Living healthy is important, but so is enjoying the foods we eat. Finding healthy Caribbean cooking can be hard on St Thomas. I find the traditional fare tends to be high in refined carbohydrates, saturated fats, and sodium (or salt). Excessive intake of these increases your risk of developing high blood pressure, heart disease, diabetes, and more!
Did you know?! A typical serving of salt fish has over 5,000 mg of sodium! That’s more than twice what you need in a day in one meal!
In an effort to preserve the local culture, I have put together this round-up of healthy recipes inspired by various Caribbean cuisines.
BONUS! Check out this helpful article for tips on healthy Caribbean cooking!
Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice
From EatingWell
Serving size: ½ cup cauliflower rice, 3 oz. shrimp & 2 Tbsp. salsa
Per serving: 387 calories; 22 g fat(12 g sat); 8 g fiber; 26 g carbohydrates; 27 g protein; 151 mcg folate; 183 mg cholesterol; 15 g sugars; 0 g added sugars; 1,806 IU vitamin A; 118 mg vitamin C; 120 mg calcium; 2 mg iron; 485 mg sodium; 1,080 mg potassium
Pineapple and Avocado Salad
From EatingWell
Serving size: 1 cup
Per serving: 186 calories; 13 g fat(2 g sat); 5 g fiber; 20 g carbohydrates; 2 g protein; 62 mcg folate; 0 mg cholesterol; 12 g sugars; 0 g added sugars; 140 IU vitamin A; 60 mg vitamin C; 22 mg calcium; 1 mg iron; 75 mg sodium; 374 mg potassium
Fish with Coconut Shallot Sauce
From EatingWell
Serving size: 4 oz. fish & 3 Tbsp. sauce
Per serving: 270 calories; 15 g fat(7 g sat); 1 g fiber; 7 g carbohydrates; 28 g protein; 11 mcg folate; 103 mg cholesterol; 1 g sugars; 0 g added sugars; 381 IU vitamin A; 8 mg vitamin C; 39 mg calcium; 2 mg iron; 351 mg sodium; 643 mg potassium
Yuca-Scallion Mofongo
By EatingWell
Serving size: 2 balls
Per serving: 208 calories; 7 g fat(1 g sat); 2 g fiber; 33 g carbohydrates; 4 g protein; 28 mcg folate; 5 mg cholesterol; 2 g sugars; 0 g added sugars; 141 IU vitamin A; 19 mg vitamin C; 25 mg calcium; 1 mg iron; 188 mg sodium; 309 mg potassium
Curry Fish
By Immaculate Bites
Amount Per Serving
Calories 290, Total Fat 15g, Cholesterol 99mg, Sodium 359mg, Potassium 737mg, Total Carbohydrates 5g, Dietary Fiber 1g, Sugars 1g, Protein 30g
Curry Chickpea Stuffed Sweet Potatoes
By Immaculate Bites
Amount Per Serving
Calories 229, Total Fat 16g, Saturated Fat 14g, Sodium 32mg, Potassium 635mg, Total Carbohydrates 19g, Dietary Fiber 4g, Sugars 2g, Protein 5g
Callaloo Jamaican Style
By Immaculate Bites
Amount Per Serving
Calories 67, Total Fat 4g, Saturated Fat 1g, Cholesterol 7mg, Sodium 76mg, Potassium 143mg, Total Carbohydrates 5g, Sugars 2g, Protein 2g
Trinidad Chicken Roti
By Immaculate Bites
Amount Per Serving
Calories 333, Total Fat 25g, Saturated Fat 2g, Cholesterol 43mg, Sodium 580mg, Potassium 561mg, Total Carbohydrates 16g, Dietary Fiber 4g, Sugars 1g, Protein 12g
Sweet Plantain Hash & Eggs
By Immaculate Bites
Amount Per Serving
Calories 286, Total Fat 5g, Saturated Fat 1g, Cholesterol 163mg, Sodium 440mg, Potassium 1086mg, Total Carbohydrates 43g, Dietary Fiber 14g, Sugars 8g, Protein 18g
Caribbean Quinoa and Beans Bowl
By Immaculate Bites
Amount Per Serving (1/5th of recipe)
Calories 285, Total Fat 11g, Saturated Fat 3g, Sodium 251mg, Potassium 422mg, Total Carbohydrates 36g, Dietary Fiber 6g, Sugars 2g, Protein 9g
Smoked Fish Tacos
By Coastal Living
Amount per serving
Calories 280, Total Fat 15g, Saturated Fat 2.5g, Cholesterol 90mg, Sodium 340mg, Potassium 640mg, Protein 30g, Total Carbohydrate 7g, Dietary Fiber 1g, Sugars 1g
Island RDN 