healthy eating, caribbean style

[Yann]

as someone who has recently begun to adopt a healthier, vegetarian lifestyle i know the challenges that one can face in not only maintaining this lifestyle but getting correct nutritional information in order to make informed choices. i came across this info recently focussing on alternative caribbean foods that are healthy and give the same or more nutrients than their american/european counterparts

NUTRITION TALK

IN OUR quest for healthier eating choices, we are encouraged to eat foods with less fat and sodium, more fibre, more complex carbohydrate and lower in calories. The foods that are most promoted are usually the imported ones since more is known about them than about our local foods. We may therefore seek out whole grain cereals and breads, fruits such as the American apple, plum and grapes and vegetables such as broccoli and cauliflower. How do our local foods compare?

FRUITS
Who has not heard the adage, 'an apple a day keeps the doctor away'? This is probably because the American apple has fibre to facilitate gut health and rid the body of waste. But do you know that one guava fruit has four (4) times the amount of fibre, slightly more potassium and nineteen (19) times the amount of vitamin C as an American apple. Likewise, it would take fifteen (15) American apples to supply the vitamin C content of only one (1) West Indian cherry. In comparison to a whole bunch of grapes, one (1) guava has twenty five (25) times more vitamin C, four (4) times more fibre and about the same potassium. Cranberry juice has become very popular because of its benefits to bladder health. But have you thought that similar benefits could be had from coconut water at less than half the calories and with appreciably more potassium? A glass of cranberry juice will provide about 150 - 200 calories while the same glass of coconut water contains only 50 calories while giving 400mg potassium compared to the 60mg for cranberry juice.  For those concerned about the sodium content of coconut water, be assured that a single glass will provide only 60 mg sodium compared to the 700 mg in  V8 canned vegetable juice. Also, be assured that the coconut water has no fat. The fat of the coconut resides in the jelly and will thus be found in coconut milk, but there is no cholesterol since the coconut is of plant origin and cholesterol is found, only in foods of animal origin. This means that butter will have cholesterol but coconut milk, like the vegetable margarines is free of cholesterol. Moreover, the traditional way of cooking with coconut milk for flavour is better that using margarine which is often substituted in porridge, rice and peas and soups. A tablespoon of coconut milk has only 38 calories and 4g fat compared to 111 calories in the same amount of margarine and 11.5 g fat. Also, the fat of coconut is healthier for the body than margarine fats. Two other sources of fat that are often mislabeled are the Jamaican ackee and the Avocado pear. Neither has any cholesterol and the fat is monounsaturated, the same type of fat that we pay so much for in the olive oil.

VEGETABLES AND PROVISIONS

Admittedly, broccoli, cauliflower and brussels sprouts, like other vegetables will provide vitamin C, minerals, flavonoids and other phytochemicals but they are no match for our local callaloo (amaranth) in terms of calcium, iron or vitamin A. Callaloo has more than four times the calcium, two or more times the iron with more than twice the vitamin A as the American vegetables. The whole grain cereals are indeed a good source of fibre but calorie for calorie our provisions are equally beneficial. The Irish potato, brown rice and whole kernel corn provide the least fibre per serving. Those of better value are whole wheat bread, green banana and sweet potato providing 1.5 g per serving of about 70 calories. Richer still is rolled oats at 1.96g but topping the list, you guessed it, our local breadfruit at 2.45 for a serving of two (2) slices. So next time you reach for the foreign goods on the shelf, don't forget our local products are the best.

Patricia Thompson M.Sc.
Registered Nutritionist
The Nutrition Centre, Eden Gardens

if anyone has alternative or additional information please share it

[Freespirit]

Having just returned from Barbados, I bought the most wonderful book called 'Cooking in Barbados' byJill Walker.  It contains some fantastic vegetarian dishes using local Caribbean ingredients.  It also contains meat and fish dishes but I am sure that they can be substituted with something vegetarian like tofu.
Freespirit

[Yann]

thanks for the tip
be sure to let us know of a particularly good recipie when you try them out.
i'm not too familiar with tofu, as i said, i have only recently begun to change my eating habits.. what are its benefits?

[Princess Tracey]

Tofu
Types | Nutrition Facts | Buying & Storing | Tips For Using | Recipes

Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. Traditionally, the curdling agent used to make tofu is nigari, a compound found in natural ocean water, or calcium sulfate, a naturally occurring mineral. Curds also can be produced by acidic foods like lemon juice or vinegar. The curds then are generally pressed into a solid block.

Tofu was first used in China around 200 B.C. Although the discovery of the process for making tofu is lost to the ages, Chinese legend has it that the first batch of tofu was created by accident. A Chinese cook added nigari to flavor a batch of pureéd, cooked soybeans; the nigari produced the curd that we know today as tofu.

Today, tofu is a dietary staple throughout Asia. This delicate food is made fresh daily in thousands of tofu shops and sold on the street.

In recipes, tofu acts like a sponge and has the miraculous ability to soak up any flavor that is added to it. Crumble it into a pot of spicy chili sauce and it tastes like chili. Blend it with cocoa and sweetener and it becomes a double for chocolate cream pie filling. Cubes of firm tofu can be added to any casserole or soup.

Types of Tofu

Three main types of tofu are available in American grocery stores.

Firm tofu is dense and solid and holds up well in stir fry dishes, soups, or on the grill... anywhere that you want the tofu to maintain its shape. Firm tofu also is higher in protein, fat and calcium than other forms of tofu.

Soft tofu is a good choice for recipes that call for blended tofu, or in Oriental soups.

Silken tofu is made by a slightly different process that results in a creamy, custard-like product. Silken tofu works well in pureed or blended dishes. In Japan, silken tofu is enjoyed "as is," with a touch of soy sauce and topped with chopped scallions.

Tofu Nutrition Facts

Tofu is rich in high-quality protein. It is also a good source of B-vitamins and iron. When the curdling agent used to make tofu is calcium salt, the tofu is an excellent source of calcium. While 50 percent of the calories in tofu come from fat, a 4-ounce serving of tofu contains just 6 grams of fat. It is low in saturated fat and contains no cholesterol. Generally, the softer the tofu, the lower the fat content. Tofu is also very low in sodium, making it a perfect food for people on sodium-restricted diets.

Nutrients in
4 ounces of:
Firm
Tofu
-
Soft
Tofu
-
Silken
Tofu
-
Calories 120
86
72

Protein (gm) 13
9
9.6

Carbohydrate (gm) 3
2
3.2

Fat (gm) 6
5
2.4

Saturated Fat (gm) 1
1

Cholesterol 0
0
0

Sodium (mg) 9
8
30

Fiber (gm) 1
-
Calcium (mg) 120
130
40

Iron (mg) 8
7
1
-

Source: Composition of Foods: Legumes and Legume Products. United States Department of Agriculture, Human Nutrition Information Service, Agriculture Handbook 8-16. Revised December 1986, and from product analysis.

Buying & Storing Tofu

Tofu most commonly is sold in water-filled tubs, vacuum packs, or in aseptic brick packages. Tofu is usually found in the produce section of the grocery store, although some stores sell tofu in the dairy or deli sections. Tofu is sometimes sold in bulk in food cooperatives or Asian markets. Unless it is aseptically packaged, tofu should be kept cold. As with any perishable food, check the expiration date on the package.

Once the tofu package is open, leftover tofu should be rinsed and covered with fresh water for storage. Change the water daily to keep it fresh, and use the tofu within a week.

Tofu can be frozen up to 5 months. Defrosted tofu has a pleasant caramel color and a chewy, spongy texture that soaks up marinade sauces and is great for the grill.

Tips For Using Tofu

Tofu is for everyone. The soft consistency of tofu and its mild taste make it a perfect food for anyone. It is a good source of protein for elderly people who prefer dishes that are easy to chew and digest. Soft tofu that has been pureed with fruits or vegetables is a good first protein food for infants. Toddlers can enjoy chunks of cooked tofu for snacks or meals.

Try some of these ideas for introducing tofu to your family.

Add chunks of firm tofu to soups and stews.

Mix crumbled tofu into a meatloaf for a pleasant light dish.

Mash tofu with cottage cheese and seasoning to make a sandwich spread.

Create your own tofu burgers with mashed tofu, bread crumbs, chopped onion and your favorite seasonings.

Marinate tofu in barbecue sauce, char it on the grill and serve on crusty Italian bread.

Add a package of taco seasoning to pan-fried, crumbled tofu, or a mixture of tofu and ground beef to tofu tacos.

Blend dried onion soup mix into soft or silken tofu for a cholesterol-free onion dip.

Stir silken tofu into sour cream for a reduced-fat baked potato topper.

Blend tofu with melted chocolate chips and a little sweetener to make a chocolate cream pie.

Replace all or part of the cream in creamed soups with silken tofu.

Make missing egg salad with tofu chunks, diced celery, mayonnaise and a dab of prepared mustard.

Substitute pureed silken tofu for part of the mayonnaise, sour cream, cream cheese or ricotta cheese in a recipe. Use it in dips and creamy salad dressings.

[morefyah]

***check "From the Global Kitchen: A Collection of Vegetarian Recipes by Plenty International."  Many recipes come from the tropical and semitropical regions of the world....great tempeh and tofu recipes,  dasheen casserole, and guava cake are some that stand out.....eating ital is a wholistic livity.......recognizing the body as a temple and a vehicle that must be clean, cared for, and nourished! Cooking without Babylon chemicals that big industries package into their shrink wrapped plastic, commodity driven goods is crucial!