Healthy Caribbean Diet Overview
Eating healthy foods can improve your overall wellness and a Caribbean diet can be rich in a variety of vegetables and fruits and and plenty of seafood while being low in refined grains. You should try and place plant-based foods at the core of your diet, as they contain fiber, essential vitamins & minerals that are vital for good health and dietary disease prevention.
Rich stews are a hallmark of the traditional Caribbean diet, the flavors come primarily from an essential mix of spices and broths that are not heavy on the calories. A healthy Caribbean diet can act as a base to a healthy, and delicious weight loss plan without changing the original cuisine much.
Healthy Caribbean Casserole
Savor the wholesome goodness of our Black Bean and Brown Rice Casserole — a nourishing blend of aromatic onions, vibrant green bell peppers, and protein-packed black beans, all layered over instant brown rice. Crafted with heart-healthy canola oil and seasoned with the warmth of oregano and garlic powder, this casserole is a delightful fusion of flavors that caters to both taste and nutrition. Discover the joy of a comforting, one-dish meal that brings together the nutritional benefits of fiber-rich black beans and whole grain brown rice, offering a satisfying and health-conscious dining experience.
Ingredients
- 1 medium onion chopped
- 1/2 green bell pepper rinsed and diced
- 1 Tbsp canola oil
- 1 can (14 1/2 oz) stewed tomatoes
- 1 can ( 15 1/2 oz) low-sodium black beans (or beans of your choice) drained and rinsed
- 1 tsp dried oregano
- 1/2 tsp garlic powder
- 1 1/2 cup instant brown rice uncooked
Instructions
- Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
- Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
- Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.
Video
Notes
Finish the meal with delicious tropical fruit, such as mangoes, papayas, or pineapple.
- Sauté onion and green pepper in canola oil, in a large pan, until tender. Do not brown.
- Add tomatoes and beans (including liquid from both), as well as oregano and garlic powder. Bring to a boil.
- Stir in rice and cover. Reduce heat to simmer for 5 minutes. Remove from heat, and let stand for 5 minutes before serving.
PODCAST – While you cook… In this episode, I speak with Chef Keisha Griggs, where we discuss foods from the Caribbean and how it represents the history of family and Caribbean people.
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Made this last week, was awesome! Thank you!