Roots & Vegetable Recipes

Honey glazed plantains
1 large ripe but firm plantain
1/4 cup honey
2 tbs lime juice
1/2 tsp cinnamon
Preheat oven to 400ºF
Grease an ovenproof baking dish. Peel plantain and slice into four-inch lengths by 1/4 inch thick slices. Combine all other ingredients and brush onto plantains. Bake for 10 minutes, turn and brush with honey mixture and bake for another 8 minutes. Serves four

Honey glazed carrots
2 carrots cut into strips, three inches by 1/4 inches
1 tbs honey
1 tbs butter
2 tbs lemon juice
salt to taste
Steam carrots in a small amount of water about six minutes. Drain water but leave about 1/2 inch of liquid in your pan. Return to stove and boil until bubbly, add butter and honey and cook until thick and bubbly. Return carrots to the pot and toss. Serves four

Creamy garlicky yams
2 bs yam, peeled
1 tsp butter
1/2 cup milk
2 cloves garlic, minced
Salt and freshly ground black pepper to taste
1/4 cup chopped parsley
Cut yam into small pieces and boil in salted water for about 20 minutes or until tender. Drain yam and mash with butter and milk. Season to taste with salt and pepper. Mash yams with salt, pepper, butter, milk and garlic. Sprinkle with parsley. Serves 4 to 6

Herbed cassava dumplings
1 lb cassava, peeled
1 tbs chopped parsley
1 tbs fresh thyme, chopped
2 tbs all purpose flour
1 tsp baking powder
1 tsp brown sugar
1/2 cup milk
salt
Place cassava into the bowl of a food processor and process until a fine paste is obtained, or grate on the fine side of a grater. Add chopped herbs to cassava, place in a large mixing bowl and add flour, baking powder and salt. Add only a little milk at a time and knead to a firm but not hard dough. Form dumplings into two-inch oblong shapes using a teaspoon to help you. Bring a large pot of water to a boil, add about one-half teaspoon salt and when boiling drop in cassava dumplings. Cook until they float to the top of the pot, remove and serve hot drizzled with olive oil with salted fish or any saucy meat entrée. Makes 16 to 24

Sweet potato croquettes
2 lbs sweet potatoes
1/2 cup milk
1/4 cup butter
1/3 cup chopped herbs
1/4 tsp nutmeg
1 cup each bread crumbs and flour to dredge
salt
vegetable oil to fry
1 eggBoil, peel and mash sweet potatoes
Warm milk with butter and add to potatoes mix well add herbs and nutmeg, season to taste with salt. Beat egg and set aside. Place the flour in one plate, and the breadcrumbs in another. Form the potato into two-inch balls, dredge in flour, shake off excess, then dip in egg and roll in crumbs, flatten and pan fry until golden. Makes 6 to 8 cakes

BLACK EYE PEA SALAD
1 cup dried black eyed peas
1/2 cup crumbled feta cheese
1/2 small red onion, slivered
2 tbs chopped black olives
2 cucumbers, peeled and diced finely
Dressing:
4 tbs olive oil
2 tbs lime or lemon juice
1/2 tsp ground cumin
2 tbs chopped mint
1 tsp dried oregano
2 cloves minced garlic
Salt and freshly ground black pepper. Combine all the ingredients for the dressing and set aside. Boil peas in plenty of water until tender about 20 to 30 minutes, drain and cool. Combine with cucumbers and feta. Add dressing, stir and serve room temp or cold. Serves six to eight.

TASTY CORN CAKES
1 1/2 cups cornmeal
1 1/2 cups hot water
1 cup cheese
4 tbs melted butter
1 1/2 cups corn niblets
1/2 cup chopped chives
1/4 cup chopped chadon beni
1 tsp salt
oil for frying
Combine all the ingredients to make a thick batter, heat oil in a skillet and drop by tablespoons. Using the back of a spoon, flatten cakes. Pan fry for about four minutes per side, until golden brown. Makes about 12 to 16.

SWEET POTATO GALETTES
2 lbs sweet potatoes
1/4cup butter, unsalted
1/4 cup olive oil
salt and freshly ground pepper
2 tbs chopped chives
2 tbs chopped chadon beni (cilantro)
Boil potatoes in their skins until just cooked, the potatoes need to be undercooked a little. Peel and refrigerate overnight. Grate potatoes with a hand grater on the coarsest grate. Mix butter with oil and add a little to a frying pan. When hot add about 1/2 cup grated potato, spread out in pan and sauté over moderate heat for about four to five minutes until bottom has crusted and browned. Press potatoes together constantly. Season with salt and pepper. Turn and continue cooking until brown. Continue with the rest of potatoes. Sprinkle with chives. Makes about eight galettes

SHRIMP STUFFED CARAILLI IN A LEMONGRASS COCONUT CURRY
4 cloves garlic
2 onions
2 tbs chopped chadon beni
1 hot pepper seeded
4 large carailli
4 tbs vegetable oil
1 tsp ground roasted cumin
(geera)
1 lb shrimp, minced
2 stalks lemon grass, chopped
1 tsp garam masala
1 cup coconut milk
3 tbs curry powder
salt to taste
Slit carailli lengthways, remove seeds, do not cut in half or let knife go right through. Place garlic, onion, pepper and chadon beni in a blender or food processor and process to a fine consistency. Bring a pot of water to a boil, drop in carailli and cook for five minutes, remove and drain. Heat one tbs oil in a sauté pan, add one tbs ground garlic and onion mixture, add cumin, cook until fragrant, add shrimp and cook for five minutes. Remove and season to taste with salt. Stuff the carailli with the shrimp mixture, tie together with kitchen twine and secure well, set aside. Heat the remaining oil in a sauté pan, add the lemongrass, and balance of the garlic, onion mixture, add garam masala and curry powder, pour on coconut milk and simmer for five minutes, then add carailli and cover and simmer for ten minutes. Slice and serve as a side dish with other curried dishes. Serves six to eight

MARINATED ROASTED VEGETABLE SALAD
Medium eggplant
1 sweet red pepper
1 onion, peeled
1 cup fresh mushrooms
1/4 cup olive oil
6 cloves garlic, minced
salt and freshly ground
black pepper
2 tbs balsamic vinegar
1/2 cup chopped fresh basil
Combine olive oil, garlic, vinegar salt and pepper and whisk together. Slice the eggplant into 1/4 inch thick slices. Rub the vegetables with about two tbs of the marinade and let sit for about 30 minutes. Grill until tender. Chop vegetables into strips and combine with the remaining marinade. Sprinkle with fresh basil and serve. Serves four to six.

Sweet Potato and Black Bean Chilli
2 teaspoons extra-virgin olive oil
1 small onion, finely diced
1 small sweet potato, peeled and diced
2 cloves garlic, minced
1 tablespoon chili powder
2 teaspoons ground cumin
1/4 teaspoon ground chipotle chile
1/8 teaspoon salt, or to taste
1 1/3 cups water
1 15-ounce can black beans, rinsed
1 cup canned diced tomatoes
2 teaspoons lime juice
2 tablespoons chopped fresh cilantro
Heat oil in a large saucepan over medium-high heat. Add onion and potato and cook, stirring often, until the onion is slightly softened, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, until fragrant, about 30 seconds. Add water, bring to a simmer, cover, reduce heat to maintain a gentle simmer and cook until the potato is tender, 10 to 12 minutes. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat to maintain a simmer and cook until slightly reduced, about 4 minutes. Remove from the heat and stir in cilantro.

Cauliflower Tomato Casserole
1 large head of cauliflower, washed and cleaned cut into segments
4 tomatoes, chopped
1/2 cup cracker crumbs
1/2 cup chopped fresh herbs
2 cloves garlic, chopped
1 cup grated cheese
Salt
Preheat oven to 375F
Steam cauliflower until tender crisp, about 8 minutes.
Grease a shallow baking dish, add tomatoes, sprinkle on herbs, and some salt.
Place drained cauliflower on top.
Combine crumbs with garlic and cheese.
Sprinkle on top of cauliflower and bake for about 20 minutes until brown and crisp on top. Serves four

Cassava fritters
1 lb uncooked cassava, peeled, de-veined and cut into small pieces
3 cloves garlic
3 tbs chopped onion
1/4 cup chopped chives
1/2 hot pepper
1 tbs cornstarch
1/2 tsp baking powder
1 egg
Salt and freshly-ground black pepper to taste
Combine all ingredients in a food processor and process to a fine paste.
Season with salt and black pepper to taste.
Drop by teaspoonfuls into hot oil and fry until puffed and golden.
Makes about 15 fritters.
Chili pineapple dip
1 cup low-fat mayonnaise
2 tbs fresh lime juice
1/2 cup chopped fresh pineapple
1 tsp chili powder
2 cloves garlic minced
Salt to taste
1/4 cup chopped cilantro or chadon beni.
Combine all of the above ingredients, sprinkle with chadon beni or cilantro and serve with fritters.

Creamed cassava with lemon parsley gremolata
2 lbs cassava
1/2 cup milk
2 tbs butter salt
For the gremolata:
1 tsp lemon zest, finely grated
2 cloves garlic, minced
1/4 cup finely chopped parsley
Boil cassava in lots of water for about 20 to 30 minutes, until very soft, drain and remove inner core.
Heat milk with butter.
Add to drained cassava and crush cassava until creamy.
Add gremolata and stir.
Serves four or six

Grilled cassava with lime garlic sauce
2 lbs cassava, boiled and drained
1 tbs chopped garlic
1/3 cup olive oil or vegetable oil
2 tbs lime juice salt and pepper to taste
2 tbs chopped chadon beni
Remove inner vein from cassava; cut into two-inch lengths and place in a shallow baking dish.
Heat oil in a small saucepan, add garlic and lime, add salt and pepper.
Sauté for a few minutes more; do not brown garlic.
Add chadon beni, stir and pour mixture onto
cassava, covering all the cassava with the pieces.
Preheat broiler and place cassava under broiler.
Broil until hot and edges are browned.
Serves four or six
More delicious recipes can be found in Wendy's cookbooks: Caribbean Flavours and Modern Caribbean Cuisine.

Green paw paw salad
For the dressing:
1 clove garlic, minced
3 tbs lime juice
1 tbs soy sauce
1 tsp sesame oil
1 tbs brown sugar
Combine all ingredients and stir.
1 green paw paw, about 4 lbs.
1 carrot grated
1/3 cup each chadon beni, mint and basil
1 hot pepper, seeded and cut into thin strips
1 tomato, seeded and cut into strips
salt to taste
1/3 cup chopped peanuts (optional)
Peel and grate paw paw coarsely, place in a colander to drain off any excess juices.
Combine with carrot, tomato, hot pepper, salt and fresh herbs.
Pour on dressing and toss gently.
Sprinkle with peanuts if using.
Refrigerate until ready for use.
Serves four to six

Curry is one of the most popular flavours here in T&T. And why not? nothing beats a flavourful, spicy and hot curry.
Curry is so popular on these islands that manufacturers have perfected the art of what is traditionally known as our very own curry powder mix. There are a variety to choose from; there is what I call "an all purpose curry" which can be used for vegetables, chicken and seafood; and there is even a curry powder for duck and goat, called "duck and goat masala."
Try different types until you find the blend that suits you. Bottom line is, don't be caught without a package of this delightful powder in your kitchen cupboard. You know we have a popular saying that comes from our market vendors, "when in doubt, curry it."

CURRIED PIGEON PEAS PILAF
1 cup cooked pigeon peas
1 cup rice
1 cup coconut milk
1 1/2 cups broth or water
salt and freshly ground black pepper to taste
1 onion finely chopped
2 cloves garlic
1 Congo pepper, seeded and chopped or to taste
1 tbs curry powder
1 pimento pepper, chopped
1 tbs vegetable oil
Preheat a sauté pan or sauce pan, add oil and heat, and add onion, garlic, and peppers. Sauté until fragrant.
Mix curry powder with one-quarter cup of water, add to pot, and stir until curry comes together and most of the water is evaporated. Season with salt and black pepper.
Add the pigeon peas and stir. Add the rice and toss to combine, add coconut milk and water or broth, stir to combine.
Bring to a boil, cover and simmer for 20 minutes until rice is tender. Taste and adjust seasonings.
Fluff with a fork.
Serves four to six

CURRIED GREEN FIGS
1 lb green figs, peeled and cut into one-inch pieces
1 tbs vegetable oil
1 onion, chopped
1/2 hot pepper, seeded and chopped
2 cloves garlic chopped
1 tbs curry powder
1 cup coconut milk2 tbs chadon beni chopped (cilantro)
salt and freshly ground black pepper to taste.
Heat oil in a sauté pan. Add onion, garlic and pepper, sauté until onion is almost browned.
Mix curry with 1/4 cup water and add to onions, cook until dried.
Add green figs, turning well to coat pieces with curry.
Add coconut milk, turn, and bring to a boil.
Season with salt and freshly ground black pepper.
Turn heat down low, cover and cook until figs are tender, about 20 to 30 minutes.
Serves four

STUFFED CARAILLI
4 large carailli
1 lb shrimp, minced
4 tbs vegetable oil
1 tsp ground roasted cumin (geera)
1 cup coconut milk
3 tbs curry powder
4 cloves garlic
2 onions
2 tbs chopped chadon beni
1 hot pepper seededsalt to taste
2 stalks lemon grass, chopped
Slit carailli lengthways, remove seeds, do not cut in half or let knife go right through.
Place garlic, onion, pepper and chadon beni in a blender or food processor and process to a fine consistency.
Bring a pot of water to a boil. Drop in carailli and cook for five minutes. Remove and drain.
Heat one tablespoon oil in a sauté pan. Add one tablespoon ground garlic and onion mixture. Add cumin, cook until fragrant. Add shrimp and cook
for five minutes.
Remove and season to taste with salt.
Stuff carailli with the shrimp mixture. Tie together with kitchen twine and secure well, set aside.
Heat the remaining oil in a sauté pan. Add the lemongrass, and balance of the garlic, onion mixture. Add garam masala and curry powder. Pour on coconut milk and simmer for five minutes, then add carailli and cover and simmer for ten minutes.
Slice and serve as a side dish with other curried dishes. n Serves six to eight

Guacamole
2 ripe avocados
3 cloves garlic crushed
1/4 cup fresh coriander leaves or chadon beni
1 tbsp lime juice, (more or less to taste)
1/2 fresh hot pepper, seeded and finely chopped
1/4 cup sour cream or thick yogurt
2 tsp freshly chopped chives
Salt and freshly ground black pepper to taste
Peel the avocados and chop finely.
IN a mixing bowl combine the garlic, lime juice, sour cream, salt, fresh and ground pepper, and fresh coriander.
Stir in the avocado and mix gently.
Sprinkle with chives and serve.
Serves 8

The annual season for avocados in the Caribbean runs from June through to September. The fruit is quite large and most varieties are buttery and wonderful.

Crab and avocado, puffs
FOR THE PUFFS
1/2 cup unsalted butter cut into cubes
1 cup water
1 cup all purpose flour
4 eggs
1 tsp. salt
Preheat oven to 425F/ 210C
Place butter in water in a saucepan on low heat until butter melts and bring to a boil.
Remove pan from heat and add flour all at once. Stir quickly until dough comes together and forms a lump in the pan or balls up in the pan. Cook for about five minutes longer.
There should be a film on the inside surface of the pan.
Remove from heat. Beat in eggs one at a time, beating well between additions.
Grease or line a baking sheet and drop batter by teaspoonfuls one inch apart.
Bake for 20 minutes until puffed and dried, cool and cut open.
Makes 15 to 18 puffs
Prepare filling:
8 ozs crab meat
2 tbs lime juice
1/2 avocado, mashed
1 tbs sour cream
1 tbs mayonnaise
1/4 cup chopped chadon beni (cilantro)
tsp hot pepper sauce
tbs finely chopped chives
Combine all the ingredients, add chadon beni just before serving and chill.
Fill puffs and serve

Jamaican Vegetable Rundown
· 2 medium-sized dried coconuts (available in Caribbean or Latino food stores)
· (1) 2 cloves garlic chopped up
· (2) 1/2 one large green pepper cut into medium to small pieces
· (3) 1 medium sized onion chopped up
· (4) 1/4 spoon dried time leaves
· (5) 1/3 scotch bonnet pepper, discard seeds, cut into very small pieces
· (6) 1/2 tea spoon salt
· (7) 1 medium sized well ripened tomato chopped into medium to small pieces
· (8) 1 medium sized carrot cut into medium to small pieces
· (9) 1 chocho or christophine pealed and cut into medium sized pieces
· (10) 1 small head of broccoli cut into medium to small pieces
· (11) 8 to 10 medium sized whole okra
· (12) 8 small portabello mushrooms cut into two pieces (optional)
· (13) 1 medium sized zucchini cut into medium sized pieces
Create Coconut Rundown
Break open the coconuts. Taste to ensure they are fresh. Remove the coconut "meat" from the shell with a knife. This is dangerous as you run the risk of cutting yourself. Therefore you should proceed cautiously until you get the hang of it. Cut the coconut "meat" into small pieces and chop up in a blender using the chop setting. Chop coconuts in batches so as not to overload the blender.
Blend the coconut with a little water in batches until the coconut is a fine consistency and the liquid resembles milk. Use a large strainer to separate the coconut from the milk. Hand squeeze any remaining milk from the residue.
In a large uncovered cooking pot bring the liquid to a rapid boil then reduce the flame to medium and cook until the water evaporates and what remains is a combination of clear liquid (oil) and custard. This takes approximately 1 to 11/2 hours. Add salt to taste. As it cools, the custard will absorb most of the oil. Yields approximately 1 cup of rundown a mixture of about 1/3 oil and 2/3 custard.
Prepare Vegetables with Rundown
Steam the carrots and chocho until tender. Do not over cook. Set aside. Bring the rundown to a boil. Add ingredients 1 through 7. Sauté for about 10 minutes. Add all the other ingredients, including the carrots and chocho, except the mushrooms. Allow to simmer until the vegetables are tender then add the mushrooms. When the mushrooms are cooked. Let sit for five minutes. Serve over white rice.

Polenta with parmesan
1 cup yellow cornmeal
3 cups water
1 teaspoon salt
Freshly ground pepper
1/2 cup grated parmesan cheese
3 tbsp unsalted butter
1/4 cup freshly chopped basil or parsley
Bring a large pot of water to a boil and add salt and pepper. Turn down heat.
Whisk in cornmeal in a thin stream and cook over medium heat for about 15 minutes or until polenta starts to come away from the pan.
Add the butter, stirring briskly. Pour the polenta onto a serving platter and sprinkle with parmesan and chopped herbs.
Serve warm and soft or, when cool, cut into squares.
(Option: lightly pan-fry polenta until golden brown. Serve at once.)
Serves six to eight

Breadfruit seems to be turning up at market stalls unexpectedly-that is, when I least expect it. Being an avid lover of the said fruit myself, it is indeed painful for me to turn my back on a lovely, full, absolutely tempting breadfruit. Nine out of ten times I'll buy it and, of course, plan the rest of my meal around it.
Market vendors invariably ask whether a coconut is needed for the oil down as well. Wake up call! We can delight in our breadfruit in an oil down and in many other sumptuous Caribbean recipes as well.
Here are some "non-oil down" recipes to try breadfruit in!

BREADFRUIT CHIPS
(These can be served as an appetiser with an avocado or tomato salsa or as a side dish in place of French fries.)
1 medium-sized breadfruit
Oil for frying
Salt
Peel and cut the breadfruit into quarters, remove the seed and slice each quarter into quarter-inch thick slices lengthwise.
Heat oil in a deep frying pan. Drop breadfruit slices into hot oil and fry in batches, turning occasionally until golden in colour on both sides, drain and sprinkle with salt.
Serves six

BREADFRUIT SALAD
1 3-4 lb breadfruit, boiled, cooled and cut into 1/2-inch cubes
1/3 cup chopped chadon beni
1/3 cup chopped parsley
1/4 cup chopped chives
1 cup low-fat mayonnaise
Juice of 1 large lemon
Salt and freshly-ground black pepper
1 red bell pepper, seeded and finely chopped
Place breadfruit in bowl. Add pepper. Combine mayonnaise with all other ingredients. Stir.
Add to breadfruit and combine, cover and refrigerate until ready for use.
Serves six to eight

BREADFRUIT TURNOVERS
2 lbs breadfruit, peeled and cut into quarters
1 tsp salt
1/4 cup melted butter
1/4 cup flour
2 tbs vegetable oil
1/2 lb ground chicken or beef
1 small onion, minced
1/2 cup mixed fresh herbs, finely chopped
2 cloves garlic, minced
1/2 carrot, finely chopped
1/3 cup chopped parsley
1/2 cup flour
1 egg
1 cup fine toasted breadcrumbs
Boil breadfruit in plenty of water and one teaspoon salt until tender, 20-30 minutes.
Crush breadfruit while hot, add melted butter and flour. Combine until mixture starts to come together. Knead for a few minutes, cover and set aside.
Heat oil in saute pan. Add garlic and onion, saute for a few minutes, add carrot and fresh herbs, except parsley. Add chicken and cook until tender, season with salt and pepper.
Cook for about 15 minutes, remove, add parsley and let mixture cool.
Flour a work surface and roll out breadfruit dough to about quarter-inch thickness.
With a three-inch cutter, stamp out circles. Place about one tablespoon filling on the lower portion of the circle and fold over. Seal with a fork.
Dust with flour, brush with beaten egg and roll in breadcrumbs.
Bake in a preheated oven (375ÝF) for about 15 minutes, until golden.
Makes about ten pies

 
With all the controversy currently surrounding chickens and bird flu, and mad cow disease continuing to hang in the air, people are searching for more health-conscious ways of eating. Beans, which are already a Caribbean food staple, are rising even more to the top of the charts as one of the leading protein providers.
Beans (red, pigeon, black-eye, pinto, lentil, chickpeas, black and split) are packed with nutrients that fight chronic diseases such as diabetes, cancer and cardiovascular disease, while helping to control blood sugar. Beans are a good source of low-fat protein, vitamins, minerals, antioxidants and, most of all, fibre.
Including beans as a part of your diet will make it easier for you to maintain a healthy weight, and it cuts your risk of chronic disease.

MEDITERRANEAN VEGETABLE STEW WITH CHICK PEAS
1 large eggplant
3 medium sized onions, chopped coarsely
2 tbs olive oil
6 cloves garlic, peeled and chopped
1 large bell pepper, seeded and chopped into large pieces
4 ripe tomatoes, cut into quarters
1 tsp dried oregano
1 tbs fresh thyme
1 bay leaf
1 1/2 cups cooked chickpeas
3 tbs chopped fresh basil or parsley
Cut eggplant into one-inch cubes and salt and weight for 15 minutes. Rinse.
In a sauté pan heat olive oil. Sauté garlic and onions until fragrant. Add eggplant and cook for a few minutes. Add eggplant and cook for a further few minutes. Add peppers and tomatoes.
Add spices and bay leaf, cooking between additions.
Add chickpeas, stir and season with salt and pepper. Continue to cook over a low heat until vegetables are submerged in their own liquid. Raise the heat and bring the juices to a boil.
Immediately lower heat and simmer partially covered for about an hour.
Add basil and stir.
Drain the vegetables and reduce the juices over a high flame until syrupy. Pour over vegetables and adjust seasonings.
Serves six to eight.

Chickpea and Tomato Salad
(This Mediterranean salad tastes better the next day, so make it ahead of time and refrigerate it until you're ready for it!)
2 14-oz tins chickpeas, drained and rinsed
4 salad tomatoes, seeded and chopped
1/2 cup chopped fresh herbs (chives, chadon beni or
cilantro, parsley, basil, mint)
For the dressing:
4 cloves garlic
1/2 tsp paprika
4 tbs red wine vinegar
4 tbs lime juice
1/2 cup olive oil
2 rounded tsp ground roasted geera or cumin
Salt and freshly ground black pepper to taste
Place the first three ingredients in a bowl.
Combine all the ingredients for the dressing in a blender and process until well blended.
Add to channa and toss to coat.
Serves six to eight.

HUMMOS
1 14-oz tin chickpeas (channa), drained and rinsed Juice of one large lime or lemon
2 tbs tahini paste
1 tbs unflavoured yogurt
2 tbs water
4 cloves garlic, minced
1 tbs olive oil
1 tsp ground roasted cumin
1/2 tsp pepper sauce or any hot pepper
2 tbs chopped fresh chadon beni (cilantro)
or parsley Salt to taste and freshly
ground black pepper
1 tsp sumac (optional)
1 tbs olive oil
Black olives for garnishing
In a food processor, puree chickpeas coarsely. If you are using a blender puree in two batches and add the water.
Add tahini, garlic, lime juice, yogurt, pepper sauce or hot pepper, cumin.
Continue to puree mixture until smooth. Taste and adjust seasonings.
If mixture seems too thick, thin with a little water.
Transfer to serving plate and garnish with cilantro or parsley.
Drizzle with olive oil and sprinkle with sumac. Garnish with olives.
Serve with warm pita bread or pita chips.
Serves six.

Vegetable stew with chickpeas
1 large eggplant
3 medium-sized onions, chopped coarsely
2 tbs olive oil
6 cloves garlic, peeled and chopped
1 large bell pepper, seeded and chopped into large pieces
4 ripe tomatoes, cut into quarters
1 tsp dried oregano
1 tbs fresh thyme
1 bay leaf
1 1/2 cups cooked chickpeas
3 tbs chopped fresh basil or parsley
Cut eggplant into 1" cubes and salt. Wait for 15 minutes; rinse. In a saute pan heat olive oil. Saute garlic and onions until fragrant add eggplant and cook for a few minutes. Add eggplant and cook for a further few minutes. Add peppers and tomatoes.
Add spices and bay leaf, cooking between additions.
Add chickpeas, stir and season with salt and pepper. Continue to cook over a low heat until vegetables are submerged in their own liquid. Raise the heat and bring the juices to a boil. Immediately lower heat and simmer partially covered for about an hour. Add basil and stir.
Drain the vegetables and reduce the juices over a high flame until syrupy. Pour over vegetables and adjust seasonings. Serves six to eight.

CASSAVA (YUCA) TAMALES
Filling
1 lb ground beef
2 tbs fresh thyme
1 tsp salt
1 tsp freshly ground black pepper
2 tbs vegetable oil
1 tsp paprika
1 onion, chopped
2 cloves garlic minced
1 green bell pepper, chopped
8 ozs tinned tomatoes
1 tsp dried oregano
10 green olives, chopped
Season beef with thyme, salt and pepper.
Heat oil in a saute pan, add paprika and cook until oil is coloured. Add onion, garlic and pepper. Saute for a few minutes more. Add beef and stir well. Cook for a few minutes, add tomatoes and oregano. Simmer for about 15 minutes, stirring occasionally. Taste and adjust seasonings. Add olives and turn off heat.
For the cassava
1 lb cassava
6 tbs butter
2 eggs
2 tbs cornstarch
1 tsp baking powder
1/2 cup grated Parmesan cheese
Salt to taste
12 banana leaf squares (11x11"), softened
Boil the cassava in lots of water until very soft. Drain, remove inner core and crush with a potato masher. Do not use a processor.
Add butter and combine add eggs and mix well in between additions; you can use a hand mixer here.
Add cornstarch, baking powder, cheese and salt to taste. Combine.
To assemble
Place about two tablespoons cassava onto an oiled banana leaf. Gently spread with a spoon. Place about one tablespoon of filling onto the cassava. Fold the leaf over and press down. Fold the banana leaf like a package, tie either end with a piece of string, like a piece of candy.
Repeat.
Heat water in a large pot, place steamer insert into pot and place tamales on top. Cover and steam for 20-30 minutes.
Serve immediately.

ROASTED GARLIC AND SWEET POTATO CROQUETTES
2 lbs sweet potatoes
1 head garlic
1/4 cup butter
1/2 cup milk
2 eggs
Salt to taste
1 cup bread crumbs
1/2 cup flour
Vegetable oil for frying
Preheat oven to 400 degrees Fahrenheit.
Slice off the top of the head of garlic, place on a roasting pan, drizzle with a little olive oil and wrap in foil. Roast for one hour. Cool.
Squeeze garlic from the bottom and the pulp should come right out. Set aside.
Boil sweet potatoes until very soft-about 40 minutes, depending on the size.
Peel and crush well. Add butter, one beaten egg, milk and roasted garlic cloves. Stir to combine. Season with salt.
Heat oil for frying. Roll potato into one-and-a-half-inch balls, dredge in flour, then in the other beaten egg, then in crumbs. Fry until golden.
Makes about eight-12.

Stuffed, fried, braised, grilled, frittered-you name it-you can do it with eggplant, also called melongene and aubergine. This versatile, purple beauty is around all year round; the challenge, then, becomes mode of preparation. Here are some delightful recipes in which to use your eggplant:

STUFFED EGGPLANT
1 cup cooked rice
1 medium-sized eggplant
1/4 cup olive oil
1 tomato, diced
1 green sweet pepper, diced
1 mall onion, minced
2 cloves garlic, minced
1 tsp paprika
1 cup chopped fresh herbs
(mint, parsley, basil)
1 tsp sumac
(available in Syrian/Lebanese food stores)
Salt and freshly ground black pepper to taste
Cut the eggplant lengthwise and scoop out the meat, leaving about half-inch meat around the shell.
Dice the eggplant meat.
Place the eggplant shells cut side down in a large skillet with about half-inch boiling, salted water.
Cover and steam for about three minutes. Drain and set aside.
Heat two tablespoons olive oil in a sauté pan; add garlic and onion and sauté until fragrant. Add eggplant and sauté.
Add tomatoes and sweet pepper. Add cooked rice and stir to combine.
Add salt and black pepper and paprika. Stir in herbs and taste and adjust seasonings.
Add sumac and stir.
Divide mixture in two and stuff into eggplant shells.
Drizzle with remaining olive oil.
Place in a heatproof casserole dish; add about quarter-inch water. Bake in preheated oven (350 degrees Fahrenheit) for about 30 minutes, until shells are tender.
Serves two to four

BATTER FRIED EGGPLANT WITH CURRY AND CUMIN
For the batter:
1 cup flour
1 tsp baking powder
1 egg
1/2 cup water
1/2 tsp saffron powder
1 tsp chili powder
1 tsp cumin powder
1 tsp curry powder
1 tsp salt
1/3 cup chopped chadon beni
1 tsp freshly ground
black pepper
1 eggplant, cut into 1/4" slices
Oil for frying
Slice and salt eggplant, rinse and pat dry. Combine all the ingredients for the batter and stir well to a smooth consistency.
Heat oil in a deep fry pot.
Dip eggplant pieces into batter and fry in hot oil until golden and tender.
Drain and serve with spicy yogurt dip or chutney.
Serves four to six

CHINESE EGGPLANT
(This recipe can be made without the meat.)
1/4 lb ground beef or chicken
2 tbsp minced fresh ginger
3 tbsp minced garlic
1 large eggplant
1/2 cup chopped chives
1 tbsp sugar
3 tbsp soy sauce
1 tsp sesame oil
1/2 tbsp vinegar
1 tbsp chili garlic sauce
3 tbsp vegetable oil
2 tbsp water
Slice and salt eggplant. Let rest for 15 minutes. Rinse, pat dry and julienne (cut into thin strips).
Season the meat with one-tablespoon ginger, one-tablespoon garlic, two tablespoons soy sauce and quarter-cup chives.
Make sauce by combining sugar, remaining soy sauce, vinegar, chili garlic sauce, sesame oil and water.
In a wok or frying pan heat one-tablespoon oil, add meat and cook until brown.
Remove meat from pot, wash pot and return to the heat.
Add remaining oil and when hot add remaining garlic and ginger.
Add eggplant and stir constantly, cover and simmer until eggplant is tender, about 15 minutes.
Add meat and stir. Add sauce and stir until well combined.
Taste and adjust seasonings, sprinkle with remaining chives.
Serve hot with steamed rice. n Serves fou

Herb-Roasted Potatoes
These potato slices take only 15 to 20 minutes to oven-roast. Peel the potatoes only if the skins are thick.
3 large baking potatoes
2 tablespoons minced shallots
2 tablespoons butter, melted,
or olive oil
1 tablespoon lemon juice
4 sprigs fresh thyme
Salt and pepper, to taste
1. Preheat oven to 450ºF. Slice potatoes, peeled or unpeeled, into rounds 1/4 inch thick and arrange them in a single layer on a large baking sheet. Combine shallots, melted butter and lemon juice; pour over the potatoes. Arrange thyme sprigs on top.
2. Approximately 15 to 20 minutes before serving time, put potatoes in oven. Roast 10 to 15 minutes, turning them over as they brown. When potato slices are tender inside and browned on the outside, season them with salt and pepper, turn off the oven, and leave them in the oven with the door ajar.
Serves 4.

Ackee Lasagne
1/4 cup chopped onions
1/4 cup celery
1/4 cup sweet pepper
1 clove finely chopped garlic
1/4 tsp. red pepper flakes/hot sauce
2 tbs. oil
4 dozen ackees, cleaned and parboiled
12 lasagne noodles cooked according to package directions, drained, set aside
4 cups marinara sauce
4 cups cheese sauce (see below)
3 tbs. Parmesan cheese
1. Heat the oil in a large sauté pan and stir-fry the vegetables until they are soft, about four minutes; then add the cooked ackees and heat through.
2. Grease a 13" x 9" baking dish and spread 3/4 cup of the marinara sauce.
3. Place four of the noodles over the sauce, overlapping the edges of the noodles. Cover the noodles with half of the ackee mixture, then spread 1 cup of the marinara sauce over the ackee, followed by half of the cheese sauce. Repeat the layer, ending with a layer of noodles and pour the remaining pasta sauce over it.
4. Bake in 350ºF oven for 45 minutes. Sprinkle Parmesan cheese over the lasagne and return to the oven for about five minutes. Remove from oven and let rest for about 15 minutes before serving.
Cheese Sauce
8 tbs. margarine or butter
8 tsp. flour
1/2 tsp. pepper
1/2 tsp. salt
1/2 tsp. mustard
4 cups of warm evaporated milk
2 cups shredded cheddar cheese
1. Melt butter or margarine in saucepan; add flour, salt, pepper and mustard and stir well so that all of the flour is coated with butter (roux). A low heat is recommended so that the roux does not burn.
2. Slowly whisk in the warm milk until it comes to a boil; remove from heat and stir in the cheese. Mixture will thicken. Do not cook until after cheese has been added.

Sauteed spinach with nutmeg
2 tbs olive oil
1 large bunch spinach, picked over and washed
1 large onion, chopped
2 cloves garlic, chopped
1/2 hot pepper, seeded
1/4 tsp grated nutmeg
Salt and pepper to taste
Chop spinach. Heat oil in sauté pan. Add onion, garlic and pepper. Sauté until fragrant.
Add spinach and cook until wilted. Add nutmeg, salt and pepper, cover and steam, adding as little water as possible.
Cook for about 15 minutes.
Adjust seasonings.
· Serves four

ARISACHA SALAD
4 oz lychee
4 oz ortanique orange segmented)
2 oz coconut flakes
1 oz mixed nuts
2 oz light syrup
1 oz olive oil
1 tsp. pepper flakes
salt and pepper to taste
1. Wash and spin dry lettuce and fruits.
2. For dressing combine light syrup, olive oil pepper flakes whip.
3. Combine all ingredients together and toss light with vinaigrette.
4. garnish with mint.

Kevina's Sweet and Sour Veggie Mince
8 oz. veggie mince
1 medium onion
1 stalk scallion
1 medium scotch bonnet pepper
1 egg
4 oz. bread crumbs
1/2 tsp. salt
11/2 cup oil
Sauce
1/2 cup ketchup
2 tbs. vinegar
1 tsp. corn starch
1 oz. pineapple juice
2 tbs. sugar (or add to taste)
1. Chop pepper, onion, scallion and add salt and add to the veggie mince.
2. Whip egg lightly and add to breadcrumbs.
3. Combine everything and make into balls (by hand or with a spoon).
4. Deep-fry the mince balls until they are light brown and drain excess oil on paper towel.
TO MAKE THE SAUCE
Combine all ingredients, except cornstarch, in saucepan and bring to a boil. Simmer on low heat for 10 minutes. Add cornstarch to thicken.
Serve mince balls with sauce

Making fresh summer salads
By Rosalie Brown
WE ARE often bombarded with healthy lifestyle tips and suggestions, many of which include eating healthful foods. Among the healthful foods suggested are fruits and vegetables because of their abundant supplies of fibre, antioxidants, vitamins and minerals.
Many persons are aware of these many benefits, but fail to eat adequate amounts on a daily basis because they simply find them boring,
monotonous in flavour and they are unsure how to make them a part of the meal.
One suggestion is to make the fruits or vegetables the meal, that is, make main dish salads which can make a perfect lunch or supper, and if carefully constructed and balanced, will mean fullness, a lot of nutrients, flavour, variety, colour, and of course reduced calories, which is music to any weight watcher's ear.

Tips for vegetable-based salads
Choose fresh, young vegetables over mature vegetables, which are not as flavourful and can be tough and bitter.
Have a variety of colours for interest, for example, lettuce, green and purple cabbage, tomatoes and yellow bell peppers.
It is also important to vary flavour to reduce the need for excess salad dressing; the addition of scallion tops, garlic, orange zest, or parsley are just a few examples.
Add one vegetable with more calories than the bulk of vegetables, for example, carrots, to add to the satiety of the salad.
For your main dish salads, add some protein. This can be cheese, grilled chicken breast, beans, nuts or boiled eggs.
If you need more carbohydrate than what is offered by the salad, make croutons with a slice of bread, toast and cube.
You can also add seeds and dried herbs for nutrients and flavour, some low calorie varieties are offered on the market
Fruits can also be added to this vegetable salad, for example, plumped raisins, orange segments, pineapple and apple cubes.
The salad ingredients can be prepared ahead of time and combined in time for travel.
Salad on-the-go: Transport it well
This beautiful salad can be ruined if not properly transported so put it in a plastic container and transport in a kit which is kept cool with an ice pack. If you are using a dressing take it in a separate container and add just before eating. If you choose fresh ingredients and blend them well, the flavours from the vegetables and other ingredients are perfect and most persons will not need a dressing.
These salads, when had at lunchtime, are perfect for persons who consume a heavy breakfast and will have a regular dinner. They, however, are perfect for persons who consume a heavy breakfast and lunch and only need a light supper.

Sample salad
1 cup shredded lettuce
1/2 cup green cabbage
1/2 cup purple cabbage
1/2 cup tomato wedges
1/4 cup shredded carrots
1/2 cup yellow bell peppers
1/2 cup apple (cubed)
1 oz chicken breast (cubed)
1 slice unbuttered bread
(toasted and cubed)
1 1/2 tablespoons salad
topping (seeds and dried herbs)
(Approximately 245 calories)
Combine all ingredients and toss. Serve.
You can also make tasty, interesting salads using a variety of fruits as a base.
Vary colour and flavour; include fruits, such as mangoes, melons, pineapples - the varieties are endless.
Serve with proteins such as cheese or low fat yoghurt. These salads are also perfect for a light lunch or supper.
Enjoy your fruits and vegetables this summer and get the health benefits and reduce your body fat while you indulge

Creamed cassava with lemon parsley gremolata
2 lbs cassava
1/2 cup milk
2 tbs butter
Salt
(For the gremolata:)
1 tsp lemon zest, finely grated
2 cloves garlic, minced
1/4 cup finely chopped parsley
Boil cassava in lots of water for about 20-30 minutes, until very soft. Drain and remove inner core.
Heat milk with butter. Add to drained cassava and crush cassava until creamy.
Add gremolata and stir. Serves four to six.
(For a lighter side: use olive oil in place of butter. This recipe can be made with potatoes or any type of ground provision.)

Cassava saute
1 lb cassava, peeled and cut into 3-inch pieces
2 onions, sliced
2 tbs vegetable oil
2 cloves garlic, chopped
2 pimento peppers, seeded and cut into strips
1/2 congo pepper, seeded and chopped
1/4 cup each chopped fresh celery and parsley
2 tbs fresh thyme
Place cassava into a pot. Cover with water, add a pinch of salt and boil until tender, 20-25 minutes. Drain and cool.
Cut cassava into one-inch pieces, split in half and remove center fibre.
In a large non-stick frying pan heat oil and all onion, peppers and garlic. Saute until fragrant. Add cassava and toss until the cassava pieces become coated with the onion and garlic mixture.
Add fresh herbs and season with salt and freshly ground black pepper. Continue cooking over a medium heat, scraping the bottom of the pan to prevent sticking. Cook for ten minutes or until cassava pieces are golden in colour.
Taste and adjust seasonings.
Serves four to six.

Cassava and salt fish brandade
Served with toast points for a delicious appetiser.
4 ozs salted codfish
1/2 lime
2 cloves garlic
1 hot pepper
1/3 cup olive oil
1/3 cup milk
2 tbs butter
1/2 cup milk
1 lb cassava, peeled, boiled and drained, inner core removed
1/4 cup chives, chopped
Salt and freshly ground black pepper
Squeeze lime juice on saltfish and boil in enough fresh water until tender, about five to ten minutes. Remove and flake.
Heat oil and reserve; heat milk and reserve.
Place fish in a blender or food processor and puree.
Add garlic and pepper. With motor running, add one-third cup of milk and oil alternately and process to a creamy consistency.
Remove and set aside. Preheat oven to 350 degrees Fahrenheit.
Heat butter with half-cup milk. Add to cassava. Mash to a creamy consistency; a hand-held Mixmaster works well here. Add chives and combine.
Add salt and pepper to taste. Combine cassava with salt fish mixture and mix well.
Place into a shallow pie plate and bake until browned on top, about 15 minutes.
Serves six to eight.

Shitake-and-Pearl Onion Salad
Yield: 8 servings
10 ounces fresh pearl onions
1/4 cup olive oil
6 tablespoons (3/4 stick) butter
3/4 pound shiitake mushroom caps
(without stems)
1/4 cup sherry vinegar
1/4 cup amber rum
Salt Cracked black pepper
6-8 cups mixed greens
4 ounces goat cheese, crumbled
1. Bring medium saucepan of water to boil. Add onions; boil 3 minutes, then drain in colander and rinse with cold water. Snip ends of each onion and slip off peels. Set aside.
2. Heat olive oil in large skillet until almost smoking; add butter. When butter melts, add mushrooms and sauté until mushrooms brown around edges. Add pearl onions; cook until lightly browned. Push vegetables to sides of pan; pour in vinegar and rum. Cook, scraping bottom of skillet with wooden spoon to release browned bits, until liquid comes to boil and reduces to a glaze. Season to taste with salt and pepper. Let cool slightly.
3. To serve, cover individual salad plates with salad greens, using 3/4-1 cup per serving. Spoon mushroom mixture over lettuce; top each serving with 1/2 ounce crumbled goat cheese.
Adapted from: a recipe developed by Wilo Benet for the rums of Puerto Rico

Vegetable Spring Roll
1 cup sliced onion
1 cup sliced green pepper
1 cup julienne carrot
1 cup julienne white cabbage
1 cup cooked glass noodle
2 tbs. garlic peeled and chopped
1 tbs. ginger, peeled and chopped
3 tbs. chopped shallot or red onion
3 tbs. chopped green onions
2 tbs. fresh coriander ú chopped
2 tbs. hoisin sauce
2 tbs. sweet soya sauce
24 pieces spring roll wrapper
1. Heat the wok (or large frying pan) over medium heat, and sauté all the vegetables together.
2. Allow to cool. Season with sweet soya and hoisin sauces. Add glass noodle and stir.
3. Wrap with spring roll wrapper and fry.

Thai Salad
(6 servings)
This salad relies on typical Thai and Vietnamese flavor combinations -- notably dipping sauces consisting of hot, sour, sweet and salty -- to showcase the triad concept. The bitter component enters through the combination of herbs.
1/2 cup sesame oil
1/2 cup soy sauce (or 1/4 cup fish sauce and 1/4 cup soy sauce)
2 tablespoons ginger root
1 tablespoon chopped lemon grass (optional)
2 cloves garlic, roughly chopped
2 to 3 limes
2 pounds tuna steaks
2 hothouse (seedless) cucumbers
1 red onion
6 ripe tomatoes
1/3 cup fresh chopped mint leaves
1/3 cup fresh chopped cilantro leaves
1/3 cup fresh chopped curly or flat-leaf parsley leaves
Salt and freshly ground black pepper to taste
Chopped peanuts to garnish (optional)
In a measuring cup, combine the sesame oil, soy sauce, ginger, lemon grass, if using, garlic and juice from 1 lime. Pour half the mixture into a large shallow bowl; set the remaining mixture aside.
Add the tuna to the bowl, turn to coat, cover and refrigerate for at least 30 but no more than 90 minutes.
Meanwhile, using a vegetable peeler, partially peel the cucumber lengthwise in alternate strips, leaving some of the dark green skin. Cut the cucumber in half lengthwise and dice the cucumber. Cut the onion into slivers. Core and slice the tomatoes into wedges.
In a large bowl, combine the cucumbers, onion and tomatoes with the mint, cilantro and parsley, cover and refrigerate.
Preheat the grill over medium-high flame.
Transfer the tuna to the grill, discarding the marinade. Grill the fish, turning once, until cooked to the desired degree of doneness. Transfer the tuna to a cutting board and set aside to rest for 5 minutes.
Meanwhile, taste the remaining soy dressing and, if desired, season with salt and pepper to taste and additional lime juice. Drizzle the dressing over the vegetables and toss gently to coat. Divide the salad among individual plates.
Slice the tuna into thin slices and drape atop each salad. Garnish with peanuts and, if desired, serve with the remaining lime wedges on the side.
Per serving: 443 calories, 39 gm protein, 14 gm carbohydrates, 26 gm fat, 58 mg cholesterol, 5 gm saturated fat, 922 mg sodium, 3 gm dietary fiber.