You do not have to go to the Caribbean to reap the benefits of a Caribbean diet. Thanks to migration and modernization, many exotic foods found in the Caribbean are exported to other countries or grown in other parts of the world. Fruits, vegetables, legumes and fish are abundant in Caribbean island dishes. The Caribbean diet is a mixture of cultural influences -- foods, spices and cooking techniques.
Health Benefits
The Caribbean diet has benefits similar to the DASH diet -- Dietary Approaches to Stop Hypertension -- because it is rich in fruits, vegetables, beans and fish. The high fish consumption yields protection against heart disease because of the natural source of omega-3 fatty acids. Legumes are a staple in the Caribbean diet. A diet packed with beans offers benefits for lowering blood pressure and cholesterol, regulating the colon and improving blood glucose for diabetics. Caribbean island dishes are very spicy. Spicy foods can speed metabolism and suppress appetite according to some research studies.
Foods Boosting Immune Function
Locally produced fruits and vegetables are a powerhouse of nutrients in the Caribbean diet. According to the Cajanus website, one guava has fewer calories than an apple, but it's higher in vitamin C, fiber and potassium. Mangoes, a popular Caribbean fruit high in vitamin A and C, provide support for vision and immune activity. Compared to broccoli, callaloo is higher in vitamin A, calcium and iron. Papaya aids in digestion and green tea, common in the Caribbean diet, is a good source of antioxidants.
Caribbean History and Food
The history of the Caribbean Islands has influenced the islanders' cuisine. The original inhabitants consisted of people from two Indian tribes, Arawaks and Carib. Their diets were mostly fish, slow-cooked meat and vegetables and fruits such as papaw. When the Europeans arrived with slaves from West Africa, new foods and cooking methods were introduced. The Europeans brought wheat, beef, onions and garlic, while the Africans brought okra, callaloo -- a spinach-like vegetable -- fish cakes, saltfish, ackee -- similar to a peach -- and mangoes, according to the Caribbean Food Emporium.
When the immigrants from China and India came to the Caribbean, they further influenced the Caribbean diet with vegetables, teas and spices. The Chinese introduced bok choy -- pakchoy in the Caribbean -- and rice and the Indians brought curry and curried dishes.
Types of Foods
Favored foods in the Caribbean diet are legumes: lentils, chickpeas, red/kidney beans,
black-eyed peas, split peas and soy beans. Breadfruit is grown in the Caribbean, and it has the consistency of a potato when roasted or boiled. It is a low-fat food and a valuable source of magnesium, potassium and calcium. Available year-round, the cassava root or yucca is a good source of energy in the Caribbean diet, but a poor source of protein.
Typical Menu
For many years Caribbean recipes were not written down. Many dishes use annatto, curry, pimento, cinnamon and ginger spices. Because of its historical beginnings, cooking techniques represent African, Chinese, Indian and European cultures. Plaintain, which looks like a banana, is usually boiled, fried or roasted and added to stews and soups. Jerk dishes are made with a mixture of pimento, scallions, garlic, thyme, onion and lemon juice and slow cooked. Numerous Caribbean dishes are prepared with available foods, leaving lots of opportunity for creativity. A special dish in the Caribbean is pepper pot soup which is made with available fish, meat and vegetables cooked in fermented cassava juice.
Member Comments