first_imgMedical experts say a vegan diet can reduce risk of heart disease and diabetes. But who wants to give up their favorite Caribbean goodies? Find the best of both worlds with these classic recipes.Vegan PattiesVegan Chef Shernell Cooke has the perfect vegan version of this favorite snack. A touch of jerk spice makes this a guilty-free bite.Ingredients:Pastry3 cups of flour1 1/2 cups of equal parts mixed vegan margarine and vegan shortening, PLUS 2 heaping ice cold tbsps.1 teaspoon turmeric2 teaspoons curry powder1 teaspoon salt1/2 cup ice-cold water PLUS 1 tablespoon if needed for doughFilling1 tablespoon oil to sauté1 medium onion minced finely3 green onions minced finely3 cloves garlic minced finely1 1/2 cup tvp mince hydrated or frozen mince or seitan mince2 tablespoon Jerk seasoning1/2 Scotch Bonnet minced finely, optional1 tablespoon Worcestershire Sauce1 heaping teaspoon curry powderPinch of allspice and black pepper1 tablespoon of ketchup or tomato sauce2 teaspoons fresh thyme3 tablespoon water1 heaping tablespoon fine to medium breadcrumb2 tablespoons soy cream to brush tops of pastryFor dough, rub in the fat to the flour so it resembles medium breadcrumbs and add turmeric, curry and salt. Slowly add water to form two balls, but don’t overwork. For filling, heat oil on stove and add green onion, onion garlic, protein mince and seasonings. Add all other ingredients and cook for 5 minutes on medium heat. Adjust for salt and heat. Put aside to cool. Then cut pastry into 6 pieces and roll to 5 inch circles. Fill with mixture and fold, sealing with fork. Bake for 25 minutes at 200 C/400 F. Brush with soy creamer 15 minutes after going into the oven.Caribbeanvegan.wordpress.orgBanana MilkFelix Padilla of SimplyTriniCooking.com swears by the morning booster, whether on its own or mixed in with your favorite breakfast cereal.Ingredients:3 cups coconut water, cane juice or coconut milk4 ripe bananas8 pitted dates soaked in 1 cup of water (overnight)Put peeling bananas, dates and liquid in blender and blend until smooth. To add flavor, use water from soaked dates.Simplytrinicooking.comCorn SoupAngela from CookLikeAJamaican.com loves this healthy version of a classic Saturday soup, extra delectable thanks to sweet corn.Ingredients1 tbsp. cooking oil1 small onion, chopped3 cloves garlic, minced1 stalk celery, diced10 cups water1/2 cup coconut milk3 large vegetable bouillon cubes1 cup dry yellow split peas3 cups Jamaican pumpkin cubed2 inch piece fresh ginger, peeled and grated3 sprigs fresh thyme (or 2 tsp dried)3 Red medium potatoes, peeled and cubed4 cobs fresh corn (or 4 cups frozen kernels)3 carrots, diced1/4 to 1/2 teaspoon Cayenne Pepper1/2 tsp Black Pepper1 tsp Salt, or to taste1 scotch bonnet pepper, whole (optional)Sauté onion, garlic and celery in cooking oil until onion is transparent. Add water, coconut milk, bouillon, split peas and 2 cups of pumpkin to pot and bring to a boil. Lower heat and cook until split peas are soft. Meanwhile, cut 2 cobs of corn into 1/2-inch “wheels” and shave kernels off remaining 2 cobs; set aside. Once split peas are soft, use hand blender to puree broth until smooth. Add the remaining pumpkin, potatoes, carrots, corn, ginger and thyme and simmer on medium for about 20 minutes, or until carrots and potatoes are soft. Stir in the remaining seasonings. If using, place the scotch bonnet pepper on top. Simmer soup for about 5 to 10 more minutes to blend flavors. Discard scotch bonnet pepper.cooklikeajamaican.comlast_img read more