Eat for your health
Cookbook aims to manage lifestyle diseases...
The Trinidad and Tobago Association of Nutritionists and Dietitians (TTANDi) has joined the Fight The Fat campaign of the Ministry of Health with a new cookbook—Delicious and Healthy—Cooking with Caribbean Foods.
This 326-page volume includes 200 delicious and healthy recipes using local foods which have been researched, tasted, tested and analysed for nutritional content by a TTANDi team of experienced nutritionists and dietitians using the ESHA Processor method. There are also articles on Food Safety, Meal Planning, Eating Out; as well as up to date information about the relationship between food, health and lifestyle diseases such as obesity, diabetes, cardiac diseases, hypertension, cancer and much, much more. There is also information on how to modify recipes for fat, cholesterol, salt and sugar.
The recipes in Delicious And Healthy—Cooking with Caribbean Foods are organised and presented in ten sections—Appetisers, Beverages, Soups, Staples, Legumes, Vegetables and Fruits, Salads and Salad Dressings, Foods from Animals, Cakes and Desserts and Miscellaneous. This makes it easy to plan menus for both regular and special occasions.
Nicole Alexander, president of TTANDi, said, "Up to now almost all the available literature on healthy diets featured recipes prepared primarily with foreign and imported foods. Meanwhile, our local foods continued to be prepared by the traditional methods, usually with high fat, salt and sugar content which are some of the factors that contribute to the high incidence of chronic non-communicable diseases. With the launch of Delicious And Healthy—Cooking with Caribbean Foods we all have the opportunity to learn and practise dietary planning for longer, healthier lives."
Coordinator of the cookbook Doreen West says, "Our (TTANDi's) cookbook is not a typical cookbook; its aims and objectives are to encourage a sensible, relaxed and flexible approach to meal planning and food preparation so that people will be able to make food choices that are both healthy and suitable to them. The cookbook provides delicious, healthy recipes; suggests practical tips for modifying favourite recipes; presents up-to-date information to develop confidence and encourage people to maintain a healthy lifestyle and so prevent or delay chronic diseases. Delicious And Healthy—Cooking with Caribbean Foods is not just a collection of recipes; it is a teaching and learning guide which if used regularly in our kitchens could make a big difference not only to our people's health and quality of life but to our nation's health-care costs."
Minister of Health Fuad Khan, who has been literally waging a war on our unhealthy lifestyles and eating habits, wrote in his foreword to the publication, "Every household should be familiar with these recipes. We must move forward in the Fight The Fat campaign by becoming active and paying attention to healthy eating habits. This results in lowering the risks of chronic non-communicable diseases (CNCDs) and their complications (stroke, heart attacks, diabetes and hypertension)."
Delicious And Healthy—Cooking with Caribbean Foods is distributed by Lexicon Trinidad Ltd and is available in bookstores throughout Trinidad and Tobago.
Trinidad and Tobago Association
of Nutritionists and Dietitians
The Trinidad and Tobago Association of Nutritionists and Dietitians (TTANDi) is the professional organisation of nutritionists and dietitians in Trinidad and Tobago. Its mission is to encourage professional excellence among its members and to increase public awareness of the importance and role of nutrition in promoting good health.
Savoury Coo Coo Ingredients: 6 ochroes 1 red pimiento ½ stalk celery ½ stalk chive Sprig thyme 3 ½ cups water 1 teaspoon salt 1 cup cornmeal 1 teaspoon soft margarine Method: 1. Wash ochroes. Cut lengthwise into four pieces, then chop crosswise. 2. Grind pimento, celery, chive and thyme together 3. boil 1 ½ cups water with salt. Add ochroes and seasoning and cook till ochroes are soft (5 minutes) 4. Mix cornmeal with 2 cups water and gradually stir into boiling mixture. 5. Keep stirring until mixture is thoroughly cooked and begins to leave the sides and bottom of pot. 6. Grease a round 8-inch diameter dish with ½ teaspoon margarine and pour coo coo into it. 7. Pat flat and top with ½ teaspoon margarine while still hot. Health Tip: For further sodium restriction, use ½ teaspoon of salt Homemade Baked Beans in Tomato Sauce Ingredients: 1 cup gub gub peas 3 ½ cups water ½ tablespoon vegetable oil 14/ cup chopped onion 1 large clove garlic (chopped) ½ teaspoon chopped Spanish thyme 1 teaspoon chopped Portuguese thyme ½ teaspoon chopped French thyme ½ teaspoon salt 2 ¼ teaspoons molasses ½ tablespoon brown sugar ½ teaspoon mustard ½ cup fresh tomato puree 1 tablespoon tomato ketchup ½ tablespoon tomato paste ¼ teaspoon pepper sauce Health Tip: For further sodium restriction, use 1/4 teaspoon of salt Method: 1. Soak peas overnight 2. Drain, wash and cook uncovered in water with oil. 3. Boil for 2 minutes. Set aside for 1 hour. Skim foam 4. Return beans to stove and bring to boil 5. Add onion, garlic, all thyme and salt. Simmer covered for 1 hour. 6. Drain, reserving liquid. Add remaining ingredients liquid. Mix 7. Pour beans into lightly greased casserole dish. Add liquid to beans, stirring lightly. 8. Bake covered in slow oven 250°F/120°C for 1 hour. Add more liquid if necessary, 9. Remove cover and bake uncovered for 20 minutes. Spicy Chicken Legs Ingredients: 8 chicken drumsticks, skinless 1 onion grated 2 cloves garlic, grated 2 teaspoons mustard 2 teaspoons pepper sauce 2 teaspoons curry powder 1 teaspoon paprika ¼ teaspoon cinnamon 1 teaspoon salt 1 egg beaten ½ cup flour 1 teaspoon vegetable oil Health Tip: For further sodium restriction, use ½ teaspoon instead of 1 teaspoon of salt. For cholesterol restriction use 2 egg whites or skimmed milk instead of whole egg. Method: 1. Wash and blot chicken 2. Season chicken with mixture of onion, garlic, mustard, pepper sauce, 1 teaspoon curry powder, ½ teaspoon paprika, cinnamon and salt. Marinate for 1-2 hours. 3. Combine flour with remaining curry powder and paprika and mix well. 4. Coat chicken with beaten egg 5. Roll chicken in flour mixture 6. Place in lightly greased baking dish. Bake for approximately 50 minutes or at 300°F/150°C until tender and brown. Fresh Fish Buljol Ingredients: 9 ounces fresh fish (preferably white) 2 tablespoons grated onion 1 clove garlic, grated 1 tablespoon finely chopped chives 1 sprig thyme ½ teaspoon salt 2 tablespoons vinegar 1 ounce chopped pimiento 1 medium tomato, chopped 1/3 small cucumber, chopped 1 teaspoon pepper sauce 4 tablespoons olive oil Health Tip: For further sodium restriction, use 1/4 teaspoon instead of ½ teaspoon salt (substitution: you may use lime juice instead of vinegar. You may use vegetable oil instead of olive oil) Method: 1. Season fish with onion, garlic, chive, thyme and salt. 2. Refrigerate a few hours or overnight 3. Steam seasoned fish for 10 minutes. Let cool 4. Flake fish, removing bones and skin. 5. Marinate in vinegar for 5-10 minutes. 6. Add remaining ingredients and oil. 7. Serve at room temperature. Serving suggestions: as an accompaniment to staple foods e.g. dumplings, bake. Appetisers: served on toast squares. Carambola (Five Fingers) Crumble Ingredients: ½ cup flour ½ cup rolled oats ¼ cup granulated sugar 1 teaspoon cinnamon 1 teaspoon cardamom ½ teaspoon ground ginger 1 tablespoon soft margarine 2 ½ pounds carambola 2 tablespoons lemon juice 1 tablespoon sugar ½ teaspoon vanilla essence Health Tip: For diabetes and calorie restriction you may use artificial sweetener instead of sugar. Method: 1. Combine flour, oats, sugar, cinnamon, cardamom and ginger into a mixing bowl. 2. Rub in margarine to make a crumbly mixture 3. Dice or slice carambola thinly (remove seeds). Add lemon juice, sugar and vanilla essence. Heat for 3 minutes. 4. Sprinkle half flour mixture over bottom of lightly greased pie dish 5. Spread fruit in dish. Sprinkle remaining flour mixture over top. 6. Bake at 375°F/190°C about 20 – 30 minutes or until top is golden brown and fruit is tender.