Ebook108 pages34 minutes
Caribbean Inspired Low-Carb Recipes
By Isaiah Joseph and Jerlyn Thomas
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What foods should I eat in order to live an authentic healthy lifestyle? What healthy eating habits do I want my children to emulate so that they too can live a healthy lifestyle? How can I adopt a long-term eating habit that leads to a change in lifestyle rather than just a diet craze? Does making smarter food choices mean that I must forsake t
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Caribbean Inspired Low-Carb Recipes - Isaiah Joseph
1.png
Text and photography copyright © 2020
by Dr. Isaiah Joseph (Ed.D.)
Cover and interior layout design copyright © 2020
by Jerlyn Thomas, Design Lady LLC.
http://www.designlady.com
Table of Contents
Introduction—7
Chicken, Turkey
Chickpeas Lettuce Wrap 11
Chicken and Beet Skewers 13
Eggplant Lasagna 15
Spaghetti Squash and Turkey Meatballs 18
Lentil Stuffed Chicken Breast 20
Orange Chicken Stir Fry 22
Chicken Soup with Coconut Flour Dumplings 24
Okra Stew with Black Beans 26
Guava Glazed Roasted Chicken 28
Lamb Chops 30
Fish and —32
Seafood—32
Mahi-Mahi with Mango-Tomato Salsa 33
Flying Fish with Creole Sauce 35
Dominican Style Red Snapper 37
King fish with Tamarind Sauce 39
Grilled Salmon with Ginger Wine Sauce 41
Shrimp Cauliflower ‘Rice’ 42
Caribbean Fish Stew 44
Sides—46
Spinach Dumplings 47
Low Carb Macaroni Pie 49
Avocado Balls 51
Mashed Cauliflower 52
Stir Fry Green Papaya 53
Appetizers—54
Codfish Balls 55
Tuna Dressed Eggs 57
Coconut Crusted Mahi-Mahi 59
Tuna Stuffed Cucumbers 61
Fried Cauliflower 62
Savory Papaya 63
Broccoli Fritters 64
Dasheen Callaloo and Crayfish 65
Breakfasts—67
Coconut Bread 68
Almond Flour Bread 70
Apple Cinnamon Muffins 71
Avocado Nut Bread 73
Pumpkin Muffins with Cream Cheese Filling 75
Low Carb Baked Doughnuts 77
Cranberry-Orange Muffins 79
Low Carb Bagels 80
Green Banana and Codfish 82
Cauliflower Hash Browns 84
Lunches—85
Grilled Chicken Pizza 86
Callaloo and Bacon Quiche 88
Sautéed Codfish and Brussel Sprouts 90
Lentil Soup 91
Stuffed Christophines 93
Roasted Beet, Spinach and Mangerine
with Mango Vinaigrette 95
Chicken Salad with Passion Fruit Vinaigrette 97
Beverages—99
Sour Sop Moringa Shake 100
Avocado Smoothie 101
West Indian Cherry Lime Squash 102
Cucumber Green Smoothie 103
Desserts—104
Low Carb Carrot Cake 105
Peanut Butter Cookies 107
Almond Pound Cake 108
Guava Tart 110
About the Author—112
Introduction
Caribbean Cuisine is characterized by sumptuous dishes influenced by a variety of ethnicities that lived there in the past: Amerindians, Africans, Europeans, and Asians. I grew up on the island of Dominica, in a farming village of Wesley. Farmers grew an abundance of yams, dasheen, sweet potatoes, tania, cassava, plantains, and bananas. These foods formed part of our daily diet along with rice, meat, fish, and poultry. Meals were flavored with local spices, like cloves, spring onions, thyme, rosemary, cinnamon, nutmeg, and anise. Some popular meals included bakes and codfish or cassava bread for breakfast. Lunches would include things such as rice and peas, or roasted breadfruit and smoked herring. Dinner was a combination of ground provisions, with other sides such as macaroni pie and potato salad. The Caribbean is also famous for its delicious tropical fruits, breads, cakes, pastries, and a variety of sweets and confectioneries. In the past, people relied heavily on these foods, high in carbohydrates for energy, as they were actively involved in extensive manual labor and walked almost everywhere.
When I grew older, I moved to the United States, where I lived a more sedentary life as a teacher. I continued savoring the taste
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