Bajan cou cou

cornmeal

🥗Healthier: whole wheat flour

💰Cheaper: polenta

Whole wheat flour adds fiber, while polenta is often less expensive.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil provides healthy fats, while margarine is a cost-effective alternative.

okras

🥗Healthier: green beans

💰Cheaper: frozen peas

Green beans offer similar texture, and frozen peas are often cheaper and available.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice is a healthier alternative, while vinegar is a budget-friendly substitute.

Squeeze the lime into a saucepan of water and add the salted cod. Boil on low heat to remove excess salt.

Wash the cod again in cold water and break it into small bits.

In a separate pan, sauté onion, garlic, and green pepper in butter until fragrant.

Add chopped tomato, thyme, scotch bonnet, and seasonings (ketchup, pepper sauce, salt, black pepper, all-purpose seasoning) to the pan and cook briefly.

In a large pot, combine 4 cups of water and finely sliced okras, adding salt to taste. Bring to a boil.

In a bowl, mix 2 cups corn meal with 1 cup of water and 1/2 to 1 tsp salt.

Add the corn meal mixture to the boiling okra water, cooking on low to medium heat.

Add okra water as needed and stir minimally to prevent lumps. Cook for at least 25 minutes until fully cooked.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary