June is Caribbean American Heritage Month and this year, we will be celebrating this beautiful culture by taking a look at their culinary traditions. This celebration officially started back in 2006 and celebrates those Americans whose ancestry comes from the Caribbean. The Caribbean refers to a region of islands in the Caribbean Sea. This region includes countries like Puerto Rico, Cuba, Jamaica, Hispaniola, and many more.
Caribbean cuisine is a melting pot of African, Creole, European, Latin American, Middle Eastern, and some Asian influences. Caribbean food is colorful, flavorful, and full of history. Some common ingredients used are cassava (a root vegetable similar to potatoes), fresh fruits and vegetables, rice, beans, and lots of spices like coriander and cilantro. Although each island uses similar ingredients, each island’s dishes are unique to their own culture. Some popular dishes include:
- Jerk Chicken
- Ackee and Saltfish
- Callaloo (steamed leafy greens with onions and garlic)
- Conch Fritters
Ackee and Saltfish: Jamaica’s national dish which includes salted codfish and sautéed ackee which is a national fruit of Jamaica
The Caribbean diet is full of health benefits. Their meals are rich in fresh fruits and vegetables which provide minerals, vitamins, and antioxidants. Many Caribbean dishes include lean protein sources, protein low in fat, like fish and chicken. Healthy fats are also common in Caribbean cuisine. These come from coconut, avocados, and fish and help with heart health. Want to try to add a Caribbean flair to your next meal? Here’s how! Add grilled marinated fish with mango salsa to your rice bowls. Replace mashed potatoes with cassava and add cilantro and thyme to bring the flavor of the islands. Some ways to cook in healthy ways similar to this require small steps that over time will make big changes! Always make sure that half your plate is full of fruit and vegetables. Choosing lean protein ensures you are consuming more healthy fats than saturated fats. Caribbean cuisine is much more than just the food, it is about honoring a heritage rich in history and enjoying food prepared in simple but delicious ways.
