Baked Sweet Plantain Patties with Cinnamon-Date Filling
Inspired by: Banana fritters & Jamaican sweet bakes Ingredients: Mashed ripe plantains with cinnamon and date paste Form: Stuffed, folded, and baked Use: Sweet, sticky, refeed-friendly
Cauliflower-Carrot “Saltfish” Hash (No Fish)
Inspired by: Ackee & Saltfish Ingredients: Shredded cauliflower and carrot with onion, garlic, herbs, and kelp flakes for ocean flavor Serve with: Mashed root veggies or plantains
Mashed Green Plantain Bowl (No Oil Mangú)
Inspired by: Dominican Mangú Ingredients: Boiled green plantains mashed with warm water, garlic, and a pinch of sea salt Serve with: Zucchini sautéed with bell peppers and herbs
Cooked Cinnamon Apple with Golden Raisins
Inspired by: Caribbean-style fruit compotes Sweet, warming, and easy to digest
Watermelon & Mint Salad with Cucumber
Inspired by: Island cooling foods Very hydrating and mineral-rich for hot climates
Steamed Guava & Pineapple with Lime Zest
Inspired by: Cuban guava pastries Tart, tropical, and excellent for morning hydration
Tropical Trio Fruit Bowl (Banana, Papaya, Mango)
Inspired by: Dominican & Trinidadian fruit plates Clean, liver-supportive, full of enzymes
Pumpkin-Cinnamon Breakfast Pudding
Inspired by: Eastern European kasha & sweet grain porridges Ingredients: Mashed steamed pumpkin, date paste, cardamom, cinnamon Use: Smooth and spiced
Mushroom-Tomato Breakfast Tray Bake
Inspired by: Full English without meat Ingredients: Roasted tomatoes, lion’s mane or shiitake, zucchini, and sweet potato Serve with: Cauliflower hash or herb mash
Zucchini-Date Scones with Lemon Zest
Inspired by: British tea scones Ingredients: Blended zucchini, date paste, cinnamon, lemon zest Form: Rolled and baked into wedges Use: Warm and subtly sweet