook it in the oven for 26 min. 5. Allow the cornbread to cool down completely then serve it. 6. Enjoy.

Caribbean Cornbread

51

ORANGE JERK

Marinade Sauce

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 120.0 Fat 9.2g Cholesterol 0.0mg Sodium 1062.2mg Carbohydrates 7.8g Protein 1.8g

Ingredients

1/2 C. orange juice 1/2 C. vinegar 1/4 C. soy sauce 1/4 C. olive oil 1 jalapeno pepper, diced 1 tbsp brown sugar 1 tsp salt 1 tsp thyme 1 tsp cinnamon

1/2 tsp nutmeg 1 tbsp allspice 1 tbsp gingerroot, minced 3 cloves garlic, minced 4 green onions, thinly sliced

Directions

1. Get a roasting pan: Stir in it all the ingredients. Place your meat of choice in it and refrigerate it for 35 min. 2. Enjoy.

Orange Jerk Marinade Sauce

52

53

Caribbean

Porridge

Prep Time: 5 mins Total Time: 45 mins Servings per Recipe: 4 Calories 190.0 Fat 4.1g Cholesterol 11.7mg Sodium 350.4mg Carbohydrates 33.1g Protein 5.4g

Ingredients

4 C. water 1/2 tsp salt 1 C. fine yellow cornmeal 1 tbsp flour 1 C. milk

1 tsp vanilla extract 1/4 tsp cinnamon 2 tbsp condensed milk

Directions 1. Place a large saucepan medium heat. Pour in it the water with a pinch of salt. Cook them it starts boiling. 2. Get a large mixing bowl: Mix in it the cornmeal with flour and a pinch of salt. Add the milk gradually while mixing all the time until you get a thick batter. 3. Pour the batter into the hot water and stir them well. Put on the lid and let them cook for 16 min. 4. Fold the vanilla and cinnamon into the pot. Put on the lid and cook them for 16 min. Stir the condensed milk into the porridge then serve it warm. 5. Enjoy.

Caribbean Porridge

55

JERK

Nacho Chips

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 336.7 Fat 20.7g Cholesterol 103.5mg Sodium 787.1mg Carbohydrates 10.6g Protein 28.8g

Ingredients

jamaican jerk spice 1 red bell pepper 1 yellow bell pepper 2 boneless skinless chicken breasts 1 lemon 1 (12 1/2 ounce) bags taco flavor Doritos 2 C. four-cheese Mexican blend cheese

Directions

1. Bring a large salted pot of water to a boil. Cook in it the chicken for 15 to 20 min or until it is done. 2. Slice the chicken breasts into small pieces. Add to them the jerk spice and mix them well. 3. Discard the pepper seeds and finely chop it. Add it to the chicken pieces with the lemon juice and mix them well. 4. Before you do anything else, preheat the oven to 400 F. 5. Lay the Doritos on a baking sheet then top it with the chicken and bell pepper mix. Sprinkle the cheese blend on top then cook them in the oven for 5 to 6 min. 6. Serve your nachos with your favorite toppings. 7. Enjoy.

Jerk Nacho Chips

56

Tomato Soup

in the Tropics

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 1 Calories 108.1 Fat 4.1g Cholesterol 0.0mg Sodium 166.5mg Carbohydrates 17.4g Protein 2.3g

Ingredients

2 tbsp olive oil 1 C. chopped onion 3 C. chopped tomatoes 1 (28 ounce) cans tomatoes, undrained 1/4 C. chopped basil 1 tsp sugar 3 tbsp fresh lemon juice 1 tbsp fresh orange zest 2 C. orange juice 3 tbsp chopped cilantro

3 tbsp chopped parsley 1/2-1 tsp salt pepper

Directions 1. Place a large saucepan over medium heat. Heat the oil in it. 2. Sauté in it the onion for 12 min. Add the tomato with canned tomatoes with juice, basil, sugar, lemon juice, and orange peel. 3. Cook them until they start boiling. Put on the lid and cook them for 12 min over low heat. 4. Get a food processor: Combine in it the orange juice, cilantro, parsley, salt, and pepper. Process them until they become smooth. 5. Add 2 C. of the tomato soup to the food processor. Blend them again. Stir the mix back into the saucepan. 6. Cook the soup for an extra 12 min over low heat. Serve it warm. 7. Enjoy.

Tomato Soup in the Tropics

57

HOW TO MAKE

Banana Cake

Prep Time: 30 mins Total Time: 1 hr Servings per Recipe: 15 Calories 358.9 Fat 17.1g Cholesterol 63.3mg Sodium 308.6mg Carbohydrates 48.8g Protein 4.2g

Ingredients

nonstick cooking spray, with flour 2/3 C. butter 1 1/4 C. sugar 1 tsp vanilla extract 2 eggs 1 C. milk 1 C. mashed banana 2 1/4 C. all-purpose flour 1 tsp baking powder 1 tsp baking soda

1/2 tsp salt 1/2 C. chopped walnuts 1/3 C. butter 3/4 C. firmly packed brown sugar 2 tbsp milk 1 C. flaked coconut 1/3 C. chopped walnuts

Directions

1. Before you do anything preheat the oven to 350 F. Grease a baking pan with a cooking spray. 2. Get a large mixing bowl: Combine in it the butter, sugar, vanilla and eggs. Beat them until they become smooth and light. 3. Place the milk, bananas, flour, baking powder, baking soda and salt on top of them. Cream them until they become creamy. 4. Fold 1/2 C. of the walnuts into the batter. Pour the batter in the greased pan. Cook it in the oven for 44 to 48 min. 5. Place heavy saucepan over medium heat. Stir in it the butter, brown sugar and milk. Cook them for about 2 to 3 min while stirring them all the time. 6. Fold the coconut flakes with the chopped walnuts into the mix. 7. Preheat the oven broiler. Place the rack 4 inches away from the flames. 8. Pour the milk sauce all over the cake while it is hot in the pan. Cook the cake the oven for 3 to 4 min. 9. Once the time is up, allow the cake to cool down completely then serve it. 10. Enjoy. How to Make Banana Cake

58

Teriyaki

Shrimp

Prep Time: 3 hr Total Time: 3 hr 25 mins Servings per Recipe: 4 Calories 187.4 Fat 7.0g Cholesterol 236.1mg Sodium 1336.0mg Carbohydrates 4.6g Protein 25.5g

Ingredients

2 tbsp jerk seasoning 1 tbsp pickled pepper sauce 5 tbsp teriyaki sauce 1 tsp soy sauce 1/2 C. chopped green onion

1 tbsp fresh basil, chopped 2 tbsp melted butter 1 lb shrimp, deveined

Directions 1. Get a mixing bowl: Combine in it the Jamaica sauce, pickled pepper sauce, Teriyaki sauce, soy sauce, green onions, and chopped basil. Mix them well. 2. Add the shrimp to the bowl and toss them to coat. Cover it with a plastic wrap and place it in the fridge for 3 h. 3. Before you do anything else, preheat the smoker according to the directions of the manufacturer. 4. Drain the shrimp from the marinade and coat it completely with the melted butter. Smoke it for 25 to 30 min. Serve it warm. 5. Enjoy.

Teriyaki Shrimp

61

JERK

Shrimp Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 108.7 Fat 3.3g Cholesterol 67.8mg Sodium 140.2mg Carbohydrates 10.0g Protein 9.9g

Ingredients

2 tsp oil 1 bunch scallion, chopped 1 (7 ounce) cans sweetcorn, drained 1 stalk celery, sliced 1 tsp jamaican jerk spice 6 oz. large shrimp, defrosted

2 tbsp cornstarch 1 3/4 pints vegetable stock

Directions

1. Place a pot over medium heat. Heat the oil in it. Add the celery with corn and scallions. Cook them for 3 min. 2. Stir in the shrimp with the jerk seasoning. 3. Get a mixing bowl: Whisk in it the stock with cornstarch. Pour the mix all over the shrimp, cook it until it starts boiling. 4. Let the soup cook for an extra 3 to 4 min. Serve it warm. 5. Enjoy.

Jerk Shrimp Soup

62

Alternative

Beef Patties with Fruit Salsa

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 468.2 Fat 12.9g Cholesterol 87.3mg Sodium 671.9mg Carbohydrates 63.6g Protein 24.6g

Ingredients

1 lb ground beef 1/2 C. chopped onion 1 jalapeno chile, minced 2 garlic cloves, minced 4 tsp curry powder 1/2 tsp dried thyme leaves 1/2 tsp turmeric 1/4 tsp fresh ground pepper 1/8 tsp ground red pepper salt,

1/4 C. Bread Crumbs 1/4 C. water 2 (8 ounce) Refrigerated Crescent Dinner Rolls Salsa: 1 C. chunky salsa 1 (15 1/4 ounce) cans mixed fruit, save 1 tbsp juice 1/4 tsp nutmeg

Directions 1. Before you do anything, preheat the oven to 375 F. 2. Place a large pan over medium heat, brown in it the beef with onion, chile & garlic. Cook them for 10 min while stirring often. Discard the excess fat. 3. Stir the curry powder, thyme, turmeric, pepper, grind red pepper & salt into the pan. Cook them for 1 min. 4. Stir in the bread crumbs and water. Cook them for several minutes until all the liquid is absorbed. 5. In the meantime, preheat the oven to 375 F. 6. Lay the dough on a working surface and divide it into 8 rectangular pieces. Pour 2 tbsp of the beef filling in the middle of each dough rectangular. 7. Pull the other side of dough over the filling to cover it. Press the edges to seal them and place them on a lined up cookie sheet. 8. Cook the meat pies in the oven for 16 to 22 min or until they become golden. Serve them warm with some chunky tomato salsa. 9. Enjoy. Alternative Beef Patties with Fruit Salsa

63

GRILLED BONNET

Chicken Quarters

Prep Time: 2 hr Total Time: 2 hr 30 mins Servings per Recipe: 4 Calories 627.4 Fat 47.9g Cholesterol 138.6mg Sodium 1147.2mg Carbohydrates 17.1g Protein 33.5g

Ingredients

1 bunch green onion, cut into 2-inch lengths 4 garlic cloves 2 inches piece peeled fresh ginger, discs 1 tbsp thyme leave 1 tsp ground allspice 1 whole cinnamon stick, broken 1 tsp ground nutmeg 2 tsp coarsely ground black pepper 1 -3 scotch bonnet peppers, diced

2 tbsp dark brown sugar 1/4 C. soy sauce 4 limes, juice of 1/2 C. vegetable oil 4 chicken leg quarters, quartered

Directions

1. Get a food processor: Combine in it all the ingredients aside from the chicken and oil. Blend them smooth while adding the oil in a steady stream to make the marinade. 2. Get a large Ziploc bag: Place in it the chicken quarters with 2/3 of the marinade. Place it in the fridge for 2 to 8 h. 3. Before you do anything preheat the grill and grease it. 4. Drain the chicken pieces from the marinade. Cook them for 5 to 7 min on each side while drizzling the remaining marinade over it. 5. Serve your Grilled chicken warm. 6. Enjoy.

Grilled Bonnet Chicken Quarters

64

65

66

Old Harbour

Carrot Milk

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 1 Calories 919.8 Fat 19.7g Cholesterol 69.3mg Sodium 694.0mg Carbohydrates 170.2g Protein 21.8g

Ingredients

2 lbs carrots 5 C. water 1 C. condensed milk

1 tsp finely grated nutmeg 1 tsp vanilla

Directions 1. Peel the carrot and slice them into pieces. 2. Get a food processor: Place in it the carrots and process them until they become smooth. 3. Pour the processed carrot in a colander or a piece of cloth and drain them. Reserve the liquid and discard the carrot flesh. 4. Get a large jug: Combine in it the carrot juice with condensed milk & vanilla. Whisk them well. 5. Sprinkle the nutmeg over the juice then serve it. 6. Enjoy.

Old Harbour Carrot Milk

67

SNAPPER

Thyme Stir Fry

Prep Time: 15 min Total Time: 30 mins Servings per Recipe: 4 Calories 388.8 Fat 16.8g Cholesterol 79.9mg Sodium 128.5mg Carbohydrates 12.0g Protein 45.9g

Ingredients

4 red snapper fillets 1/4 C. vegetable oil coarse salt and black pepper 2 leeks, sliced ( white and light green only) 2 carrots, julienned 4 sprigs thyme, fresh 1 scotch bonnet pepper, minced

1 pinch ground allspice 2 tbsp white vinegar 1 lime, cut in wedges

Directions

1. Use a sharp knife to make 3 holes in each fish. Season them with some salt and pepper. 2. Place a large pan over medium heat. Heat 2 tbsp of oil in it. Cook in it snapper for 1 to 2 min on each side. 3. Drain the snapper and place it aside. Heat the remaining oil in the same pan. 4. Add the leeks, carrots, thyme, scotch bonnet and allspice. Cook them for 6 min. Stir in the vinegar with a pinch of salt and pepper. Cook them for 2 to 3 min. 5. Spoon the mix over the snapper. Serve it warm. 6. Enjoy.

Snapper Thyme Stir Fry

68

Crystalized

Chicken Breasts

Prep Time: 30 mins Total Time: 40 mins Servings per Recipe: 4 Calories 29.5 Fat 0.0g Cholesterol 0.0mg Sodium 875.3mg Carbohydrates 7.5g Protein 0.1g

Ingredients

4 chicken breasts halves 2 tbsp brown sugar 1 1/2 tsp salt 1/2 tsp ground black pepper 1/2 tsp ground paprika 1/2 tsp ground allspice

1/4 tsp garlic powder 1/4 tsp onion powder 1/8 tsp ground cayenne pepper 1/8 tsp ground cinnamon

Directions 1. Get a small mixing bowl: Combine in it all the ingredients except from the chicken. 2. Cover them completely with a piece of plastic wrap. Use a kitchen hammer to press the breasts until they become 1/2 inch thick. 3. Coat the chicken breasts with some olive oil then coat them the spice mix. 4. Place a large pan over medium heat. Heat a splash of vegetable oil in it. Fry in it the chicken breasts for 5 to 7 min on each side. 5. Serve your chicken breasts with your favorite sauce. 6. Enjoy.

Crystalized Chicken Breasts

69

SUMMER

Candied Cake

Prep Time: 31 min Total Time: 2 hr 31 mins Servings per Recipe: 1 cake Calories 4090.0 Fat 126.1g Cholesterol 772.7mg Sodium 1643.4mg Carbohydrates 655.5g Protein 42.9g

Ingredients

2 3/4 C. dark raisins 1 3/4 C. currants 1 C. candied peel, or candied fruit 1/2 C. chopped walnuts 1/3 C. chopped prune 1/3 C. halved candied cherry 2 1/3 C. brown sugar, packed 1 1/2 tsp vanilla extract 1 1/2 tsp almond extract 1/2 tsp nutmeg 1/4 tsp cinnamon 1 pinch ginger

1 pinch allspice 1 pinch ground cloves 1 C. rum, 1 C. cranberry juice 1/2 C. granulated sugar 1 C. butter 5 eggs 1 1/2 C. flour 1/2 tsp baking powder 1/2 tsp salt 1/2 C. port wine, or orange juice

Directions

1. Get a large heatproof mixing bowl 2. Combine in it the raisins, currants, peel, walnuts, prunes and cherries. Add 2/3 C. of the brown sugar, vanilla and almond extracts, nutmeg, cinnamon, ginger, allspice and cloves. 3. Pour 1/2 C. of the rum all over them and mix them well. Place the bowl in the microwave and cook it for 11 min on high while stirring it every 5 min. 4. Place the bowl in the fridge after it cool down in the fridge for an overnight. 5. Place a heavy saucepan over medium heat. Combine in it the fruit mixture and 1/2 C. water. Cook them until they start boiling. 6. Lower the heat and let them cook for an extra 16 min while stirring every once in a while. 7. Place another small saucepan over medium high heat: Stir in it the granulated sugar and 2 tbsp water. Cook them until they start boiling. 8. Lower the heat and let the syrup cook for 6 to 7 min until it becomes slightly thick. Pour the syrup all over the fruit mix and stir them to coat. 9. Get a large mixing bowl: Place in it the butter with the rest of the brown sugar followed by the eggs while beating them all the time. Summer Candied Cake

70

71

72

10. Pour the fruit and syrup mix on top after they cool down. Mix them well. 11. Before you do anything else, preheat the oven to 257 F. 12. Add the flour, baking powder and salt to the fruit batter. Stir them well. Pour the batter into a greased baking pan. 13. Place the cake in the pan and cook it for 2 h 32 min to 2 h 47 min. Use the hand of a spatula to poke several holes in the cake. 14. Get a small glass: Stir in it the rest of the rum with port. Drizzle the mix all over the cake. Lay on it a piece of foil to cover it and let it rest for 72 h. 15. Serve your cake with your favorite toppings. 16. Enjoy.

73

GRAPEFRUIT

Cheesecake

Prep Time: 20 min Total Time: 2 hr 20 mins Servings per Recipe: 8 Calories 455.5 Fat 32.9g Cholesterol 94.7mg Sodium 355.1mg Carbohydrates 33.1g Protein 8.7g

Ingredients

1 C. graham cracker, crushed 1/2 C. butter, melted 2 tbsp unflavored kosher gelatin 3/4 C. grapefruit juice concentrate 2/3 C. light brown sugar 2 C. cream cheese

3/4 C. skim milk 2 medium egg whites

Directions

1. Get a food processor: Combine in it the butter with graham crackers. Pulse them several times until they become finely ground. 2. Grease a spring form pan with some butter and press the graham mix to the bottom of it. Place in the fridge. 3. Get a small heatproof bowl: Combine in it the gelatin and grapefruit juice. Place the bowl over another bowl filled with hot water. 4. Stir it until the gelatin completely dissolves. Add the sugar and stir it until it dissolves. 5. Get a large mixing bowl: Combine in it the milk with cheese. Beat them until they become smooth. Add the grapefruit mix and beat them again. 6. Place the mix in the fridge until it starts to thicken. 7. Get a large mixing bowl: Beat in it the egg whites until their peak soft. Fold it into the cheese mix. 8. Pour the cheese mix all over the crust. Place the cheese cake in the fridge for at least for 4 h then serve it. 9. Enjoy. Grapefruit Cheesecake

74

Maria’s

Confetti

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 4 Calories 331.0 Fat 2.7g Cholesterol 0.6mg Sodium 243.3mg Carbohydrates 67.2g Protein 14.3g

Ingredients

1 1/2 C. uncooked barley 1 tomatoes, diced 1 onion, chopped 2 garlic cloves, minced 1 small zucchini, chunked 1 small red pepper, chopped 1 lb fresh sliced mushrooms 1 medium carrot, diced

1 carrot, diced 1 C. vegetable broth 2 tbsp Pickapeppa Sauce or 2 dashes Tabasco

Directions 1. Pour 4 1/2 C. of water in a large saucepan. Cook it over medium high heat until it starts boiling. 2. Place a large pan over medium heat. Heat the broth in it. Add the veggies and cook them for 10 to 12 min. 3. Stir the pickapeppa sauce with barely to the veggies mix. Serve your veggies confetti warm. 4. Enjoy.

Maria’s Confetti

75

HOW TO MAKE

Jamaican Curry Powder

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 10 Calories 12 kcal Fat 0.5 g Carbohydrates 1.8g Protein 0.5 g Cholesterol 0 mg Sodium 2 mg

Ingredients

1/4 C. whole coriander seeds 2 tbsps whole cumin seeds 2 tbsps whole mustard seeds 2 tbsps whole anise seeds 1 tbsp whole fenugreek seeds

1 tbsp whole allspice berries 5 tbsps turmeric

Directions 1. Combine the coriander seeds, cumin seeds, mustard seeds, anise seeds, fenugreek seeds, and allspice berries in a skillet. 2. Toast over medium heat until the color of the spices slightly darkens, and the spices are very fragrant, about 10 minutes. Remove the spices from the skillet, and allow them to cool to room temperature. Grind the spices with the turmeric in a spice grinder. Store in an airtight container at room temperature. 3. Get a frying hot without oil, toast the following for 11 mins: allspice berries, coriander seeds, fenugreek seeds, cumin seeds, anise seeds, and mustard seeds. 4. Get a mortar and pestle or your preferred grinder and grind all the toasted spices with turmeric as well. 5. Enter everything into your storage containers. NOTE: Use this spice mix for any recipe which calls for curry powder.

How to Make Jamaican Curry Powder

76

77

78

Real

Jerk Chicken

Prep Time: 25 mins Total Time: 8 hr 55 mins Servings per Recipe: 8 Calories 433 Fat 23 Carbohydrates 96 Protein 2734 Cholesterol 20.4 Sodium 36.8

Ingredients

1 C. orange juice 1 C. white vinegar 1/2 C. olive oil 1/2 C. soy sauce 1 lime, juiced 3 onions, chopped 6 Scotch bonnet chiles, chopped 8 cloves garlic, chopped 2 tbsp white sugar

2 tbsp dried thyme 2 tbsp ground allspice 2 tbsp salt 2 tsp ground black pepper 1 tsp ground cinnamon, or more to taste 1 tsp ground nutmeg, or more to taste 1 tsp ground ginger, or more to taste 3 lb bone-in chicken breast halves with skin

Directions 1. Get a food processor: Combine in it the orange juice, vinegar, olive oil, soy sauce, and lime juice. Process them until they become smooth. 2. Combine the onions, Scotch bonnet chiles, garlic, sugar, thyme, allspice, salt, black pepper, cinnamon, nutmeg, and ginger. Blend them smooth to make the marinade. Reserve 1/2 C. of it. 3. Get a roasting pan: Place in it the chicken breasts and pour the marinade all over them. Stir them to coat. 4. Cover the pan with a plastic wrap and place it in the fridge for 8 h. 5. Before you do anything else preheat the grill and grease it. 6. Drain the chicken breasts from the marinade and cook them on the grill for 15 to 17 min on each side while basting them with the remaining marinade. 7. Serve your grilled chicken breasts warm with some grilled veggies. 8. Enjoy. Real Jerk Chicken

79