A few days ago I attended a farmers’ market in Liguanea with a dear friend. It was totally unplanned and I had only J$600 in my wallet. I figured I could buy a few items but not much. Gosh, I was so wrong! I don’t know if it’s because there is a current glut of certain vegetables on the market, but my bag was filled to the brim with Irish potatoes, both plummy and salad tomatoes, yellow squash, zucchini, cabbage, cauliflower, escallion, thyme, lettuce and these gorgeous eggplants. I was in foodie heaven, even more so as I calculated in my brain all of the wonderful vegetarian dishes I could make with my fresh produce. When my mother saw what I came back with and I told her the minimal cash I had in my possession she couldn’t believe it.

It kind of makes me wonder sometimes if we are being grossly overcharged in the supermarket, because there is no way I could get the same amount of vegetables for the sparse cash I had. Sweet peppers alone would have taken up most of the money on me as they are currently costly, but even still at the market they were priced considerably less. My only observation at the farmers’ market was that too many people had the same crop items and I wonder if this is why we have occasional gluts on the market and farmers ultimately lose money. Secondly, to make the market more attractive, wouldn’t it be better to have vendors with different items so that they wouldn’t be competing for the same customers and ultimately have to be practically giving away their goods for nothing at the end of the day when they don’t sell?

We need to diversify our crops, but then again, if people constantly eat the same things, maybe there is no point. I often hear chefs lament that they wish there were more choices of vegetables outside of our traditional crops which can be easily grown here. Personally, I am happy to see more choices in tomato varieties such as grape and tomato, types of squash and herbs. At the farmers’ market I was delighted to see purple cabbage amongst the normal white ones. They were smaller than their foreign counterparts, but beautiful-tasting and visually appealing in the coleslaw I made for Sunday lunch.

Vegetable consumption is extremely important for our overall health. I know certain vegetables aren’t for everyone, but most are delicious if you know how to properly handle them to bring out their individual unique flavours. In fact, in the latest dietary guideline for Americans published by the US Department of Agriculture and the US Department of Health and Human Services, remarkably there is a push towards including a more plant-based diet. My dear friend Deneice sent it to me and I have been reading it with interest. In Chapter 4 of the study, which focuses on foods we should increase our daily intake, consumption in fruits and vegetables were key for 3 reasons: one, they are major contributors of the majority of nutrients we need, two, consumption of vegetables and fruit reduces the risk of chronic diseases and three, most vegetable and fruits prepared in their natural state possess fewer calories than other foods.

Here in Jamaica, if you wish to learn more about our local foods and their nutrient values you can go to the University of the West Indies Campus and check out the Caribbean Food and Nutrition Institute (CFNI) which was created to protect our regional food security and food safety. There is a food chart specifically highlighting Caribbean food groups. Stay informed about your food choices, it can and will make a difference in your life.

Coconut Curry Vegetables

This is quick, tasty and filling, so you shouldn’t miss meat when you eat this. And most importantly, as I always encourage, this is just a basic guide, be creative and use any other vegetables you would like to add. Serve with rice or roti.

Ingredients:

1 large Irish potato, cut into cubes

1 medium sweet potato, cut into cubes

1 small wedge of pumpkin, cut into cubes

1 large carrot, sliced

200g/1 cup frozen green peas

1 onion

2 cloves of garlic

250 ml/ 1 cup coconut milk

1 heaped Tbsp Hot Indian or Jamaican Curry Powder

Thyme

Scotch bonnet pepper (to taste)

Vegetable Oil

Method:

Over medium heat add curry powder to oil and cook for a minute or two to form a paste.

Add onions, carrots and garlic and sauté for a couple minutes.

Add potato, sweet potato, and pumpkin pieces, thyme, Scotch bonnet, mix well and add enough water to cover the vegetables. Cover saucepan and allow to boil until vegetables are cooked through.

Add coconut milk, frozen peas, add salt to taste and allow to simmer for a few minutes more.

Red Peas and Brown Rice Stuffed Sweet Peppers

Every Jamaican has red peas in their pantry, this is a cool way of using any excess you may have for a healthy change.

Ingredients:

4 large green sweet peppers, cut in half, deseeded and parboiled for 2 minutes.

1 _ cups cooked brown rice

1 cup cooked red peas

_ cup mushrooms, sliced

_ cup corn

1 onion, roughly chopped

3 cloves of garlic, minced

1 can of tomato sauce

1cup vegetarian cheddar, shredded

Method:

Preheat oven to 350F and lightly grease a baking dish

In a frying pan, sauté onions, mushrooms and garlic in oil, until translucent, then add the tomato sauce, bring to a boil and reduce to a simmer.

Add red peas, corn and cook until they are heated through. Switch off the heat.

Stir in the brown rice and mix until well combined, then season to taste with salt and pepper.

Fill green pepper halves with the rice mixture and place in the baking tray.

Top with shredded vegetarian cheese.

Bake for about 10 minutes.

Thanks to my weekly sponsors Megamart

Contact me at juicycheffoodmedia@gmail.com

Bon Appétit!