Caribbean Spicy Healthy Recipes

By Susan Zeppieri

Certainly! Here are some healthy Caribbean dishes that are also low in carbohydrates:

1. Grilled Jerk Chicken: Seasoned with traditional jerk spices and grilled, this dish is full of flavor and protein without the added carbs.

2. Caribbean Shrimp Salad: A refreshing salad with grilled shrimp, mixed greens, avocado, tomatoes, and a citrus vinaigrette.

3. Coconut Curry Fish: Fish cooked in a flavorful coconut curry sauce with vegetables like bell peppers and spinach, served over cauliflower rice instead of traditional rice.

4. Callaloo: A Caribbean vegetable dish made with leafy greens (often taro leaves or amaranth), coconut milk, and spices, providing plenty of nutrients and low carbs.

5. Ceviche: Fresh seafood (such as shrimp, fish, or conch) marinated in citrus juices with onions, peppers, and herbs, making it a delicious low-carb option.

6. Caribbean Chicken Salad: Grilled chicken served over a bed of mixed greens with tropical fruits like mango and pineapple, dressed with a light vinaigrette.

7. Roasted Plantains: While plantains are starchy, roasting them instead of frying reduces their carb content. Enjoy them as a side dish in moderation.

Remember to focus on lean proteins, plenty of vegetables, and healthy fats like those from coconut and avocado while limiting starchy ingredients like rice and potatoes for a balanced, low-carb Caribbean meal.

• Language: English
• Publisher: Susan Zeppieri
• Release date: Jan 31, 2024
• ISBN: 9798224187072

Book preview

The Recipes

Blackened Cajun Air-Fried Salmon (Low Carb, Paleo, Gluten-Free)

Prep Time: 10-minutes Cook Time: 8-minutes Overall: 18-minutes Servings: 2 -4 servings

Calories (Per Serving): 445 kcal

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Ingredients:

2-4 Salmon fillets - 1 to 1½'' thickness

1 tbsp Cajun seasoning blend, increase by tbsp for 4 fillets

4 tbsp of dairy free butter melted

Instructions:

Spray a little oil on the air fryer basket.

Put the salmon fillets in a bowl that is about halfway full.

Brush the melted butter on both of the sides of each salmon filet.

Put the seasoning in a bowl & press the salmon onto it. Do this to both sides of the fillet so that it is evenly & completely coated, or sprinkle on both sides for a lighter coating.

Do the same thing with the other fillets.

Put the salmon fillets in the basket of the air fryer.

Set the oven to 180°C/375F & cook for 6–8-minutes, turning the food over halfway through.

Notes:

Make sure to rinse & dry the fillets with a paper towel.

Use fillets about 1 to 1½ inches thick if you can.

Make sure the salmon doesn't have a skin before you coat it, because the seasoning won't stick well to the skin.

Most salmon fillets will have the bones taken out before you buy them, but every once in a while, you might find a small pin bone.

Grab a pair of pin tweezers made of stainless steel & run your finger along the thickest part of the fillet. This is where the tip of a pin bone is likely to be sticking out.

Use the whole batch of Cajun seasoning you made at home.

The recipe doesn't make a huge amount. You can use the mix to season up to 4 fillets. I used it to make two fillets, but you could easily increase the recipe to make four fillets instead.

Once the fillet has been coated with butter, it needs to be seasoned & air- fried right away because the butter will solidify & the seasoning won't stick.

Caribbean Salt Fish Salad (Low Carb)

Prep Time: 25-minutes Cook Time: 5-minutes Overall: 30-minutes Servings: 6 people

Calories (Per Serving): 329 kcal

Ingredients:

To sauté the salt fish

1 lb. of salt fish (450g) for my homemade version

1 tsp garlic granules/powder (5g)

2 tbsp all-purpose seasoning (30g)

1 tbsp of tomato paste (15g)

1 tsp of thyme (5g) dried

1 tsp of black pepper (5g)

1 tsp of chado beni/spirit weed (5g) culantro (cilantro/ coriander works)

1 tsp paprika (5g)

½ chili powder (2.5g) optional to taste

3 tbsp olive-oil or coconut oil For salad

1 medium onion that is sliced thinly (red or yellow)

1-2 cups of tomatoes (100g-149g) cherry or plum, halved

1 cup mixed bell peppers (149g) chopped

large cucumber sliced into halves

large avocado (pear)

2 large carrots spiralized

medium lettuce shredded

dressing/ sauce of your choice optional

Instructions:

On medium heat, heat olive oil in a pan that doesn't stick.

Add the salt fish & then start to stir in the spices: garlic granules, thyme, chado beni, black pepper, all-purpose seasoning & hot sauce, if you're using it.

After two to three-minutes, set the food aside to cool completely. Add the shredded lettuce, avocado (pear), peppers, cucumber, carrots & tomatoes to a sizable bowl.

Half of the cool salt fish should be added to the salad.

Throw everything together so it's all mixed, then set it aside.

Set the salad up in bowls.

The last step is to put the rest of the salt fish on top of each salad bowl.

If you want to use a dressing or sauce, drizzle it on.

Notes:

This recipe makes a LOT of salad, so it can serve up to 6 people.

You don't have to sauté the salt fish. You can skip this step & just mix

the salt fish & seasonings in a bowl before putting everything together.

Here is the recipe for my all-purpose seasoning & how to make your own salt fish. With this method, you won't have to wait for soaking, boiling, etc.

If you don't like how crunchy peppers are, you can either use frozen peppers that you can let thaw so they are already soft, or you can cook

them in the first steps. Use a dressing or sauce of your choice. You can get everything ready before of time, except for the avocado.

Any leftovers should be kept in the fridge, not frozen & eaten within one to two days.

Caribbean Low Carb Gluten-Free Stewed Fish

Prep Time: 10-minutes Cook Time: 1-hour

Overall: 1-hour 10-minutes Servings: 4 servings

Calories (Per Serving): 426 kcal

Ingredients:

2 fresh whole fish clean & scaled (Snapper, mackerel, cod etc.) For the homemade seasoning

2 tbsp of thyme

2 tsp Himalayan pink salt

2 tsp black pepper

2 tsp garlic powder

1 tsp cinnamon

1 tsp ground coriander

1 tsp ginger

1 tsp paprika

2 tsp coconut sugar To stew the fish

2 tsp homemade fish seasoning see above

3 garlic cloves minced

1 small onion sliced

1 tbsp ginger grated

1 cup of tomato sauce

1 cup of bell peppers mixed

1 whole scotch bonnet

4 sprigs of thyme

1 tsp parsley

1 tsp Himalayan pink salt

½ tsp black pepper

4 pimento berries or ½ tsp of allspice

1 cup of warm water

Instructions:

Put the fish on a cutting board & use a chef's knife or utility knife to cut it diagonally, leaving 3–4 cm between each cut. Make sure not to cut too deeply into the fish. Do the same process on the other side.

Use a lot of the homemade seasoning on each fish—1 tbsp per fish—& make sure to put it in the cavity & on the cuts as well.

Wrap the fish in plastic wrap & put it in fridge overnight or for at least a few-hours.

Set oven temp to 180°C/356°F/gas mark 5 & heat it up.

Melt the coconut or olive oil & spread it on the aluminum foil. Wrap the fish tightly in the foil.

Place on a baking sheet & roast for 25-minutes. When fish is done, take it out & set it aside. While fish is in oven, prepare the ingredients for the creole sauce that will be used to stew the fish.

In a sizable frying pan, melt 2 tbsp of oil over low to medium heat. Then,

sauté the onion & garlic until they become clear.

Stir in the grated ginger & bell peppers & cook for 2-minutes.

Then, pour in the tomato sauce, add the pimento berries, scotch bonnet pink salt, black pepper, thyme & parsley sprigs & stir everything together before adding 1 cup of water.

Add more of the homemade seasoning (I added about 2 to 3 tsp), taste & make changes as needed.

Carefully put each fish into the pan with an egg spatula.

Turn up the heat to high to get the water to boil, then turn it down to a simmer. Put the fish in the liquid with a spoon.

Cover with the lid & let simmer on low heat for 25 to 30-minutes. During this time, check the level of liquid & add 14 cup or more of water if needed.

Serve as needed.

Notes:

You can use any fish you like. You can use snapper, hake, sea bass, butterfish, cod, or parrot fish.

If you want, you can cut your fish into pieces.

You don't have to use the whole fish for this recipe. You can use chopped pieces instead.

If you can't leave the dry rub on overnight, I suggest leaving it on for a few-hours.

If there is too much liquid left, turn the heat up to high for a few- minutes (do this while being watched) so that the extra liquid evaporates.

I think it would be best to let the fish simmer in the liquid for 25 to 30- minutes so that the flavors can blend & get deep into the fish.

Make sure to label & store any extra seasoning in a spice jar so you can use it again. It's normal to have a little bit of seasoning left over.

Before serving, make sure to throw away the stems of the thyme, scotch bonnet & pimento berries.

Creole sauce is made with tomatoes, so you should definitely add some spices to balance the taste. You might need to add, taste & then change.

Coconut Prawn Soup (Dairy Free, Low Carb, Gluten-Free)

Prep Time: 25-minutes Cook Time: 25-minutes Overall: 50-minutes Servings: 4 servings

Calories (Per Serving): 243 kcal

Ingredients:

600 g of raw prawns (shrimp) deveined (about 3 cups)

1 small onion chopped

2 medium sized carrots chopped

1 red bell pepper chopped

2-3 cups of spinach or kale, chopped

2 scallions chopped

a handful of whole okra optional & do not chop

4 garlic cloves minced

1 tbsp ginger minced

1 can of coconut milk

1 liter of vegetable stock (4 cups)

1 tsp of seafood seasoning

1 tsp of black pepper

5 sprigs of fresh thyme

2 tsp of parsley

1 scotch bonnet optional, can use fresh chilly

¼ tsp of red chili flakes for heat (optional)

a squeeze of fresh lime juice

⅛ tsp of Himalayan pink salt if needed

coconut oil

1 tbsp of tapioca mixed with 2 tbsp of warm water for thicker soup

Instructions:

Put the prawns in a medium bowl, add the seafood seasoning & let them sit for a while.

On medium heat, melt 2 tbsp of coconut oil in a large saucepan.

Then add the onions, scallions & garlic & cook them until they are soft & clear.

Add the carrots, garlic, bell peppers & spinach & continue cooking for 5- minutes.

Add the black pepper, parsley, thyme & chili flakes, if you're using them & mix them in with the vegetables.

Pour the vegetable stock & coconut milk into the pot & bring to a rolling boil.

Add the scotch bonnet pepper (DO NOT BURST OR PINCH IT), then turn down the heat to low & then cover the pot.

Simmer for 20-minutes.

After 15-minutes, add the okra & prawns. If you want soup to be a little thicker, stir in the tapioca paste.

Squeeze the lime over the whole soup & let it cook for 5 more-minutes (until the prawns are pink)

Serve right away

Notes:

If you want to add okra, add it 5–10-minutes before the end of the cooking time.

DO NOT prick or burst the scotch bonnet because it will make your soup too hot.

If you don't want your food to be spicy, don't add chilly.

Herbs can be ground, dried, or used fresh.

Serve the soup right away, or add the prawns (shrimp) right before you eat it.

If you can help it, don't reheat the soup too many times, because the shrimp's texture might change.

Before serving, take out the Scotch Bonnet & Thyme stems.

Depending on whether you make your own stock or buy it from the store, you may not need to add any extra salt.

Use a pot or pan that can hold about 2 quartzes.

Jamaican Beef Soup (Low Carb)

Prep Time: 20-minutes

Cook Time: 1-hour 30-minutes Overall: 1-hour 50-minutes Servings: 6 people

Calories (Per Serving): 403 kcal

Ingredients:

For meat

2½ lb. of lean beef (1.13kg) if using other beef

3-4 tbsp beef seasoning (44g) For the soup

1-1½ lb. pumpkin (680g) pureed

8 cups of water (1.8 liters)

2 cups of okra chopped, see notes to de-slime it first, optional

2 Cho Cho chayote, christophine, chopped

2-3 large carrots chopped & halved

5-6 corn cobs

10 pimento berries (allspice)

10 sprigs of thyme tied together

1 small onion chopped

2 scallion wholes

3 garlic cloves chopped

3-4 tbsp of homemade soup mix (44g) see the notes (use a whole packet of cock / pumpkin soup mix if you're not using homemade version)

1 scotch bonnet pepper

pink salt, garlic granules & black pepper to taste

Instructions:

For the meat/pumpkin preparation

Put the meat in a medium bowl & add the beef seasoning. Mix well & let it sit overnight or for a few-hours (this is an optional step, but recommended).

Also, get the pumpkin ready by boiling it until it's soft, then mashing it (you can use a fork or pulse the blender a few times, but you don't want it to turn into a liquid).

To make the soup

Pressure if you need to, cook the meat first (see the notes).

Get 8 cups of water boiling.

Once the water has boiled, add the beef & let it cook over medium heat (covered for 45-minutes).

Mix in the mashed pumpkin.

Add Cho Cho, okra, corn, carrots, onion, scallion, garlic, soup mix pimento, thyme & scotch bonnet.

Let the soup simmer on low or medium heat with the lid on for 40 to 45- minutes, or until it