Caribbean Oildown #Guyanese Backyard Cook

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: milk + coconut extract

Light coconut milk reduces calories while maintaining flavor.

chicken

🥗Healthier: tofu

💰Cheaper: pork

Tofu offers a plant-based option, while pork is often less expensive.

saltfish

🥗Healthier: fresh fish

💰Cheaper: canned fish

Fresh fish is lower in sodium, while canned fish is budget-friendly.

pork

🥗Healthier: chicken

💰Cheaper: turkey

Chicken is leaner, and turkey can be a more economical choice.

Rinse salted cod fish in hot water twice to remove excess salt.

Gather fresh ingredients from the garden including okra, callaloo leaves, merriman basil, and celery.

Chop the vegetables including potatoes, carrots, and butternut squash into bite-sized pieces.

Peel and chop the medium ripe plantain into small pieces.

Chop the callaloo and okra into small pieces.

Finely chop garlic, onion, and scotch bonnet pepper, and gather other herbs.

Boil the salted cod fish in water to further remove salt, then shred it after cooling.

Heat oil in a cast iron skillet and sauté the chopped vegetables and herbs until onions are translucent.

Add the shredded cod fish to the skillet and mix well.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens