Making Afro-Caribbean diets healthier without compromising taste

As a proud Afro-Caribbean mum, I know just how important it is to pass down our rich culinary traditions to our kids. Our food is bursting with vibrant flavours and tells a story of our heritage. However, as much as I love learning about and cooking these delicious dishes, I also want to make sure we're eating healthily. So, here are some friendly tips that I've found helpful in making our beloved Afro-Caribbean meals a bit more nutritious without losing any of that amazing flavour we so love. Enjoy!

Embrace Whole Foods

One of the easiest ways to make our meals healthier is to focus on whole, less processed foods. For instance, instead of reaching for store-bought snacks, try fruits like mangoes, berries or bananas. They're not only refreshing and delicious but also packed with important vitamins, minerals and health-supporting compounds. Just be sure to eat them in moderation e.g. aim for no more than 2 portions of fruit a day, and vary them to ensure a variety of nutrients, tastes, textures and sweetness.

Balance is Key

I've learned that a balanced plate is a happy plate. When I cook, I try to make sure half of our plates are filled with colourful veggies, a quarter with lean protein, and a quarter with whole grains. For example, I might serve grilled jerk chicken with a side of steamed callaloo and a handful of brown rice. This way, we get a variety of nutrients and stay satisfied for longer.

Rice and peas, dumplings, and fufu are delicious, but refined carbs can cause energy highs and lows. Try swapping white rice for higher-fibre options like brown rice, quinoa, or even cauliflower rice. Instead of white flour, experiment with whole-wheat or cassava flour for your bakes and roti and instead of just using cassava, yams, or plantains, consider incorporating whole grains like brown rice, millet, or quinoa into your fufu . These alternatives add fibre and nutrients without taking away too much away from our traditional experience.

Opt for Lean Proteins

In our household, we love our meat, but I opt for leaner cuts and trimming any visible fat. I often make fish a star at our dinner table—think air-fried salmon or seabass with a squeeze of lemon and some ginger and pimento. It's not only tasty but also rich in heart-healthy omega-3 fatty acids, important for heart health. Saltfish is a fantastic option too – just be mindful of the added salt and soak / rinse it really well before cooking.

Healthier Cooking Methods

Traditional fried foods are a treat, but I've found that grilling, baking, steaming and air-frying can be just as delicious. This goes for plantains, meats and poultry like chicken and turkey. They're a hit with my teenaged daughter and so much healthier!

Mind the Sugars and Salt

Afro-Caribbean dishes can sometimes be heavy on sugar and salt, especially our desserts like rum cake, gizzada , chin chin, puff puff and drinks like punches. I try to be mindful of the sugar content, portion sizes and have them as an exception rather than the rule (so occasional treats that we can really enjoy). And when seasoning, I rely on herbs and spices—e.g. thyme, allspice, garlic, black pepper, coriander and ginger work wonders in enhancing flavour without the need for too much salt. You can even purchase seasonings now with low or no salt, which taste just as good.

Swap out Less Healthy Oils

Many Afro-Caribbean dishes use palm or vegetable oil, which can be high in saturated fats. Switching to healthier oils (still in moderation) like rapeseed, avocado or olive oil can make a big difference without changing the essence of our cooking. Even better, try using less oil overall - gradually– your stews and curries will be just as rich and satisfying and you'll be supporting your health.

Go Plant-Based More Often

Incorporating more plant-based foods has been a game-changer for us. It's also more sustainable approach. I make hearty lentil stews and flavourful dishes like rice and peas with a side of callaloo or spinach. These plant-based options are not only delicious but also full of essential nutrients and mix-up the diet a bit, which is a good thing.

Stay Hydrated

Traditional drinks like sorrel, punches and ginger beer are fantastic but are typically high in sugar. To support our hydration at home, I encourage drinking these as treats, being mindful of the added sugar with our go-to being water-based squashes, herbal teas, and freshly squeezed juices.

Spice Things Up

Spices and herbs are the heart and soul of our cuisine. I love experimenting with different combinations to create mouth-watering dishes. Adding a pinch of turmeric to our curries, a bit of fresh ginger to our soups or a splash of lime can enhances flavour and taste without the need for the added salt.

Share the Knowledge

I believe in sharing what I've learned with my family and friends. Hosting a cooking night where everyone brings a nutritious twist on a traditional dish is a fun way to bond and promote healthy eating habits while maintaining our culture. It's all about supporting each other on this journey.

Conclusion

Making our Afro-Caribbean diets healthier doesn't mean we have to sacrifice the flavours and traditions we love. By making small, mindful changes, we can enjoy delicious and nutritious meals that honour our cultural heritage. So, let's savour every single bite and take pride in our journey towards better health!