A Taste of History (S6E12): Roots of Creole Cooking in St Lucia

shrimp

🥗Healthier: tofu

💰Cheaper: chicken

Tofu is a plant-based protein, while chicken is more affordable.

sausage

🥗Healthier: turkey sausage

💰Cheaper: pork sausage

Turkey sausage is lower in fat, and pork sausage is often less expensive.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil offers health benefits, while vegetable oil is budget-friendly.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: chili powder

Paprika provides flavor without the heat, and chili powder is often less costly.

Cut salted pig tail into one-inch thick pieces.

Presoak pig tail to reduce excess salt.

Add half of the pig tail to a pot.

Add soaked kidney beans to the pot.

Stir the ingredients and cover the pot.

Peel garlic and dice onions for the soup.

Finely chop the garlic and place in a bowl with other mis en place ingredients.

Chop Caribbean sweet potato and yam, adding richness and sweetness to the soup.

Add chopped green onions (whole) to the soup mixture.

Prepare dumplings by mixing one cup of all-purpose flour with one teaspoon of salt.

Add two seasoning peppers and one Scotch bonnet pepper to the dumpling mixture.

Chop celery root and add to the mixture for flavor.

Roll small pieces of the dumpling mixture and drop them into the soup.

Allow the soup to simmer.

Add coconut milk to the soup before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary