peckings A T A S T E O F T H E C A R I B B E A N

Sean Peters

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welcome

In January 2015, I launched mybodymykitchen.com, a website that

empowers readers to take control of their kitchens and what they

eat, by providing innovative ways to prepare everyday foods. Be-

ing from the Caribbean, I tend to incorporate many spices, flavors

and colors in my recipes and Peckings is an opportunity for me to

share more of my Caribbean background with you.

In this cookbook you will find my take on 5 popular Caribbean dish-

es. These recipes use many fresh ingredients that are staples in

Caribbean cuisine and can be found in almost any supermarket.

I hope these dishes brighten your day and your kitchen!

- Sean

My Body, My Kitchen

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taste list

1 ginger steamed red snapper gluten-free, paleo, low-carb, high-protein

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2 geera (cumin) chicken gluten-free, paleo, low-carb, high-protein

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3 garlic mashed green bananas gluten-free, paleo, vegan/vegetarian alternative suggestions

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4 spinach yellow rice gluten-free, vegan/vegetarian

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5 steamed bok choy gluten-free, paleo, vegan/vegetarian

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6 upcoming cookbook series

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Ginger Steamed Red Snapper

This recipe is inspired by the Jamaican method of steaming fish. The recipe is simple and high-

lights the natural flavors of the fish.

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prep time

10 min

cook time

20 min

serves

8 (6.4 oz per serving)

ingredients 2 lbs red snapper fillet

1 tbsp coconut oil

1 tbsp fresh ginger, thinly sliced

1 tbsp garlic, minced

1 cup yellow onions, chopped

1 cup tomatoes, diced

1 tsp scotch bonnet pepper, minced

1/2 cup water salt & black pepper to taste

method

1 Cut fillets into 8 equally sized portions. Season to taste with black pepper and salt.

2 In large skillet, heat oil over medium heat; sauté onions, thyme, garlic tomatoes, ginger and scotch

bonnet pepper for about 3 minutes.

3 Remove sautéed vegetables from skillet and add fish (skin down) to skillet. Cover fish with sautéed

vegetables.

4 Pour in water, increase heat to medium-high; cover skillet and cook until fish flakes (approximately 10

to 12 minutes). Serve warm

Try pairing it with MBMK’s Garlic Sautéed Spinach

Macronutrients per 6.4-oz Serving: 143 Calories, 1 g Carbs, 3 g Fats, 24 g Protein

ginger steamed red snapper

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Geera (Cumin) Chicken

East Indian culture has had a lasting influence on Caribbean cuisine. In Trinidad & Tobago, where

more than 30% of its population is of East Indian descent dishes such as this one are very common.

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prep time

15 min

cook time

15 min

serves

4 (4 oz per serving)

ingredients 1.25 lbs chicken breast, cubed

1 cup yellow onions, chopped

1/4 cup cilantro, chopped

1/4 cup water

1 tbsp curry powder

1 tbsp ground cumin

1 tsp scotch bonnet pepper, minced

3 sprigs fresh thyme

salt & black pepper to taste

1 tbsp coconut oil

1 tbsp garlic, minced

2 cloves garlic, crushed

method

1 Season chicken with salt, black pepper, scotch bonnet pepper, minced garlic and cilantro. Let mari-

nate for at least 30 minutes.

2 In a large skillet, heat oil over high heat; add crushed garlic to hot oil. Sauté garlic until golden to dark

brown. Remove garlic from oil.

3 Lower heat to medium; stir in curry powder, cumin and onions. Cook for about 3 minutes.

4 Increase heat to medium-high and add marinated chicken; stir and ensure that all pieces of the chick-

en are coated with cumin and curry. Add water and cook uncovered, stirring occasionally, for about

10 minutes until chicken is almost fully cooked.

5 Continue cooking chicken for another 3 minutes until some of any excess liquid has evaporated; in-

crease heat if necessary. Serve warm.

Try pairing it with MBMK’s Green, Red & Yellow rice

Macronutrients per 4-oz Serving: 203 Calories, 3 g Carbs, 6 g Fats, 33 g Protein

geera (cumin) chicken

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Garlic Mashed Green Bananas

This recipe is inspired by a Puerto Rican plantain dish called Mofongo. Mofongo is made by mash-

ing fried green plantains, garlic and bacon in a pilón (mortar and pestle). In this recipe, we use

boiled green bananas, crushed garlic and turkey bacon.

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prep time

20 min

cook time

20 min

serves

5 (25 oz per serving)

ingredients 8 medium green bananas

3 slices turkey bacon thick cut (optional)

3 cloves garlic, mashed

2 tbsp olive oil

1/2 cup green onions, chopped

1/2 cup water

salt & black pepper to taste

method

1 In a large pot boil green bananas for 15 minutes; drain and peel bananas and set aside.

2 Lightly coat skillet with cooking spray and cook turkey bacon until crispy. Coarsely chop turkey bacon

and set aside. Omit turkey bacon to make this recipe vegan friendly.

3 Using the same skillet you used to cook the bacon, heat 1 tsp of olive oil over medium-heat. Add

green onions and cook for about 2 minutes. Remove skillet from heat and set aside.

4 In a large bowl or mortar combine remaining oil, garlic, cooked green onions, peeled green bananas,

and chopped turkey bacon; slowly add water while mashing ingredients until thoroughly combined.

5 Add salt and black pepper to taste; roll mashed bananas into balls or serve in bowl.

Try pairing it with MBMK’s Coconut Cilantro Tilapia

Macronutrients per 25-oz Serving: 219 Calories, 38 g Carbs, 7 g Fats, 6 g Protein

garlic mashed green bananas

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Spinach Yellow Rice

Many islands in the Caribbean have their own version of yellow rice. Turmeric or saffron is used to

give the rice a bright, yellow color. In our take on this dish, we used brown rice, a little coconut

milk and added some spinach.

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prep time

15 min

cook time

45 min

serves

4 (1/2 cup per serving)

ingredients 1 cup brown rice

1 cup yellow onions, chopped

2 cups fresh spinach, coarsely chopped

1 3/4 cup water

1/4 cup reduced-fat coconut milk

2 tbsp garlic, chopped

2 bay leaves

1 whole scotch bonnet pepper (optional)

salt & black pepper to taste

1 tsp turmeric

1 tsp coconut oil

2-3 sprigs fresh thyme

method

1 Heat oil over medium-high heat. Add onions and garlic; cook for about 5 minutes until onions are soft

and clear (not brown).

2 Add rice and turmeric to pot and mix well.

3 Pour in coconut milk and water. When mixture begins to boil add bay leaves, thyme and whole

scotch bonnet pepper. Do not cut the scotch bonnet pepper.

4 Stir once, reduce heat to a low simmer and cover pot. Cook for 20 minutes; periodically check the

amount of liquid in the pot. Add more water if necessary.

5 Stir rice mixture once; add more water if necessary. Cover and cook for another 20 minutes.

6 Immediately after rice has finished cooking and is still hot, stir in spinach, salt and pepper to taste.

Continue mixing spinach into rice until all the spinach is completely wilted. Serve warm.

Try pairing it with MBMK’s Simply Tasty Black Beans

Macronutrients per 1/2-cup Serving: 111 Calories, 18 g Carbs, 3 g Fats, 3 g Protein

spinach yellow rice

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Steamed Bok Choy

Bok Choy is also called

Pak Choi or Joy Choy

in some Caribbean

countries including Trin-

idad & Tobago, Cuba

and Jamaica.

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prep time

15 min

cook time

10 min

serves

4 (3/4 cup per serving)

ingredients 2 lbs bok choy, washed

1/2 cup Yellow onions, chopped

1/2 cup tomatoes, chopped

1/4 cup water

4 cloves garlic, crushed

2 tbsp ginger, sliced

salt & black pepper to taste

1 tbsp garlic, minced

2 tsp coconut oil

1 tsp scotch bonnet pepper, chopped

method

1 Chop bok choy stems and leaves; keep stems and leaves separate.

2 In a large skillet, heat oil over medium heat; add crushed garlic to hot oil. Sautee garlic until golden to

dark brown. Remove garlic from oil.

3 Add ginger, onions and minced garlic to oil; sauté for about 3 minutes until onion are clear.

4 Add bok choy stems, tomatoes and scotch bonnet pepper ; cook for 3 minutes.

5 Add bok choy leaves and water; cover skillet and cook for 3 minutes .

6 Add salt and black pepper to taste. Serve warm.

Try pairing it with MBMK’s Pineapple Jalapeno Cilantro Rice

Macronutrients per 3/4-cup Serving: 74 Calories, 10 g Carbs, 3 g Fats, 4 g Protein

steamed bok choy

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upcoming cookbook

series Be sure to look out for the upcoming My Body My Kitchen

Around the World cookbook series. There are so many

amazing flavors around the world and we want to taste all

of them!

The first of the Around the World series will feature soups,

broths and chilies and has a tentative release date of Feb-

ruary 2016. If you have a soup, chili or broth dish that you

think we should feature in this cookbook, email your sug-

gestion to submit@mybodymykitchen.com.

Visit mybodymykitchen.com/cookbooks for details.