Yours Mine and Ours: Cuisine

Ten Healthy Cooking Tips


Cut the salt in half in your favorite recipes. Most of the time this will not produce a noticeable taste change. Consider replacing part of the salt with an herb or spice, flavored vinegar, citrus juice or peel. Garlic or onion power (not garlic or onion salt) work well in meats, soups, and sauces. Make your own mix of garlic, onion, paprika, and parsley flakes. See also: Salt Sense

Use veggie spray or non-stick pans for grilling or stir-frying.

Choose methods of cooking that will retain flavor, color, and nutrients. Steam instead of boiling vegetables. Avoid cooking at high temperatures (except for quick stir-frying) and long cooking times. Both extended heat and liquid can destroy or leach out valuable nutrients.

Add vegetables whenever possible to ensure your five-a-day intake. Experiment with more veggie variety in salads, try new vegetable mixes, include some shredded vegetables in casseroles, and add different vegetables to soups and stews. Use chopped red or yellow peppers to "pep" up the flavor. Try vegetable salsas and fruit chutneys as accompaniments to meat or poultry in place of heavy gravies or sauces.
 
Try some lower-in-fat substitutes such as low fat cheese, salad dressing and evaporated skim milk. Try low cholesterol egg products. Use two egg whites instead of one whole egg to significantly reduce the fat and cholesterol content of some baked goods. See also: Defatting Your Recipes

When you use oil, select olive or canola oil. Drain off visible fat while cooking, blot pan-fried foods on paper towels to absorb extra grease, and allow soups to chill before reheating and serving so that the fat can be skimmed off the top.

Choose roasting, poaching or stir frying as frequent cooking methods. Keep open-flame grilling of meats to a minimum as this practice produces cancer-promoting compounds. Avoid eating charred food. Microwave cooking is a healthful way to cook vegetables because the short cooking time reduces nutrient losses and usually no added water or fat is needed.

Reduce the fat in home baked goodies by substituting applesauce, pureed prunes, mashed bananas, or yogurt for up to half of the shortening. It works! Obviously prune puree would discolor a yellow cake but does well for chocolate cake and brownies. The end result is moist and fat content is reduced. See also: Fruit Puree Fat Replacement

Substitute some whole grain products for all-purpose flour in your cooking. Try whole wheat flour, oatmeal or flax in bread and muffins, or add some bran or wheat germ to your meatloaf. Try using some soy flour in biscuits and breads.

Try more fruit desserts (fresh, stewed, and cobblers) instead of cakes and cookies. Choose frozen yogurt, sherbet and sorbet instead of ice cream. Serve cake with fruit sauce instead of frosting or whipped cream.

*Using sensible cooking methods, less fat, and adding more vegetables, fruits and whole grains to recipes are guaranteed winning techniques to set a better nutritional table. These steps can also help lower risk for chronic diseases such as cancer

http://www.fitnessandfreebies.com/fitness/10cookingtips.html

Tamarind Drink

Ingredients

2 lb shelled Tamarind
8 cups hot water
Sugar
2 cinnamon sticks

Method

Soak tamarind and cinnamon sticks in hot water
Cover and leave for 6 hours or overnight
Using your hands, squeeze to dissolve the pulp and separate the seeds.
Stir well and Pour tamarind water through a strainer
Add sugar to taste
Serve chilled

Stew Chicken

Ingredients

3 lbs Chicken Wing
2 Large Onions, Sliced
3 Tomatoes coarsely chopped
3 Carrots, diced
2 Potatoes, finely chopped
2 Cloves garlic, minced
4 Cups Water
2 Sweet Peppers, Sliced
3 tablespoon brown sugar
2 tablespoon cooking oil
Fresh thyme
All purpose seasoning
salt, spice and pepper to taste

Directions

Clean and rinse Chicken well with warm water and lime juice.
Marinate with spices and seasoning (ex.salt and pepper).
Set aside for 4 hours.
Heat oil in large skillet over medium heat.
Add brown sugar to hot oil, stir until the sugar melts into brown sauce.
Pour seasoned chicken, potatoes, onions and garlic into skillet.
Stir, to allow the chicken pieces and other ingredients to brown.
Raise the heat to high, Add 3 Cups of water, Leave to boil for 10 minutes.
Add sweet peppers, carrots, thyme and tomatoes.
Reduce the heat to low, Leave for another 25 minutes.
Add 1 cup water and any other remaining ingredients and stir.
Leave to boil until sauce is thicken.

http://www.islandflave.com/recipes/stew-chicken.shtml

Bravo!

Great thread epi, your food looks excellent (and I'm 100% it tastes even better).

Thanks for the showcase, I'll be sure to keep this thread in my favorites.

Epi is you ever open a restaurant  will be your loyal customer LOL

Caribbean Food - A Little History
By Linda Thompkins

The Arawak, Carib, and Taino Indians were the first inhabitants of the Caribbean islands. These first inhabitants occupied the present day islands of British Virgin Islands, Cuba, Dominica, Grenada, Haiti, Trinidad, and Jamaica. Their daily diet consisted of vegetables and fruits such as papaw, yams, guavas, and cassava. The Taino started the process of cooking meat and fish in large clay pots.

The Arawaks are the first people known to make a grate of thin green wood strips on which they slowly cooked meat, allowing it to be enhanced by the flavor of the wood. This grate was called a barbacoa, and the word we know today as barbeque is taken from this early Indian cooking method.

The Carib Indians added more spice to their food with hot pepper sauces, and also added lemon and lime juice to their meat and fish recipes. The Caribs are said to have made the first pepper pot stew. No recipes exist since every time the Indians made the dish, they would always add new ingredients. The Carib had a big impact on early Caribbean history, and the Caribbean sea was named after this tribe.

Then the Caribbean became a crossroads for the world . . .

Once the Europeans brought Africans slaves into the region, the slaves diet consisted mostly of food the slave owners did not want to eat. So the slaves had to be inventive, and they blended their traditional African foods with staples found on the islands. The Africans introduced okra, callaloo, fish cakes, saltfish, ackee, pudding and souse, mangos, and the list goes on.

Most present day Caribbean island locals eat a present diet that is reflective of the main ingredients of original early African dishes, and includes cassava, sweet potatoes, yams, plantains, bananas and corn meal.

African men were hunters in their homeland, and often away from home for long periods of time. They would cook spicy pork over hot coals, and this tradition was refined by the early slaves in Jamaica. The technique is known today as “jerk“ cooking , and the secret involves a slow meat cooking process. Jamaica is famous for jerk chicken and pork, and you’ll find jerk all over the island.

After slavery was abolished, the Europeans went to India and China for labor, and more cooking styles were introduced. Much of the Indian cooking culture remains alive and well in the Caribbean of today with the introduction of curried meats and curry powder. Indians call it kari podi, and we have come to know this pungent flavor as curry.

The Chinese introduced rice, which is always a staple in home cooked island meals. The Chinese also introduced mustard, and the early Portuguese sailors introduced the popular codfish.

Most visitors to the Caribbean have no idea that the fruit trees and fruits so familiar to the islands were introduced by the early Spanish explorers. The fruit trees and fruits brought from Spain include orange, lime, ginger, plantains, figs, date palms, sugar cane, grapes, tamarinds and coconuts.

Even the Polynesian islands play an important role in Caribbean cooking. Most of us remember the movie “Mutiny on the Bounty”, but do not know that particular ship carried breadfruit, which was loaded on board from the islands of Tahiti and Timor. In the movie the crew took over the ship, forced the captain into a small boat to fend on his own, and they threw the breadfruit, which they considered “strange fruit” overboard. Another ship was more successful in bringing breadfruit from Polynesia to Jamaica and the St Vincent and the Grenadines. Breadfruit is a staple diet in the current day Caribbean

America is responsible for introducing beans, corn, squash, potatoes, tomatoes, and chili pepper to the Caribbean. In fact these particular foods had never been seen in Asia, Europe or Africa, so America actually introduced these foods the rest of the world via the Caribbean.

So it's no wonder Caribbean cooking is so rich and creative with the flavors of Africa, India, and China, along with Spanish, Danish, Portuguese, French and British influences. Food served in the Caribbean islands have been influenced by the cultures of the world, but each island adds its own special flavor and cooking technique.


The Coal Pot

I had the opportunity to eat food (from a Rasta Dude) cooked on a coal pot.  The Rasta used a pot made from dirt (can’t remember the name of the pot). I am sure you are thinking “dirt pot. . .yeah right” but it’s true,   The Rasta dude cooked rice and bean with okra, carrot, cabbage and coconut juice,   Mmm, Yummy.  May God strike me if I am lying?  The food was “off-the-hook” (very delicious).  And guess what?  No salt was added to the food yet it tasted as if salt was added.   He said the taste came from the smoke (LOL)

Coal pot was the main method of cooking (Caribbean) back in the days.  As per the Rasta dude, it was an “upgrade” from the three (3) stones.  However, some folks (especially Rastas) still use the coal pot to cook with.

His “stories” on method of cooking from then to now . . . . . .Ok, just say, I didn’t want to leave his “back yard” in Tortola

Below is a picture of a coal pot.  However, the Rasta coal pot different from this one (looks better ).  His coal was at the top and pot was on the coal.

He spoke about wood stove etc.  Later I’ll write more.  I need sleep. Up since 4am cooking

Nice!!!
 
 

 

YaY!!! lol, Thanks for the stew chicken recipe. I've  been looking for it!!!

send some 4 me
No it wasn't a joke.  The folks (i sent cake(s) to) on here can attest

And why some?  How about one

1love

How do you make your icing?

  Please check the Nigerian Recipe thread. It's the first thread on your left

kitchen is closed  _{until i get my camera fix}

1love

am back.  well I bought a new camera. 

much love

I am just testing the camera.  for the life of me i can't adjust the date and i don't like the color. 

Why did U burn the cake na?

Did U fall alseep in the kitchen.

epi, you carribean? where are their stew darkish? i only knew stews to be reddish but if you go to jam eatery, they have goat, oxtail stew etc and they all looked dark  goat stew looks currish o. they don't use tomatoes right?

peace girl 


cassava cake? ummm see my country men and women focus on garri and Akpu alone eh we should exporting cassava cakes by now.

Cream of Broccoli & Cheddar Cheese Soup

Serves:6
 
1 tablespoon olive oil
1 onion, chopped
1 bag frozen chopped broccoli
2 cups chicken broth
1 teaspoon flour, or more if needed
1 bay leaf
2 cups milk
1 1/2 cups cheddar cheese, shredded
salt and pepper, to taste
 
In a soup pot, heat olive oil over medium-high heat and cook onion. When onion is translucent, add broccoli and bay leaf and stir to combine. Sprinkle vegetables with flour and stir quickly to combine. Cook, stirring constantly for 1 minute. Continue to stir and gradually add the milk and chicken broth. Cook, stirring constantly, till broccoli is tender and mixture thickens slightly, about 3 minutes or so. Remove and discard bay leaf. Transfer soup to blender and process at low speed until smooth. Add Cheddar cheese and stir; salt and pepper to taste. Reheat if needed. Serve.

http://scraphappymama4.spaces.live.com/blog/cns!328132011ADE9DA2!155.entry

*1 carrot Shred (optional)