Foods of CARICOM

Jamaican ackee and saltfish

Ingredients

• 1/2 pound salt fish, steamed

• fresh ackee soaked, or tinned ackee

• 1 medium onion, chopped

• 1 small sweet pepper (yellow/red or green), julienned

• 1 medium tomato, chopped

• 2 cloves of garlic, minced

• 1 teaspoon scotch bonnet pepper, chopped finely (omit if you don’t want the dish spicy)

• 2 stalks scallion, chopped

• 1-2 tablespoons extra virgin olive oil

• Salt and pepper to taste

Directions

Heat oil and sauté onion, garlic, scallions, tomatoes, scotch bonnet pepper and sweet pepper until tender, about five to six minutes. Add flaked saltfish, fresh or canned ackee and black pepper. Toss lightly; cover and allow to stand over low heat for about 2 minutes.

Dominican mangú

INGREDIENTS

• 5 green plantains (peeled), diced

• 5 tablespoons butter (or 5 tablespoons olive oil)

• 2 red onions , sliced

• ¼ cup white vinegar

• 4 tablespoons vegetable oil

• Cold water

• Salt

INSTRUCTIONS

1. In a bowl, combine the onions and vinegar. Add a pinch of salt. Set aside.

2. In a large saucepan, boil the plantain in water with 2 pinches of salt, until very tender, about 20 to 30 minutes. While cooking plantains, heat the vegetable oil in a Dutch oven.

3. Sauté the onions and vinegar (being careful not to burn, as vinegar may splash in oil). Set aside.

4. Once plantain is tender, drain and place in a large dish. Add the butter or olive oil, and 2 tablespoons of the onion mixture.

5. Begin crushing the plaintains with a potato masher by gradually incorporating cold water until obtaining a velvety purée. To serve, add the onions mixture on top with fried cheese and eggs.

Belizean Salbutes

• 1 pound fresh corn masa or 1½ cups masa mix

• 4 tablespoons all-purpose flour

• 2 teaspoons baking powder

• 1 teaspoon salt

• 1/4 cup water

• 3 large chicken breasts

• 1 teaspoon dried oregano,

• 2 cups red onion, divided

• jalapeño pepper, deseeded, sliced

• 1/4 cup white vinegar

• Salt and freshly ground black pepper, to taste

• Vegetable oil for frying

• Tortilla Press

Masa

Mix masa, flour, baking powder, salt and water until soft and masa holds together. Divide masa and shape into 11/2 inch balls. Place ball of masa in-between 2 sheets of parchment paper in the center of a tortilla press and flatten.  Heat oil in a large frying pan and fry until lightly browned, but not crisp.

Chicken

Season chicken breasts with salt, pepper and ½ teaspoon oregano. Boil in enough water to cover chicken for 20 to 25 minutes or until cooked. Remove from water, cool and shred. Reserve chicken broth.

Onions

Bring reserved broth to a boil, add onions, jalapeño pepper, vinegar and1/2 teaspoon oregano. Remove from heat, cover and set aside for 10 minutes. Drain, reserve onions and pepper.

Place inflated fried corn round on a serving plate, press down slightly to flatten. Top with shredded chicken, onions and jalapeño pepper.

Montserrat goat water

Ingredients

• 2 pounds goat or sheep meat

• 4 cloves garlic, minced

• 1 Tablespoon whole cloves, crushed

• 2 Onions, cut up

• 1 Tablespoon mace

• 1 Teaspoon Accent/MSG

• Herbs and chible (local name for scallions and thyme)

• 1 ‘hot’ green pepper, whole

• Salt and pepper to taste

• 3 oz. Fresh marjoram or oregano

• 11/2 cups Flour

• 3-4 Tablespoon Browning/caramel colouring

Method

Cut the meat in 2-inch cubes, being sure to leave the bones in. Wash the meat in salt water and place in a large saucepan (large pot). Cover with cold water, bring to boil, simmer covered for 5 minutes.

Skim fat and continue simmering covered until meat is slightly tender. Add remaining ingredients; add boiling water as necessary. When meat is tender, combine 11/2 cups flour with enough water to make a smooth paste and stir enough of this mixture into the stew to give desired thickness, add some browning for colour. Half cover the pot and let it continue to simmer until meat is done.

Guyanese bake and salt fish

Ingredients

Bakes

• 3 1/2 cups all-purpose flour + 1/2 cup more for kneading

• 4 1/2 tsp baking powder

• 1/2 tsp salt

• 1/3 cup white sugar

• 2 tbsp unsalted butter, softened, but not melted

• 1 1/3 cup water, more as needed

• Oil for frying

Saltfish

• 2 pounds boneless, skinless saltfish

• 1/2 cup yellow onion, chopped

• 3 large garlic cloves, minced

• 1 wiri wiri pepper or scotch bonnet

• 1 cup fresh tomato, chopped

• 1 tsp tomato paste

• 2 sprigs scallions

• 6 tbsp oil for cooking

Instructions

For bakes

 Mix flour, baking powder, salt, and sugar together. Rub butter into flour mixture. Add water to flour and knead to form a stiff and smooth dough ball. Add flour as needed to bring the dough together. Pinch off golf ball -sized pieces of dough and roll in palms of hand to make smooth. Place in a greased plate. Cover with a damp paper towel. Allow to sit for one hour minimum.

Heat oil for frying. Flour surface and roll each dough ball to 1/4-1/8 inch thickness. Place dough in hot oil. Use spoon to pour oil over each piece of dough as this will help it puff up.

For saltfish

Fill the pot with enough water to cover saltfish. Boil for 5-6 minutes. Drain and fill with clean water. Boil another 5-6 minutes. Drain and flake fish with a fork. Set aside.

Heat frying pan with oil. Add onion, garlic, hot pepper and cook until onions are translucent. Add tomato paste, saltfish and seasonings. Cook a couple of minutes then add chopped tomatoes. Let cook 5-6 minutes until tomatoes have melted into fish. Garnish with scallions.