Oleic acid — the main monounsaturated fatty acid in olive oil — is said to give this oil most of its health properties ( 9, 11, 13). Not just for fruit salads, fruits like papaya, pineapple and mango are used in savoury dishes too. Before it’s ripe, the papaya is treated like a vegetable, similar to a squash, and is often stuffed and baked or used to make chutneys and relishes. Grilled fruit is also a favourite dish in the Caribbean, with a mixture of chopped fruit sprinkled with brown sugar and cinnamon then grilled on a barbecue. Sweet potato, cassava (yucca), dasheen (taro), eddoes, yam, and potato are eaten in meals like provision and saltfish and as a complement to game meat dishes, such as stewed agouti (a type of rodent), manicou (opossum), or other stewed meats and fish. It is the taste of fresh fruit, the smell of coconut, and the coolness of ice. It is the sound of steel drums, the warmth of the sun, and the joy of being with friends.

However, scientific research suggests that tying the health benefits of a diet to any single food or nutrient is misleading. The overall eating pattern matters most ( 2, 11, 12). In fact, foods grown and eaten in the Caribbean are abundant in key nutrients found in the Mediterranean diet. As such, you can comfortably swap ingredients based on seasonality, cost, and preference. Keep these food lists in mind if you’re interested in the standard Mediterranean diet ( 3). Foods to eat Make half of your plate pelau and half vegetables like coleslaw or watercress, then top with two slices of avocado. Ground provisions and fish Every effort to admit latecomers will be made at a suitable break in the event, but admission cannot always be guaranteed.I’ll be honest, I was already full by the time layer one was done, but we soldiered on: time for some sweet treats. The large, soft plain scones had a little cinnamon flavour, which was complimented well by the strawberry and passionfruit jams. Regardless of whether you put the cream or jam on first (jam, people – don’t come at me), it tasted divine. The scones are joined by indulgent mini rum cakes, which were delightfully sweet; a moist blondie, which I couldn’t get enough of; and of course, a mini mince pie. Enjoy 1–2 slices of whole grain bread with 2–4 tablespoons of crushed avocado and a boiled egg for added protein. The Caribbean is a region that has long been associated with exoticism, relaxation, and the good life. It is a place where pristine beaches, crystal-clear waters, and lush vegetation blend together in perfect harmony.

Make half your plate non-starchy vegetables like sautéed bok choy (also called patchoi), a quarter of your plate curried kingfish, and a quarter ground provisions of your choice, such as dasheen or cassava.Although emerging research indicates that saturated fats aren’t as harmful as once thought, this diet likely still helps you limit your intake of unhealthy types of saturated fat ( 7, 8, 9). How to follow the Mediterranean diet In terms of variety in alcohol, Turtle Bay has it covered. With a selection of signature Turtle Bay originals like One Love and Reggae Rum Punch as well as more well-known classics like Mojitos and Espresso Martinis on offer. All Turtle Bay branches offer bottomless brunch, meaning that whichever restaurant is most convenient for you and your friends will allow you to mix and match any and all drinks. What to wear to Turtle Bay bottomless brunch? The Mediterranean diet is rich in leafy green vegetables, fruits, legumes, nuts, and whole grains. Extra virgin olive oil is a fundamental component of the diet ( 1, 2, 3, 4, 5, 6).

Other research indicated that the Mediterranean diet may protect against certain cancers, including colorectal cancer, and the loss of nerve cells in Parkinson’s disease ( 1, 8). Summary Adapting diets to fit your local cuisine is a fundamental principle that guides my personal and professional approach to nutrition and health, so I confidently incorporate cultural foods and dishes into a balanced diet. This means that in the Caribbean — where olive oil is imported, making it costly and less accessible — you can continue to enjoy cultural foods that provide an array of health-promoting nutrients.

Although coconut oil is common in Caribbean cooking, it’s higher in saturated fats — which may increase LDL (bad) cholesterol — and isn’t a suitable replacement for olive oil. You should eat it only in moderation as part of a balanced diet ( 17). Eat tubers in place of whole grains Notably, the Hass avocado has been shown to have a ratio of oleic acid to saturated fat similar to that olive oil, plus similar contents of both fats ( 14). This is a traditional Caribbean breakfast and is now popularly referred to as avocado toast. Pelau, coleslaw, and avocado

As an incredibly versatile ’nut’, coconut has many uses in cooking and nothing goes to waste when it comes to Caribbean cuisine; coconut milk, cream, water, oil, sugar, flour… the list goes on. The ‘meat’ and milk are used in both sweet and savoury dishes like rice and peas, curries and cakes. Coconut sugar is an alternative to refined sugar for baking and you can use coconut flour for gluten free bakes.

Introduction

CookieYes sets this cookie to record the default button state of the corresponding category and the status of CCPA. It works only in coordination with the primary cookie. With a melting pot of inspiration and flavours, Caribbean cooking can put a truly tasty twist on your go-to recipes. From jerk seasoning to savoury fruits, there’s plenty of choice to help you discover your new favourite dish. daily servings of fruits: five-finger (carambola, also known as starfruit), mango, West Indian cherry, and pommecythere (June plum)