<![CDATA[Paleo Caribe - Recipes]]>Thu, 18 Jan 2018 10:08:48 -0800Weebly<![CDATA[March 30th, 2016]]>Wed, 30 Mar 2016 10:26:15 GMThttp://paleocaribe.com/3/post/2016/03/march-30th-2016.htmlPicture
Jerk Chicken Wing Salad
  • Lay a bed of greens on a plate or shallow bowl (I used beet greens and chard)
  • Decorate with cherry tomatoes and mango salsa 
  • Add jerk wings 
  • Sprinkle with coconut flakes (optional) 
  • Add a light vinaigrette made with apple cider vinegar (no more than 2 tbsps)
  • Admire, take pics, and savor gleefully!
  • A side of plantain coconut bread is an ideal addition to this salad.

Tropical Vinaigrette #1
  • 1/3 cup avocado oil (olive also works)
  • 1/4 cup pineapple juice
  • 1/4 cup apple cider vinegar
  • 2 cloves garlic 
  • 1 leaf shado beni
  • 1/4 tsp cayenne pepper
  • 1 tbsp lecithin granules
  • Salt to taste
Blend well and serve
Store in the refrigerator and use in a few days


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<![CDATA[Plantain-Coconut  Bake]]>Tue, 15 Mar 2016 06:09:21 GMThttp://paleocaribe.com/3/post/2016/03/plantain-coconut-bake.htmlPicture
Ingredients:
  • 2 unripe plantains peeled
  • 2 tbsps coconut flour
  • 2 whole eggs  
  • a dash of sea salt
  • 1 tbsp coconut oil 


Plantains are  newcomers to the  paleo diet  and an old staple of Caribbean cuisine. This week's featured recipe is super simple to prepare and truly scrumptious.

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           Instructions
  • Mix all the ingredients in a food processor or blender until smooth. 
  • Spread the mixture on wax/parchment paper on a baking sheet or pan as thin as you want it.
  • Bake in the oven at 350o F until firm and slightly browned (15-20 minutes, depending on the thickness of the bread). 
  • Cool (or not) and cut into desired pieces. 
This bread is a great quick fix paleo breakfast item. It can also be used for sandwiches, as a side with soups, or with your favorite spread…mine is butter. Yum! 

Although ripe plantains can also be used in the recipe, I prefer the green ones because they are lower in sugar and much of their high starch content is resistant starch (more on that later). As many of us Caribbean folk are diabetic, prediabetic or overweight, it is a good practice to  limit our sugar intake.

This basic recipe can be varied in many different ways: ½ cup cassava flour can be used instead of the coconut flour; grated coconut, pumpkin, spices, etc. can be added. Plantain flour and coconut milk can be used instead of fresh plantains. Some bakers add protein powder to their plantain bread recipes, an interesting choice. I plan to try mine with 2 scoops of LifeVantage PhysIQ protein shake powder to see how it turns out. More anon…. 

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Homemade Coconut Flour

Coconut flour is a must in paleo cuisine and can very easily be made at home if it’s not available or affordable in the stores. 
- Buy a brown dried coconut
-  Remove the meat from the shell and peel off the brown skin  
  -  Grate the white flesh (by hand or in a food processor or blender) 
- Spread the grated coconut on a large tray and desiccate it in the oven the lowest setting (170o F on my oven), or ideally in a dehydrator at 130o F, until all the moisture has been removed. Make sure that it doesn’t burn or toast. The point of heating it is just to remove the water. Leaving the oven door open a crack may help. 
- Grind the desiccated coconut to a fine powder in a food processor or blender and store in an airtight contained and use promptly.  In the Caribbean where it is very humid, it is important to ensure that all the moisture has been removed from the coconut before grinding and storage, otherwise the flour will become moldy very quickly. In humid climates, I strongly recommend storing any foods that need to be kept dry in the refrigerator to prevent them from absorbing the humidity in the atmosphere.

Every week I’ll share a yummy new recipe with you. Try it out, share your thoughts, results and tweaks. I’d love to hear from you.

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