Healthy Eating

Ingredients 

Lettuce 

Cherry Tomatoes 

Method 

Wash lettuce pat dry and place in serving dish.

Wash tomatoes and pat dry and chop in half. Place tomatoes on top of lettuce. 

You can leave the salad plain or drizzle over your salad dressing of choice.

Steamed Cabbage and SaltFish is a well-known dish from the Caribbean islands The dish can be eaten for dinner or breakfast.  

Ingredients 

• 1 medium white cabbage
• 1 packet of saltfish. There are many varieties of salt fish. Traditionally salted cod is used, salted pollock is also common. The choice is yours
• 2 tablespoon coconut oil or cooking oil of your choice
• ¼ , ½  or 1 scotch bonnet pepper according to your taste
• 2 sprigs thyme
• 1 crushed garlic or 2 tsp of garlic powder
• 2 carrots
• 2 or 3 small slices of a sweet green pepper
• 1 medium chopped onion 
• 1 scallion 
• black pepper and salt to taste.
• 1/4 cup water
• Optional all purpose or fish seasoning ( add according to your taste)

Method

1. Put the salt fish in a pot and cover with cold water. 
2. On medium heat boil for approx. 5 minutes, drain, and add fresh cold water again covering the fish and bring to a boil. Repeat this process until you’re happy with the saltiness when tasted; approximately boil the fish two or three times in total to get a good balance of salt in the fish. (i.e. not too salty). 
3. Drain and leave to cool. Once cooled use a fork to shred the salt fish into pieces and set aside.
4. Slice cabbage and give it a quick rinse.
5. Thinly slice the carrots and rinse.
6. Sauté saltfish, onion, garlic, pepper, thyme in your oil of choice.
7. Add cabbage, carrots, water and stir.
8. Cover saucepan and cook down until cabbage and carrots are tender.
9. Add scotch bonnet pepper. 
10. Sprinkle it with pepper and your seasoning of choice.
11. Simmer for approx. 5 min. The dish is then ready to serve.  

(Steamed Cabbage and Saltfish can be served with boiled dumpling, boiled, green banana, yam, rice, or hard dough bread.)