scotch bonet pepper

Plantain Salsa

Authentic tropical belly bliss raw!

©Plantain Salsa

©Plantain Salsa

I think this must be one of the very first raw food recipes I tried out at home many years ago. It’s one that you can vary over and over and still marvel at it flavourful deliciousness.

Plantains are a staple fruit, a whole food used in savoury cuisine for many non-western tropical regions: in the Caribbean, Americas, African continent and many countries across Asia. Plantain is a fruit, but not a banana and has a different flavour profile, when ripe, they are very sweet and lend themselves to different culinary applications.

Have this recipe as a side dish, in a tapas spread, or in a wrap…

You will need:

1-2 ripe firm ripe plantain, peeled and cut into cubes

1-2 ripe firm avocado, peeled and cut into cubes

2 tbsp fresh lime juice

1/2 cup fresh chayote/cho cho/Christophine, peeled and diced or julienne

handful plum tomato’s, diced

1 small scotch bonnet pepper, seeds revived, finely chopped (jalapeño pepper is milder)

3-4 spring onion, chopped

1/2 medium sweet red pepper, diced

2 tbsp fresh coriander leaves, finely chopped

1/2 tsp ground cumin

salt to taste

cracked black pepper to taste

Do this:

Add ingredients to a large bowl, season with salt and pepper and gently toss. Be careful not to smash the avocado. Place into a serving dish, share and enjoy. 🌿


Plantain: source of vitamin C, dietary fiber, potassium. High in carbohydrates from starch.

Chayote/cho cho/christopine: a type of squash that belongs to the gourd family. Provides antioxidants, and an excellent source of vitamin C.

Avocado: provides important vitamins C, K, E, B6, copper, potassium, folate, pantothenic acid (vitamin B5) and more.

Scotch bonnet pepper: a variety of chilli pepper. A source of carbohydrate, dietary fiber, vitamin A, C, and small amount of plant protein, calcium and iron.

Coriander/cilantro/Dhanya: a herb, with great flavour, all parts of the plant are edible. High in vitamin C, A, contains small amounts minerals.

Cumin: is a spice, it contains key nutrients such as iron and copper, which are needed for healthy red blood cells.

Tomato’s: are a fruit, and a great source of vitamin C, potassium, folate, and vitamin K.


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WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Pico de Gallo (Mexican Salsa Fresca)

Try this delicious spicy recipe, it’s a great accompaniment which you can add to your meals all year round!

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Sometimes salsa dishes are considered a summer dish only, not so! This is recipe for adding flavour to your meals all year long, plus its flavours can be varied depending on the mix of ingredients and seasonings you use.

In this simple recipe we’re using traditional ingredients: tomatoes, onion, chillies, garlic, lime and salt and then some…

Serve this dish with your dehydrated vegetable chips or crackers, have it as a side salad, add it to your fermented teff injera or lettuce wraps, or even sushi rolls, or integrate it into your Buddha bowl meal.

Adding DoTerra* essential oils to a salsa recipe not only enhances the flavour, but can save time when you don’t have fresh ingredients. Other essential oils like Cilantro, Coriander, Lemon, and Cumin can also help spice up any salsa recipe.

You will need these ingredients:

2 cups firm cherry tomatoes, quartered

½ medium-sized red or white onion, diced small

1 serrano pepper, minced (or other chilli pepper of your choice, add more or less to taste)

1 large clove garlic, minced

½ to ¾ cup fresh chopped coriander/cilantro or 2 drops of DoTerra coriander/cilantro essential oil

1½ tablespoons fresh lime juice or 3 drops of DoTerra lime essential oil

¼ teaspoon salt

Chop all the ingredients and mix together in a glass or earthenware bowl (not plastic). Adjust seasoning to your taste if necessary. Your salsa is ready to serve!

Want to change it up a bit? You could add in either: cubed mango, fresh ripe chopped ackee, chopped spring onion or fresh corn kernels.

Note*

Not all essential oils can be ingested. From experience, I use only DoTerra essential therapeutic grade oils for that reason. Please get in touch if you wish to know more about using oils safely in raw food recipes.


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions. 

Escovitch Vegetables

©ESCOVITCH VEGETABLES.jpg

'Escovitch' is a term used in Jamaica to describe a tart, spicy and slightly sweet sauce usually accompanying a fish dish. The combination of spices and vinegar make for a delightful flavour and it's really easy to make. Basically all you need to do is julienne your selection of vegetables (red and yellow bell peppers, white onion and carrots) and instead of cooking with heat, allow the veggies to marinade in the spices and vinegar for a hour.

Scotch bonnet pepper is used in all sorts of Caribbean cuisine, it's a small but very hot chilli, similar to the habañero. Scotch bonnet, also known as bonney peppers, or Caribbean red peppers, is a variety of chili pepper named for its resemblance to a tam o' shanter hat. Whatever you do, make sure that you wash you hands and utensils thoroughly after handling cut Scotch bonnets!

You can have this dish as along side raw burgers, as raw pizza topping and with salads and raw soups. It's a great warming winter dish too!

You can also peel carrots into ribbons by using a vegetable peeler.

A juicy scotch bonnet pepper

A juicy scotch bonnet pepper

Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.