CREOLE FOOD

                                    OIL DOWN

Oil down is very popular in Trinidad. It consist of breadfruit, callaloo, thyme, celery, chive, hot pepper for spice and coconut milk for creaminess. This is best served with stewed chicken.

Nutrition Facts (Serving Size 330g): 369 Calories, with 136 from fat

                                                            15.2g Fat, with 12.9 being Saturated

                                                            0.2 Sugars

                                                            15.3g Protein

Daily Percentage Value: 4% Vitamin A

                                        111% Vitamin C

                                        10% Calcium

                                        14% Iron

                                             PELAU

Pelau is a very popular meal that is made for small gatherings since it is a one pot meal. This requires chicken,green seasoning, worcestershire sauce, soy sauce, pimento and hot pepper. This meal can be accompanied with slices of avocados or a tomato and onion salad. 

Nutrition Facts (Serving Size 420g): 636 Calories, with 214 from Fat

                                                           23.8gFat, with14.6 from Fat

                                                           3.9g Sugars

                                                           44.4g Protein

Daily Percentage Value: 18% Vitamin A

                                        52% Vitamin C

                                        7% Calcium

                                        23% Iron

  

                 SALTFISH WITH GROUND PROVISION

Saltfish with ground provision is very healthy since it contains so much nutrients. The ground provision is simply prepared by boiling with the skin and peeled when finished. One bit of advice I would suggest is to boil the saltfish first to remove any extra salt.

Nutrition Fact (Serving Size 257g):493 Calories, with 222 being Fat

                                                         24.6g Fat, with 3.6 being Saturated

                                                         1.3g Sugars

                                                         27.0g Protein

Daily Percentage  Value: 16% Vitamin A

                                         53% Vitamin C

                                         14% Calcium

                                          10% Iron

                                            CREOLE FISH

In this dish the fish is actually cooked twice. Firstly it is seasoned, coated with breadcrumbs and fried. After it is cooled it is sauteed with onions, mushroom, tomato and hot pepper. Yogurt is added to thicken the consistency of the sauce and you can also add one tablespoon of rum, sherry or white wine.

Nutrition Facts (Serving Size 241g): 218 Calories, with 59 being Fat

                                                           6.6g fat, with 1.5 being Saturated

                                                           3.7g Sugars

                                                          26.2g Potein

Daily Percentage Value: 14% Vitamin A

                                        22% Vitamin C

                                        11% Calcium

                                         7% Iron  

                                                            

                 STEW CHICKEN AND DUMPLING

Stew chicken and dumplings is one of my favourite Sunday lunch meal. It simply requires seasoned chicken and home made flour dumplings. The dumplings are very easy to prepare and well the stew chicken is the main part of this dish.

Nutrition Facts (Serving Size 308g): 431 Calories, with 140 from fat

                                                           15.6g Fat, with 4.6 being Saturated

                                                           9.6g Sugars

                                                           36.9g Proteins

Daily Percentage Value: 1% Vitamin A

                                        5% Vitamin C

                                        9% Calcium

                                        26% Iron