Top 10 tips for healthy Caribbean cooking

2. Marinate meat

Marinating is common in Caribbean cooking to make sure food is bursting with flavour. A good tasty marinade will give your food plenty of depth, avoiding the need for added fats like cream and butter for a good taste. It also helps to protect meat or fish from the hot temperatures used during barbecuing. For a Caribbean-influenced, easy and healthy marinade, juice and zest a lime, grate some ginger, chop a Scotch bonnet chilli and combine with a little olive oil, salt and some Caribbean hot sauce. Use to marinate lean meats or salmon or alternatively use with chopped tropical fruits such as mango, pineapple and papaya for an excellent salsa. Get inspired with our healthy jerk chicken kebabs served with a mango salsa.

3. Make your own coconut milk

Coconut milk is a great way to add a creamy taste to Caribbean food but beware, it is fairly high in calories. Instead of using full-fat coconut milk, opt for the light or low-fat versions, which taste just as good. Feel adventurous? Make your own by grating a fresh coconut and blending with water. Strain to remove the coconut pulp and add to curries, stews and more of your favourite Caribbean dishes for a healthier option.

4. Get a protein hit with beans and pulses

Beans and pulses are often used in Caribbean cooking and are added to soups, rice dishes and stews. When eaten with rice, traditional pulses such as kidney beans or pigeon peas provide you with a good dose of protein and all the essential amino acids your body needs. Protein is also reported to make you feel fuller for longer – meaning you are less likely to snack between meals.

5. Enjoy red snapper

You'll often find red snapper on Caribbean menus – it's delicious and its health benefits are varied. Apart from being an excellent, low-fat source of protein, it makes a valuable contribution to your vitamin D intake. Serve a Caribbean citrus salad alongside for a hit of vitamin C. Enjoy red snapper in this delicious Jamaican beer-grilled fish.

6. Balance blood sugar with sweet potatoes

Sweet potatoes are incredibly versatile and can be used in a variety of dishes. They are particularly tasty baked with spring onions, the juice and zest of an orange, salt and pepper plus a squirt of extra virgin oil. Apart from being a useful source of vitamin C and the minerals iron, magnesium and potassium, they release natural sugars slowly into the bloodstream, helping to ensure your body receives a balanced and regular source of energy. Make the most of sweet potatoes in this jerk sweet potato & black bean curry.

7. Spice things up with a Scotch bonnet

The Scotch bonnet is native to the Caribbean and used to make hot sauces and spice up curries and stews. If you like things hot, chop a Scotch bonnet as this will release the potent heat. Alternatively, add a whole Scotch bonnet – this will add flavour but keep things cooler (though make sure you don't eat it!). Scotch bonnets contain vitamins A and C and are good sources of potassium.

8. Go for goat

Although not an obvious meat choice in the UK, in the Caribbean, particularly Jamaica, goat is a popular option and used in dishes such as curried goat. Goat is very lean – each 100g serving of raw meat only has 109 calories and is low in saturated fat, making it a great alternative to fatty red meats – good for your heart and waistline. You can buy goat's meat from specialist suppliers across the UK.

9. Benefit from healthy pineapple

This tropical fruit is synonymous with the Caribbean. A delicious and healthy dessert option is fresh pineapple, sliced and drizzled with honey and a sprinkling of ground cinnamon, then grilled and served with a dollop of low-fat crème fraîche. Pineapple also works brilliantly in salads and skewers – try our zingy black bean & pineapple salad bowl or jerk-seasoned pork & pineapple skewers with black beans & rice.

10. Eat your greens

Callaloo is a green leafy vegetable found in the Caribbean that is used in the well-known soup of the same name in Trinidad and Tobago. It's a versatile veg and ideal for using in your own soups, stews and beyond as it's a great source of dietary fibre. If you struggle to find this super green, try spinach and kale as a substitute. Another popular greens dish is fry bodi (Caribbean green beans), which is ideal to serve as a side in a Caribbean feast.

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More healthy Caribbean recipes:

Jerk chicken burger
Jerk chicken salad with papaya
Jerk sea bass & pineapple salsa
Pineapple & pink grapefruit with mint sugar

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This page was last reviewed on 18 June 2024.

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