Caribbean Traditions

This month we are celebrating Caribbean traditions. Rich in taste and full of health enhancing properties, it’s always good when it’s served with rice and peas.
Quick Rice and Peas
Olive Oil
2 cloves garlic, chopped
1 medium onion, chopped
1 can kidney beans or small red beans, reserve liquid
Thyme, to taste
½ can plain coconut milk
½ teaspoon salt, optional
1 box instant, brown rice, uncooked
In a large pot, sauté onions and garlic in olive oil.  Drain beans, saving liquid.  Add beans to pot.  In a measuring cup place bean liquid, coconut milk and enough water to hydrate rice. (see box for amount needed.)  Pour liquid into pot with beans, onions and garlic, bring to boil.  Add thyme, salt and rice.  Adjust to taste.  Bring to second boil.  Cover and reduce heat.  Cook until water is absorbed.  Serves 6-8
Curry in a Hurry
1 medium onion, chopped
1 medium sweet pepper, chopped (I like red)
1-3 cloves garlic, chopped, optional
2 cups veggie chicken
1 medium to large cooked potato, with or without skin, diced
1-3 tablespoons mild curry
Thyme, to taste
1 can coconut milk
1 can garbanzo beans, with juice
½ bag frozen green peas
McKay’s NO MSG Chicken Style Seasoning, garlic powder, to taste
Sauté onion, pepper and garlic oil.  Add vege chicken and brown as desired. Add diced potato.   Add curry and thyme.  Stir.  Add coconut milk, garbanzo beans, frozen peas and stir.  Add water to thin to desired consistency.  Adjust seasonings to taste.  Serves 6-8
Jamaican Patty Crust
1 cup unbleached flour
1 cup whole wheat flour – white whole wheat, whole wheat pastry, even oat will work
1 teaspoon salt
½ -3/4 teaspoon turmeric
½ cup water
½ cup vegetable oil
In a bowl, mix flour, salt and turmeric.  In a glass measuring cup, pour water and oil.  Whisk together with a wire whip.  Add liquid ingredients to dry ingredients.  Stir until dough ball forms.  Roll out on a floured area.  Cut to size with desired cutter.  Fill with desired veggie meat or vegetable filling. Makes 8-12

Donna Green-Goodman, MPH writes from Huntsville, AL. She is a health educator, college professor, National Ambassador for the Susan G. Komen for the Cure Circle of Promise Campaign, author of Somethin’ to Shout About!,(Orion Enterprises, 1999), Cookin’ Up Good Health, (Still Shoutin’, 2008) and executive producer of her own cooking show “Cookin’ Up Good Health!” which airs on HOPETV. Tune in weekly AND visit Donna at