Breakfast: Butter Beans + Ackee w/ Boiled Green Banana and Callaloo
- 1 tin butter beans, drained and rinsed
- 2 cups fresh ackee soaked, or 1 tinned ackee, drained
- 1 medium onion, chopped
- 1 small bell pepper (yellow/red), thinly sliced
- 1 medium tomato, chopped
- 2 cloves of garlic, minced
- 2 stalks scallion, chopped
- 1-2 tablespoons extra virgin olive oil
- scotch bonnet pepper, chopped finely, to taste
- salt and black pepper, to taste Directions
- Heat oil and sauté onion, garlic, scallions, tomatoes, scotch bonnet pepper and sweet pepper until tender, about five minutes.
- Add rinsed butter beans, fresh or canned ackee and black pepper.
- Toss lightly to avoid breaking up ackee, cover and simmer on low heat for about 2 minutes to bring all the flavors together.
- Enjoy with 1 small boiled green banana and 1 cup steamed callaloo!
Serving size: 1, Calories: 430 Fat: 25g Saturated fat: 3g Carbohydrates: 48g Sugar: 5g Sodium: 410mg Fiber: 14g Protein: 13g Potassium: 540mg
Snack: 1 Star apple + handful of cashews
Serving size: 1, Calories: Fat: 13g Saturated fat: 3g Carbohydrates: 23g Sugar: 12g Sodium: 0mg Fiber: 4g Protein: 7g Potassium: 247mg Calcium: 15%
Lunch: Black Bean and Plantain Tacos
For the Plantains:
- 2 very ripe large plantains*, peeled and cut on an angle into 1/4-inch slices
- 1 Tbsp coconut oil
- 1 tsp ground cumin
- 1/2 tsp ground cinnamon
- 1/4 tsp sea salt (plus more to taste)
- 1/8 tsp cayenne
For the Black Beans
- 1 15-ounce can IBERIA black beans (if unsalted, add more salt)
- 1/2 tsp ground cumin
- scotch bonnet pepper, to taste
For the Tacos
- 8-10 yellow or white corn tortillas or taco shells
- Fresh cilantro, chopped
- 1/4 red onion, diced
- Hot sauce / salsa
- Lime juice
- Add black beans to a small saucepan over medium heat and add spices. Once it reaches a low boil, turn heat to low to keep warm, stirring occasionally.
- Peel and chop plantains and heat a large metal or cast iron skillet over medium heat. Add plantains to a mixing bowl and toss with spices.
- Once pan is hot, add coconut oil and plantains and spread into a single layer. Sauté on one side for 2-3 minutes, then flip and sauté on the other side for 2-3 minutes more. Turn down heat if browning too quickly. You’re going for a caramelized effect. Set aside.
- In the meantime, prep desired toppings and warm tortillas by wrapping in a damp cloth or paper towel and warming in the microwave for 20 seconds (or place tortillas directly on an oven rack for 1-2 minutes in a 350-degree F (176 C) oven).
- To assemble, top tortillas with black beans, plantains and desired toppings. I preferred salsa, hot sauce, red onion and cilantro. Ripe avocado would also make a great addition.
Serving size: 1/4 of recipe (2 tacos) Calories: 339 Fat: 5g Saturated fat: 3.3g Carbohydrates: 71g Sugar: 13g Sodium: 465mg Fiber: 9.6g Protein: 9.2g
Dinner: IBERIA Coconut Curried Chickpeas
- 1 bag of IBERIA dried chickpeas
- 1 tbsp IBERIA olive oil
- 1 tbsp garlic, minced
- 2 tbsp curry powder
- 1 medium onion, diced
- 1-2 scotch bonnet peppers, minced
- 1 large carrot, cubed
- ¼ cauliflower, cut into florets
- 2 cups sodium-free vegetable stock (or water)
- 1 tsp salt (or to taste)
- 2 tsp sodium-free all-purpose seasoning
- 1 sprig of dried thyme
- 1 cup coconut milk
- ¼ tsp black pepper
- 2 plum tomato (or 1 salad tomato), diced
- Scallion, chopped (optional for garnish)
- Follow package instructions to prepare the dried beans for cooking.
- Heat IBERIA olive oil in a large saucepan over medium heat. Add the minced garlic, onion, curry powder, scotch bonnet pepper, carrots and cauliflower to the pan to cook until they become fragrant, about 3-5 minutes.
- Add 1 cup of vegetable stock, ½ cup at a time, salt, all-purpose seasoning and thyme to the pan. Stir, then cover and leave to simmer for about 10 minutes, allowing the curry powder to cook and the vegetables to soften.
- Uncover and add the second cup of vegetable stock, coconut milk and cracked black pepper.
- Cover again and continue to simmer over medium heat for about 5 minutes.
- Reduce heat to low, and add diced tomato and stir. Garnish with some chopped scallion, and serve with brown rice, pumpkin, green banana or plantain for a heart-healthy meal!
Serving size: 1 of 7 servings Calories: 300 Fat: 12g Saturated fat: 6g Carbohydrates: 37g Sugar: 8g Sodium: 432 mg Potassium: 245 mg Fiber: 12g Protein: 12g
Shannon Boorman is a nutritionist based in Kingston, Jamaica. You can find her at @feedyourbodhi on Instagram