Caribbean Lunch has noted foreign influences - including Asian, African, European and Indian. Geographical variations are dominantly noted in Caribbean cuisine. Traditional Caribbean Lunches use locally available ingredients to produce unusual dishes. Along the coastline, fish is the chief food prepared in different ways - fried or cooked in coconut based gravy.
Typical Caribbean Lunch
Based on the geographical setting, the traditional Sancocho - a stewed chicken/beef dish made including rabo (or cow's tail) accompanied with special Coconut rice is most often consumed for lunch in the Sabana regions. A popular soup prepared using the head of fish (Sabalo), plantain, yuca, coconut milk, lime and salt is another popular choice. The ‘arepa’ (a kind of corn tortilla) also makes for a popular dish and has a number of varieties such as plain arepa, arepa e' queso (i.e. arepa with cheese) as well as an egg variant arepa e'huevo (i.e. arepa with egg).
The modern day Caribbean Lunch Spread consists of -
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Fried plantains, yams, potato, sweet potatoes and their fritters are commonly had as appetizers.
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Starchy dishes like Sweet potato pie, Creamed potatoes/yams, Shepherd’s pie, Rice and peas, Macaroni pie, Lasagne (vegetarian/non-vegetarian). Pelaus (Pilafs) and Vegetable chowmein are newer additions. Lasagna Bolognese is a common Barbados meal inclusion.
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Meat dishes such as Baked/Stewed/Fried chicken, Stewed lamb, Lamb chops, Pork chops, Barbecued pork ribs, Baked pork, Steamed /Fried fish, Sautéed salt and chilly fish or Stewed beef.
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Vegetable & Salads including fresh tossed salads, Potato salad, Pasta salad, Coleslaw, Steamed vegetables such as broccoli, cauliflower, pumpkin, okra.
Nutrition Information
1. The appetizers tend to be deep fried but a healthier alternative would be to pan fry or bake them reducing the oil absorption and thus cutting down on saturated fats, and caloric value.
2. Potatoes and starchy vegetables are harmless if eaten boiled but when fried they carry additional fat and calories. Hence preparations using the baking or broiling of potatoes must be employed rather than frying.
3. In preparing Lasagnas olive oil must be used instead of butter. Similarly whole wheat pasta, low-fat cheese, egg whites (not whole eggs) and use of plenty of chopped fresh vegetables-beans, carrots, spinach, can drastically improve the nutritional value of the dish. Pie dishes should be made using low-fat butter, whole wheat flour with fortification.
4. Lean meat must be used for meat dishes. Specific fish varieties like Salmon, Cod etc would help increase healthy omega-3 fatty acids which are beneficial to several organ systems.