What makes Jamaican food so popular?

The Jamaican National Flag 

The National Motto of Jamaican is “Out of Many, One People”, and this applies to all aspects of our culture. Our local dialect, Patois, is a mixture of words from all the people who have inhabited the island from it was first discovered to this day. This is also true of our cuisine which sees influence for the first people to inhabit the island, the Tainos, this is evident in our tradition of jerking meats. The various groups that have heavily influenced our cuisine include the Tainos, Africans, Indians, Chinese, and to a lesser extent the English and Spanish. This has resulted in a fusion of cooking methods and the consumption of foods that are seen as bizarre to visitors to the island. However, no matter how bizarre, it will be tasty. 

Controlling Serving and Portion Sizes

"Having a balanced diet does not require you to withhold the foods you enjoy from yourself, you just need to carefully plan and stick to the recommended portions and consume them appropriately.”

It was drilled into our heads, don't follow crash diets, practice portion control so many times, that I don't even stop to investigate fad diets anymore. Having a balanced diet does not require you to withhold the foods you enjoy from yourself, you just need to carefully plan and stick to the recommended portions and consume them appropriately. What does this even mean? Too much or too little of the required foods will result in an imbalance. 

While it may seem daunting to try to take control of your food portions or even to differentiate Servings from Portions, as with everything else, it just takes a little research. I have outlined below how you can go about doing so.

Healthy Snacking

"Snacks are meant to be smaller meals that help to prevent you from feeling hungry, keep your blood sugar stable, and prevent overeating. This also helps you to satisfy your caloric requirements for the day."

Snacking is having small meals in between your regular three meals per day. In Jamaica when we talk about snacks, we are actually referring to high calorie, high fat, and low nutrient foods like cheese puffs, chips, pastries, sweets, and sugary drinks. However, we all know that for the most part these foods simply fill us up with empty calories. How are we supposed to snack and consume healthy snacks? 

Reading Food Labels for Nutrition Facts

"Using pre-packaged foods is not a bad thing, because food manufacturers are legally required to list everything they add during the manufacturing process. They are also required to establish a baseline for the number of servings in one package and defining what one serving of their product is."

A huge part of meal planning usually tends to emphasize home-cooked meals, because this usually leads to an easier way to control exactly what we are consuming. However, this is not very practical for most people who purchase pre-packaged foods because it is cheaper and more convenient than fresh options. However, using pre-packaged foods is not necessarily a bad thing, because food manufacturers are legally required to list everything that is added to these foods during manufacturing. They are also required to establish a baseline for the number of servings in one package and defining what one serving of their product is.  The information is usually placed on food labels however you need to know how to interpret it for it to be useful to you.

Recipe for Jamaican Rice and Peas

"Rice and Peas is a dish that combines red kidney beans with white rice that is then cooked in a liquid full of herbs spices and seasonings along with coconut milk, this dish is very flavorful and complements any protein."

Rice and Peas. Photo courtesy of franksoupbowl.com

Rice and Peas is a dish that is a constant in the Jamaican diet that combines red kidney beans with white rice that is then cooked in a liquid full of herbs spices and seasonings along with coconut milk, this dish is very flavorful and complements any protein. While kidney beans are a source of protein there is usually not enough in a serving of rice and peas to satisfy the protein requirements to be eaten on its own, it, however, adds a little extra protein and fiber. There are variations such as adding gungo peas but those are for very special occasions like Christmas dinner, you will however find rice and red kidney peas available throughout the year. Rice and peas is a vegan dish, if not by design, by necessity, and regularly eaten by almost everybody on the island. 

The Ital Livity of the Rastafarian Diet

Ital food, derived from the word "vital food." means food that is natural, pure, and clean.

Rastafarianism is a religion that developed in Jamaica during the 1930s. It is classified as both a new religious movement and a social movement by scholars of religion. It has been adopted by many groups around the globe and combines Protestant Christianity, mysticism, and a pan-African political consciousness.

What exactly is Ital food?

Ital food, derived from the word "vital food." means food that is natural, pure, and clean. For a Rastafarian, an ital diet is characterized and one that contains no salt, no chemicals, no flesh, no blood, no whites (called white blood), no alcohol, no cigarettes, and no drugs.

Smoothies: A Meal in a Cup

What are smoothies, and how can they be used to support a balanced diet

According to Merriam-Webster,  a smoothie is a creamy beverage made of fruit blended with juice, milk, or yogurt, although ice cream is used in some instances. It usually has a liquid base such as water, fruit juice, plant milk, and sometimes dairy products, such as milk, yogurt, ice cream, or cottage cheese.

Although I really like smoothies, I don't have them often but I plan to change that because it's an awesome way to pack in nutrients and fiber into a cup with little to no hassle.  Smoothies can be used as meal substitutes and snacks as they are so filling so they are sometimes consumed for breakfasts or after workouts. In addition to juicing fruits and vegetables, smoothies can also be used to hide foods you would not otherwise choose to eat. 

Is Healthy Eating Really That Hard?

"There are no foods that are inherently bad or good,  and what is needed is a balance and variety in the foods we eat."

Why can't I eat whatever I want? This is a question that I have asked many times and I am sure you have as well. In reality, no one is stopping us from eating what we want, but we often deny ourselves the foods we enjoy in order to achieve and maintain and reach our  'goal weight'. This habit of denying ourselves the things we enjoy often backfires in harmful ways e.g. binge eating, purging. 

Most disordered eating patterns are rooted in unhealthy relationships with food. Some of us genuinely believe that some foods are bad and some are good. However, in actuality, there are no foods that are inherently bad or good,  and what is needed is a balance and variety in the foods we eat.

Yogurt: A Superfood

"Yogurt helps to regulate the digestive system and is a source of many nutrients like calcium, protein, and B- vitamins. It has detoxifying properties that are useful in weight loss and weight control."

Yogurt Bowl

I was introduced to the wonders of Yogurt, during a second-year Food Microbiology class at University. Before that, I had only seen it on television and had been uninterested in buying it at the supermarket. I was fascinated by the process of making it and this started my obsession with Yogurt.

Yogurt is made by adding good bacteria to pasteurized milk. This bacteria works with the milk and the end result is the characteristic thick, creamy texture and tangy taste.

Most consumers, including myself, would just buy the cheapest option available on the market, and for the most part but we have to look a little closer before we buy so that we can get the maximum benefits from this superfood.

The Jamaican Patty

Photo courtesy of Juici Patties (THE BEST PATTIES)  

The Jamaican Beef Patty is one of the countries' most popular street foods, convenient to find, fairly cheap, and easy to eat on the go. It is a meat pie that consists of a spicy ground beef mixture that is contained in a flaky pastry crust.

It is one of the most recognizable Jamaican foods worldwide. It is a favorite food of Jamaicans of all ages and a multi-million dollar industry. The main companies in Jamaica are Juici Patties, Tastees, and Mothers.

These companies have created their own unique product that is distinguished by taste. Every Jamaican has their own favorite among these three companies. There are also smaller companies who have also created their own version of the patty and also have their own loyal customers who swear by them. 

One Pot Meals - Casseroles and Hearty Soups

One-pot meals are an excellent vehicle for hiding foods that you wouldn't normally eat

 in their original presentations

Beef & Chicken Soups. Photo courtesy of Juici Patties

A one-pot meal is one in which all ingredients are cooked in the same pot all at once, it usually contains foods from three or more food groups, making it easier to consume more nutrients. One-pot meals are very convenient to the cooks as they use fewer utensils in the kitchen, as well as being very delicious.

Jamaican Recipe - Rice Porridge (Vegan)

Rice Porridge is a delicious breakfast dish that adds another use for rice, which is a staple in almost every Jamaican diet.

I have decided to share a recipe that I perfected over the holidays. I was introduced to this meal while working as a Dietetic Assistant in one of the largest hospitals on the island. This was prepared for the patients on the children's ward and I was always excited to sample it. Rice is something that is eaten a lot here in Jamaica but is usually savory. It is not something that is consumed as a breakfast or dessert, but with this recipe, it can be served as both because it is just so yummy. 

Cholesterol and the Diet

Cholesterol, its function in the body, and how our diet can help or hurt our blood cholesterol levels

Cholesterol is a waxy substance that your body needs to build cells and make vitamins and other hormones. It is not inherently a bad substance, but too much cholesterol can lead to severe health problems.

When you have too much cholesterol in the system, it will show up as fatty deposits in your blood vessels. These then grow and restrict blood flow through the arteries. When this build-up suddenly breaks away, clot forms, which can cause a heart attack or stroke.

Cholesterol comes from two sources; your liver which makes all the cholesterol you need or your diet, from animal food sources e.g. meat, poultry, and dairy products. These foods, which are high in saturated and trans fats, cause your liver to produce more cholesterol than it usually would.

The Role of Nutrition in Cancer Prevention and Treatment

“Our diet usually contains both inhibitors and enhancers of cancerous cells. Inhibitors found in the diet include antioxidants such as Vitamin C, E, and phytochemical e.g. lycopene which is found in tomatoes. Dietary enhancers may be the fat in red meat or other substances found in grilled meat.”

The big 'C', everyone knows someone who has had it and survived or sadly lost their battle to it. It scares a lot of people and the common consensus is that if you are diagnosed you most likely will not survive your battle with this deadly disease. 

But what is Cancer? Your body is made up of cells that your body works hard to replenish as they move through their lifecycle. Your cells are constantly dying and new cells are made to replace them. Cancers occur when the cells that are made mutate and do not function in the way the body instructed it to. Normally, your immune system is able to recognize when these cells go rogue and get rid of them before they can do any damage.

How fit are you? Measuring your fitness at home

"Your level of Fitness refers to your body’s ability to meet the demands of physical tasks while still having the energy and strength to feel as good as possible."

A few weeks ago, I had gone downstairs to fix myself something to eat before I got settled down to work. I had popped a bag of popcorn and picked up a medium-sized Julie mango for dinner (I prefer to eat light in the evenings to avoid the almost inevitable energy dip after eating in addition to the fact that I’m just tired). I took my meal up to my bedroom but realized I had forgotten my bottle of water. As I was making my second trip upstairs, I decided to run upstairs as I had usually done not more than a few months ago. Needless to say, I was a bit surprised when I found that these stairs aren't that easy to sprint up. I know my exercise routine has been on hiatus for a while but surely walking up and down these stairs everyday must have counted for something. So it got me thinking: what does it really mean to be fit? How do you even really know how fit you are? And, how can you improve fitness?

Your level of Fitness refers to your body’s ability to meet the demands of physical tasks while still having the energy and strength to feel as good as possible. This doesn't mean you have to be an athlete but it does mean that you should be able to be and feel at your best at all times. This lowers your risk for certain non-communicable lifestyle diseases.

Elliot's Pepper Farm - Jamaican Adventures

A tour of a local farm in the hills of St Catherine

View from the farm

I had a fabulous and very educational visit during my trip to Elliott's Scotch Bonnet Pepper farm located in the cool hills of St. Catherine last month. Today I'll share some of my amazing discoveries.

Chocolate at the Elliott Farm

Cocoa Powder 

Last week I took a trip to Point Hill, a district in the cool hills of St Catherine. On this trip, I  discovered many cool things. I'll eventually get to all of these discoveries but I'll begin with my discovery of the Cocoa Tree.

Calcium-The Vital Mineral

"Our bodies need enough calcium to maintain our blood and muscles, and it is usually done by storing a high concentration of calcium in our bone tissue."

According to the National Osteoporosis Foundation, calcium is important to keep our bones denser and stronger throughout our life. Apart from helping to keep our bones and teeth stronger, calcium plays a pivotal role in vascular contractions, secretion of hormones and enzymes, muscle function, intracellular signaling, and in performing critical metabolic functions. In order to perform these critical functions, our body needs to maintain enough calcium in our blood and muscles, which is usually done by storing a high concentration of calcium in our bone tissue.

Food Security

Jamaicans are struggling to come to grips with dramatic increases in the price of food. What is actually causing these increases?

There is a large consensus that this is due to the advent of the biofuel industry. It is believed that there is now competition between the consumers of food and consumers of fuel.   

At the beginning of 2006, there were the so-called “tortilla riots” in Mexico that were caused by ridiculous increases in the cost of cornflower. These increases were caused by a large-scale switch in the United States from using maize for food and instead for fuel- production. This of course meant the Mexicans were receiving less corn from their neighbors.

The Importance of Dietary Fiber in the Diet

"High fiber diets are actually endorsed in diets prescribed to treat almost every condition in existence. For example, when you are being encouraged to consume more whole grain, peas and beans, fruits, and vegetables, you are actually being encouraged to consume high fiber foods."

In the past few years, there has been an increased emphasis on the advertisement of dietary fiber and its importance in the regulation of bowel movement and weight loss. Although there have been quite a few instances where crash diets have marketing campaigns that are conveniently supported by vague and obscure studies, the increased popularity of dietary fiber is not one of them. 

 

High fiber diets are actually endorsed in diets prescribed to treat almost every condition in existence. For example, when you are being encouraged to consume more whole grain, peas and beans, fruits, and vegetables, you are actually being encouraged to consume high fiber foods. You may not be told directly to consume fiber but if your diet is rich in these foods chances are you are well on your way to having a high fiber diet.