Jamaican Breakfasts - MiQuel Marvin Samuels

JAMAICAN
BREAKFASTS
MiQuel Marvin Samuels

Copyright © 2013 MiQuel Marvin Samuels
All rights reserved.
ISBN-13: 978-976-95362-4-1 (Posh Entertainment Publishing)
ISBN-10: 9769536245
INTRODUCTION
Breakfast is an important meal. Jamaican Breakfasts cookbook is more than

just cooking pancakes, scrambled eggs with bacon in the mornings. I love to eat
all sorts of Jamaican breakfasts. Many people from around the world love to eat
Jamaica’s cuisines.
In this cookbook, I will give you pictures and recipes of the most popular
Jamaican breakfasts people are eating today. It is my therapeutic style cooking. I
only use natural herbs, spices, and vegetables for my ingredients.
My approach is not a radical move toward cooking Jamaica’s food. In fact, I

am proposing a new healthy alternative on how to cook Jamaica’s food. My
methods will not change the taste of Jamaica’s breakfasts and improve the taste.
You will benefit.
Would you rather treat the symptoms for a disease or find the cure to live
and eat for a great life? Would you like the most updated solutions on Jamaica’s
food and recipes? Is it important for you to find the best cooking solutions to
maximum health for your family and for you? Are you looking to upgrade your
skills to have an advantage in cooking Jamaica’s most popular dishes to be
desirable, flavorful, and healthy?
If you said yes to all of those, than you must read these cookbooks:
JAMAICAN DINNERS “healthy nature style Jamaican common meals.” Now
available is the breakfast cookbook: JAMAICAN BREAKFASTS.
Do you know the importance essential to life? You can do every single day
that will cut the chance of death by all disease in half. Are you interested in that
information! The answers are, exercise moderately, learn new knowledge every
day, love yourself with everyone else plus the living, and finally eat enzymes rich
food.
Jamaican Breakfasts adjusted recipes will benefit the humans’ organ. You
will be healthy and your blood pressure will be perfect. The Liver, heart, kidney,
cod, brain, tripe and fish; vegetable, bean, salt, grains and fruits are all essential
foods for your body. Whole organ protein, vegetables, and fruits should be what
you are eating. The recipes are to support your organs.
There are many Jamaican vegetarian recipes as well. Every week ordinary
Jamaicans prepares okra and codfish, cabbage and codfish, Bok Choy with
chicken, stew chicken and curry chicken. Here I have the recipes for brown
stewed liver and kidney too. Usually the main course is accompaniment with
boiled green bananas, yellow or white yam, sweet or Irish potatoes, boiled
dumplings, and plantains for breakfast. If you want maximum health, follow the
methods and recipes in this cookbook: JAMAICAN BREAKFASTS.
My methods are natural and healthy. These recipes are secret cook meals; fit
for a king. You will grow healthy, alert, and strong. These breakfast recipes will
give you longevity and you will be youthful for life. It is healthy nature. An
organic style, which I live by. Now, I am sharing my therapeutic cooking with
you.
Men eat four raw garlic cloves every day for two weeks to improve erection.
New sperms take three months to grow and mature. Men are constantly
producing. To improve the quality, eat fresh fruits rich in vitamins such as
raspberries, mangoes, and blueberries. It has antioxidant that fight against free
radicals. This protects the DNA from damage. To boost the quantity men eat
Brazil nuts, Shiitake mushrooms and oysters. Women the smell of food drives
your man wild. The way to a man’s heart is his stomach and the way to his penis
is his nose.
The national dish of Jamaica is Ackee and Salt-fish with Roasted Breadfruit.
This special recipe is the first chapter in this cookbook. Ackee and Salt-fish is
most delicious with roasted breadfruit.
Alternatively, it is accompaniment with boiled green bananas and boiled yam

for breakfast. You can have it served with boiled or fried dumplings. With a
warm cup of mint tea, soursop leaf tea or you can start the morning with a cup
of hot chocolate tea. Ackee and Salt-fish is splendid between slices of bread.
You must try this sandwich. You will enjoy this.
This cookbook is full of excitement. Jamaican Breakfasts cookbook will be

the first with recipes of the most popular Jamaica’s breakfasts people are
cooking and eating each week.
Nothing is best than a guide, and the formula to cook great meals. The
instructions are clear and precise. You will have no trouble to understand the
recipes. To be sure, the information is easy to grasp, I provided a website with
video tutorials. If you are unsure visit jamaicandinners.com
Have fun, cooking Jamaica’s breakfasts in your own kitchen. Surprise your
friends from Jamaica. Surprise your spouse from Jamaica. Buy this cookbook
now. Start to practice my methods. They will love you. Taste the flavor of
Jamaica. The secret breakfast recipes are now available to you.
INTRODUCTION
ACKNOWLEDGMENTS
1
ACKEE AND SALT-FISH
WITH ROASTED BREADFRUIT
2
STEWED CODFISH OR SALTFISH
MY RESEARCH AND RESULTS STATES
3
CABBAGE AND CODFISH / STEWED CABBAGE
4
BOK CHOY AND CHICKEN
(or Pop chow vegetable)
5
OKRA AND CODFISH /
BOILED RIPENING PAINTAIN
6
CALLALOO ND CODFISH
7
SARDINE SCRAMBLED OMELET
8
FRIED EGG SANDWICH / FRIED PLANTAINS
9
BROWN STEWED KIDNEY
AND BOILED DUMPLINGS
10
BROWN STEWED LIVER
11
FRIED DUMPLINGS / JOHNNY CAKES
12
STEWED CHICKEN / STEWED FISH
13
CURRIED CHICKEN
14
SALTED MACKEREL RUN DUNG / GREEN BANANAS
15
BANANA FRITTERS
16
CODFISH OR SALTFISH FRITTERS
17
STEWED CODFISH AND MIXED VEGETABLES
18
STEWED CODFISH AND BAKED BEANS
19
STEWED CODFISH AND BUTTER BEANS
20
TURNED CORNMEAL
21
STEAMED FISH / boiled yam and potatoes
22
BOILED DUMPLINGS
23
STEWED RED HERRING FISH
24
TURKEY’s NECK (BROWN STEWED)
JAMAICAN BREAKFASTS COOKBOOK STOVE SETTINGS, AND
GUIDES FOR GAUGING THE STOVE.
25
HERBS AND VEGETABLES NUTRITION FACTS; COMMON IN
RECIPES
AUTHOR
primary proper nutrition chef
ABOUT THE AUTHOR
ACKNOWLEDGMENTS
To complete this cookbook was challenging. I know by my own experiences,

this cookbook will benefit people’s life.
My skills to cook, comes to me naturally. I have extended knowledge on
primary proper nutrition. I am grateful to share my recipes with anyone curious
and interested in Jamaica’s cuisines. My methods and Recipes are therapeutic,
yet delicious. The recipes are the same; they have a natural rich strengthened
taste. You will benefit.
Thank God, for grace, encouragement, endurance, and strength. It took
divine intervention and people like you to make Jamaican Breakfasts cookbook
possible.
Who did the cookbooks graphics, designing, recipes, and photographs?
MiQuel Marvin Samuels wrote, edited, and published this cookbook.
Thanks for the cooking tips Ricardo Mitchell (Senior). Jun Johnson took the
picture of me. They are both my best friends.
It is my divine responsibility that I must complete the volumes of
cookbooks, to have precise recipes and clear instructions of the most popular
Jamaican meals; people are eating each week. Jamaican Breakfasts cookbook is
the healthy alternative to prepare and cook Jamaica's food.
Thank you for your support.
1
ACKEE AND SALT-FISH

WITH ROASTED BREADFRUIT
The ackee is a yellow fruit with a black hard seed on the top. It is big as your
thumb and usually they come three fingers to a pod. The fruit is uniquely
dangerous, people cultivate when it is ready.
If you buy ackees from the market, be sure you can see the ackees split open
in their pods. Usually there are three ackees to a pod, sometimes two. If you
force the pod, open yourself. That makes it dangerous to eat. It is important the
ackee’s pod split open naturally on the tree. Alternatively, use the canned ackee.
The breadfruit is a large round green fruit. They are large as a basketball or
little like the grapefruit. People harvest to roast after fit or ripening. The fruit
grows on a tree as big as oak tree.
Jamaicans roasts the breadfruit over wood fire or on the stove.

Ackee and codfish with roasted breadfruit is Jamaica's national dish. I know
why. This dish is flavorful and delicious.
The Ackee Fruit is Jamaica’s national fruit, not ackee and saltfish with roast
breadfruit.
ACKEE AND CODFISH
Ingredients:
½-pound Codfish
1 dozen Ackee Fruits (with two, three, and sometimes four fingers to a pod)
2 stacks of Scallion diced (optional)
1 ½ medium Onions (diced)
2 small tomatoes (diced) (optional)
6 Garlic Cloves (mashed)
½ green Pepper (scotch bonnet)
½ ripe Pepper (scotch bonnet)
1 teaspoon of Parsley (dried or fresh)
1 teaspoon of Basil (dried or fresh)
1 teaspoon of Pimento Berries (dried)
1 teaspoon Thyme (fresh pieces tie together the size of one finger)
¼ cup Coconut Oil (or Olive oil)
½ cup of Water
Instructions:
1. First, be sure you can see the ackees in their pods. Usually there are three
ackees to a pod, sometimes two. If you force the pod, open yourself. That
makes it dangerous to eat. It is important the ackee’s pod split open
naturally on the tree. Alternatively, use the canned ackee.
2. Remove the ackees from their pods. Use your fingers to remove the seed
from the ackees. Alternatively, you can use a knife. Use knife remove
waste between the ackee fruits.
3. Rinse the ackees and put to boil in water to cook 15 to 20 minutes.
Bright, yellow, and tenderness, signs it is ready. Put aside until you are
ready to use it.
4. First, remove the scale from the codfish. Use a knife to separate the scale
from the fish and carefully peel off. Then put to boil.
5. Alternatively put the codfish to boil in water for 8 minutes. Once cool
simply use a knife to remove the scale from the codfish. Now remove the
bones, and then dice the codfish into bitable chunks. Cover and put aside
until you are ready to use it.
6. Strip, wash, and dice all the seasonings. Put the ingredients into separate
bowls.
7. Gauge your stove on six, put to heat a frying pot for stewing. Next, add
the oil. After a minute add the diced codfish, allow frying for 2 minutes.
Add the onion. Allow frying, and then add the other seasonings in 30
seconds.
8. Stir in the ingredients; next add the cooked ackees and ½ cup of water.
Now, this time cover the frying pot properly with the pot’s lid. Allow to
cook for 5 minutes with the gauge on four. You are finish. To prepare and
cook this national meal total 25 minutes.
Seal leftovers properly the same day and refrigerate for 4 days. Alternatively
freeze it for 6 months to one year. The meals are easy to digest, mainly because
preparation, natural herbs, and vegetables. A good sandwich for lunchtime is
ackee and codfish with bread.
Ackee and Salted Fish
Fry for 3 minutes on each side in hot oil. My favorite food is fried plantain with
ackee and salt fish, accompaniment with roasted sliced breadfruit.
ROASTED SLICED BREADFRUIT
Ingredients:
1 large Breadfruit (fit or ripening)
1 Stove or Wood Fire (flame)
1 Sharpe Knife
Instructions:
1. First remove the stem, cut an X at the bottom of the breadfruit.
2. Put your stove’s gauge on flame four.
3. Put breadfruit down on stove for 8 minutes, the 4 sides, for 8 minutes
each and finally 8 minutes on the bottom.
4. Wrap the roasted breadfruit with a clean newspaper. Damp it with water
first. (If you do this, the breadfruit’s skin will be thin, that will make the
roasted breadfruit easy to peel)
5. Peel the breadfruit 15 minutes before serving.
6. To peel the breadfruit, use a piece of newspaper to hold the top of the
breadfruit. Start peeling it from the bottom, where the X sits.
7. Peel around the breadfruit, removes the breadfruit’s burned skin. Cut in
half, quarters remove heart by cutting.
8. Slice it. This is serving for 3 to 5 people.
9. To prepare, cook roasted breadfruit totals 45 minutes.
The ackee fruit is dangerous, wild, and exotic. While the breadfruit is sweet,
tender and smooth. Like the people of this beautiful island Jamaica.
Too many Jamaicans use all-purpose powdered seasonings. We use all and
any artificial seasonings to flavor our meals to cook. Wrong! "You do not know
what is good for you." Seal leftovers properly the same day and refrigerate for 4
days. Alternatively fry it on hi flame for 2 to 3 minutes on each side.
In this cookbook, I am promoting improving the way Jamaican’s cook their
favorite meal. I guarantee that it would be flavorful, desirable, and healthy for
you.
If the people of Jamaica think, my methods will change the culture’s essence
of Jamaica’s cuisines because, I do not use powdered seasonings. The only
difference is you will digest your meals more effectively. I live by these methods.
I am healthy. Not only, but I have extended knowledge on primary proper
nutrition.
Why is it important to use herbs to season red meat, chicken, and fish?
Monkeys that live in the wild, and eat meat always eat some green leaf as well.
Why they do that? They do that to aid the digestive system to digest meat. Did
you know when you eat red meat it stays long in your body.
Ackee Fruits un-open pods not ready to cultivate.

Ackee Fruits split open pods ready to cultivate.
2
STEWED CODFISH OR SALTFISH

The two most important species of cod are the Atlantic cod (Gadus
morhua). They live in the colder waters and deeper sea regions throughout the
North Atlantic, and the Pacific cod (Gadus macrocephalus) and found in both
eastern and western regions of the northern Pacific. Cod is popular as a food in
Jamaica. The mild, dense, and flaky white flesh is use in many dishes.
Cod liver makes cod liver oil, an important source of vitamin A, vitamin D,
vitamin E, and omega-3 fatty acids (EPA and DHA).
Stewed Codfish
Jamaicans uses codfish in many cuisines. Some of them are mix vegetables
and codfish, cabbage with codfish, broad beans with codfish, baked beans with
codfish, etc.
Importantly the codfish is a part of our national dish, which is ackee, and
salt-fish with roasted breadfruit. Salt-fish is another name for codfish in Jamaica.
Stewed Codfish, Fried Dumplings
STEWED CODFISH
Ingredients:
½-pound Salt-Fish or Codfish (boil 8 to 12 minutes)
2 Stacks of Scallion (diced) (optional)
1 medium Onion (diced)
2 small Tomatoes (diced)
1 tablespoon of Parsley (dried or fresh)
¼ cup Coconut Oil (or olive oil)
½ cup of Water
¼ cup of Ketchup in the end.
Instructions:
from the fish and carefully peel off the scale. Put to boil.
bowls.
4. Gauge your stove on eight, Put on it, a frying pot with oil for stewing for
one minute. After that, add the diced codfish, allow frying for 2 minutes.
Add the onion. Allow frying, and then add the other seasonings in 30
seconds. Stir in the ingredients.
5. Add ½ cup of water. Now, this time covers the frying pot well with a
proper lid. Allow to cook for 8 minutes with the gauge on 4.
6. Add the ketchup you are finish. To prepare, cook stewed codfish totals
20 minutes.
You can serve cabbage and codfish with peeled boiled green bananas or fried
dumplings, this recipe is Servings for a family of five people. Seal leftovers
properly the same day and refrigerate for 4 days. Alternatively freeze it for 6
months. The meals are easy to digest, mainly because preparation, natural herbs,
and vegetables.
MY RESEARCH AND RESULTS STATES
Jamaican Breakfasts cookbook has recipes varied to benefit the human. Like
You! The Liver, heart, kidney, cod, brain, and tripe (stomach) are all whole
organ protein you will benefit from eating. The cooking in Jamaican Breakfasts
is design to support your organ for maximum health. This knowledge is
insurance for your life.
In 1940, the decrease of iron enzymes in spinach and callaloo had 158mgm. In
1965, it had 27mgm, and today commercial canned spinach only has 2.2mgm.
For the answers visit jamaicandinners.com
The United States Senate reports; “We are malnourish no matter how much
food we eat because the food does not contain the nutrients is should.” It is bad
news that 99 percent of the American people are deficient in these minerals, and
that shortage in important minerals results in disease.
The data shows cancer is America’s number 2 Killer. It increased. In 1940, it

was 1 in 20 risks. Today it is 1 in 8 risks. Breast cancer is the leading cause of
death for women age 40 to 55.
The National cancer institute reports a 126% increase in prostate cancer among
men in the last few decades alone, increasing at 1 % a year. There are 1.7 Million
new cancer cases every year.
Take responsibility for your health, are you sure you are nourish? Ways you are
eating might develop cancer.
Now hear this important fact. Know how to feed your man or spouse the best
way. Some scientists said our species is verging extinction.
The human male sperm production by milliliter of semen by an average young

adult male chart showed.
In 1929, it was 100 million, in 1990, it was 66 million, and today it is 5 million.
That is 99% drop of sperm production in the United States. Danish, French,
Scottish, and Belgian studied this. Loss of sperm fertility is the worst in the
United States. It is dropping by 2% each year, while deformed sperm steadily
rising.
That sperm cannot cause pregnancy. The Scottish Study shows the youngest
men had the lowest sperm counts. So if you are 80-years-old and a man who
eats food to benefit his organs. You are 5 times more fertile, than a young man
is. The Belgian study shows sperm with normal swimming dropped 53.4%.
Are you motivated to eat more knowledgeable and wise? You are lucky; I care
so much, that I provide the best information about Jamaican Breakfasts.
In 1938, Doctors prescribed all the vitamins taken by Americans. They were
experts on vitamins and nutrition. Today most doctors do not belief in them
and clearly know nothing about vitamins and enzymes in food. You may know
more about nutriment than he does. Do you feel a little more motivated to have
good nutritional facts about Jamaican Breakfasts cookbook recipes? If you said
yes, continue then.
In 1949, a study conducted on malnourish children in Africa. They were sick

with big stomachs, enlarged fatty livers, skin rashes and sores, plus gray or no
hair. (Yes, lack of proper nutrition causes gray hair and balding). Many Scientist
from America went there to try to save them.
Adults in the village died. They were just the children. They divided the children
into three groups. The group that had vitamins died.
When the Scientist were studying in Africa, they noticed, when a lion captures
his kill for a meal, it eats the internal organs first, starting with the liver, then the
stomach second. Studies show that when you eat liver, Most of the nutrition in
liver goes to your LIVER. The doctors feed the others group’s of children real
food such as vegetables, fruits, liver, and stomach with is tripe and kidney meals.
Within short time, they all restored to perfect health. Therefore, the organ meats
that you eat strengthen the organ in you. So all those people who say I do not
eat liver, kidney, spleen, tripe, cow’s brain, and cow’s cod. You might be
malnourish and do not know.
Most people love to eat hamburgers. Eat good source of protein moderately.
Some manufacturers and supermarkets mince cow’s meat with heart and other
internal organs to make burgers. This is a way to gain whole organ protein in
your diet. Please be mindful of those products. They are adding artificial
preservatives. Even the cow’s bone and skin is good to eat. We use it in soups
and stews.
3
CABBAGE AND CODFISH / STEWED

CABBAGE
People from all over the world love to eat Jamaica’s food. I live in Jamaica. I
am a born Jamaican. I know why people love our cuisines. I love Jamaica’s food
as well. My purpose is to provide guides for curious people. Are you looking
information, recipes, and foods from Jamaica? This cookbook will be the
healthy alternative to cooking Jamaica’s food.
Is the approach radical? No. You will still be able to cook, eat, and enjoy
your favorite food. The recipes are practicable, and the meals are the most
popular Jamaica’s breakfast people are eating every week.
People extract oils from many seeds; which are available in many health
stores. Real natural oils are a great substitute for cooking. I use coconut oil; it is
great for the digestive system.
Sesame seed oil is great for the skin. It is good on fighting germs and
bacteria within the body and your skin. Olive oil is expensive.
Carrots are natural sweet, delicious and crunchy. It is healthy, great to have
as additions to your Jamaican cuisines. Indeed, these root vegetables come with
wholesome health benefiting compounds such as beta-carotenes, vitamin A,
minerals and anti-oxidants in ample amounts.
Have you wondered what would be the secret of Chinese people everlasting
youthfulness? The answer is cabbage.
Rich in phyto-nutrients, this cool season leafy vegetable belongs to the

"Brassica" family of vegetables, which also include brussels sprouts, cauliflower,
bok choy, kale, and broccoli. People cultivate it worldwide.
Cabbage (Brassica oleracea or variants) is leafy green; the vegetable grows a

dense-leaved heads. Cabbage belongs to other crops, such as broccoli,
cauliflower, and Brussels sprouts. It Originated from Brassica oleracea, a wild
field cabbage. Cabbage heads range from 1 to 8 pounds (0.5 to 4 kg), and can be
green, purple or white. The botanical name is (Brassica oleracea or variants).
Stewed Cabbage
CABBAGE AND CODFISH
Ingredients:
½ pound of Codfish (diced)

½ pound Cabbage (shredded,) (fine or medium cut)
2 stacks of Scallion (diced)
1 large Carrot (diced)
¼ cut Sweet Pepper “Bell Pepper” (diced)
½ cut green Pepper (scotch bonnet)
½ cut ripe Pepper (scotch bonnet)
Ginger (cut to size of your thumb)
¼ teaspoon Nutmeg (grated)
¼ teaspoon of Pimento Berries (dried)
1 teaspoon Thyme leaf (fresh pieces tie together the size of one finger)
1 tablespoon of White Vinegar (add while cooking; it is optional)
½ cup of Water
¼ cup Ketchup (at the end.)
Instructions:
1. Cut the cabbage in half, then in quarters. Use a knife to cut out the
cabbage’s heart. Next, use enough water, add one tablespoon of salt, and
then soak the cabbage for 5 minutes. This removes worms or insects in
the cabbage. Dice it by slicing cabbage strips.
from the fish and carefully peel off the scale.
bowls.
5. Gauge your stove on 8 and frying pot with oil for stewing for one
minute. Add the diced codfish, allow frying for 2 minutes, and add the
onion. Allow to fry, and then add the other seasonings in 30 seconds. Stir
in the ingredients.
6. Now put the diced cabbage on top, then add ½ cup of water. Now, this
time cover the frying pot well with a proper lid. Allow to cook for 8
minutes with the gauge on 2. Stir in the cabbage, cover it, and allow
cooking for another 4 minutes.
7. Gauge stove on 4, and add the ketchup and finish. To prepare, cook
cabbage and codfish totals 30 minutes.
You can serve cabbage and codfish with peeled boiled green bananas or fried
dumplings. This recipe is servings for a family of five people. Seal leftovers
months. The meals are easy to digest, mainly because preparation, natural herbs,
and vegetables.
STEWED CABBAGE
Ingredients:
½ pound of Cabbage (shredded) (fine or medium cut)
1 large Carrot (diced)
¼ Sweet Pepper “Bell Pepper” (diced)
1 teaspoon of Sea Salt
1 tablespoon of White Vinegar (add while cooking, this is optional)
½ cup of Water
Instructions:
1. Cut the cabbage in half, then in quarters. Use a knife to cut out the
cabbage’s heart. Next, use enough water, add one tablespoon of salt, and
then soak the cabbage for 5 minutes. This removes worms or insects in
the cabbage. Dice it by slicing cabbage strips.
bowls.
3. Gauge your stove on 6 and frying pot with oil for stewing for one
minute. Add the onion. Allow to fry, and then add the other seasonings in
30 seconds.
4. Stir in the ingredients.
5. Now put the diced cabbage on top, then add ½ cup of water. Now, this
time cover the frying pot well with a proper lid. Allow to cook for 8
minutes with the gauge on 4. Stir in the cabbage cover it, and allow
cooking for another 4 minutes.
6. Add the ketchup and turn the stove off.
7. To prepare, cook stewed Cabbage totals 25 minutes.
You can serve cabbage and codfish with peeled boiled food or fried
dumplings. This recipe is servings for a family of five people. Seal leftovers
properly the same day and refrigerate for 2 days. The meals are easy to digest,
mainly because preparation, natural herbs, and vegetables.
Stewed Cabbage is a real vegetarian meal. To eat stew cabbage it is

accompaniment with boiled foods such as green bananas, yam, and plantains.
Alternatively, you can stew cabbage with rice for dinner.
Surprisingly, this meal is delicious. On many occasions, I cook this meal with
codfish and no butter. People need to know when cooking the oil absorbs the
ingredients, which flavors your meal to taste like butter. Many times, I wonder if
butter flavored this meal and any in this cookbook.
4
BOK CHOY AND CHICKEN

(OR POP CHOW VEGETABLE)
Bok Choy is also call Pop Chow in Jamaica. This is also a dark green leaf
plant. It grows no more than 2 feet. Another name for bok choy is Chinese
cabbage. After cooked it is accompaniment with boiled yellow yam or
dumplings. Bok Choy is nice with boiled green bananas as well.
When I cooked bok choy with chicken, I use nothing but natural herbs and
vegetables. Most Jamaicans prepares this meal on Sundays; in the morning
before church. Bok Choy and Chicken is a healthy choice for ordinary
Jamaicans.
Bok Choy and chicken is delicious accompaniment with boiled green

bananas, yellow yam, Irish potatoes, ripening plantains, or dumplings. Serve Bok
Choy with rice for dinner.
The Nutrition Facts of Chinese cabbage, pak-choi, boiled. The amount per 100
grams Calories 11%, Daily Value*, Total fat 0.2 g 0%, Saturated fat 0 g 0%, and
Polyunsaturated fat 0.1 g. Monounsaturated fat 0 g, Cholesterol 0 mg 0%, and
Sodium 34 mg 1%. The Potassium 371 mg 10%, Total Carbohydrate 1.8 g 0%,
Dietary fiber 1 g 4%, Sugar 0.8 g, Protein 1.6 g 3%, Vitamin A 84%, Vitamin
C 43%, Calcium 9% Iron 5%, Vitamin B-6 10%, Vitamin B-12 0%, Magnesium-
2%.
Bok Choy or leafy Chinese cabbage is one of the popular mainland crops in
Jamaica, the Caribbean, China, Philippines, Vietnam, and other oriental regions.
Nonetheless, this humble Brassica family vegetable has gained popularity even
in the western world for it sweet, succulent nutritious stalks.
It is also pe-tsai, pak choi, petsay, white-celery mustard, Chinese white
cabbage…etc. Scientific name: Brassica campestris L. (Chinensis group)
BOK CHOY OR POP CHOW AND CHICKEN
Ingredients:
¼ of Chicken (diced)
1-pound Bok Choy or Pop Chow (shredded)
1 large Onion (diced)
½ cut green Pepper (scotch bonnet or real pepper)
½ cut ripe Pepper (scotch bonnet or real pepper)
1 tablespoon of Sea Salt
½ teaspoon of Pimento Berries (dried)
1 tablespoon White Vinegar (add while it cooks, it is optional)
¼ cup of Water (or No Water)
Instructions:
1. Strip, wash, and dice all the seasonings.
2. Cut half of a chicken into chicken parts. Cut the thigh in four pieces,
followed by cutting the wing and the leg in two pieces, and then cut the
breast into four pieces. Put it aside!
3. Cut the bottom from the pop chow. Put the leaves in water and one-
tablespoon salt. Use your fingers to clean the dirty leaves properly.
4. Next dice the pop chow leaves by one inch. Cover well and put aside.
5. Gauge your stove on Hi. Put frying pot to heat for one minute. Next,
add oil and leave it for one minute or until you see some smoke.
6. Next, add the chicken pieces to the hot pot with oil. Allow frying on one
side for 6 minutes and the other for 5 minutes.
7. Add the seasonings. Stir in for 30 seconds, and then add the diced pop
chow on top, and then the water. Now, this time cover the frying pot well
with a proper lid. Allow to cook for 8 minutes with the gauge on four.
Add the ketchup, stir in, and finish. To prepare, cook bok choy and
chicken totals 35 minutes.
This meal can be accompaniment with peeled boiled foods or fried

dumplings. It serves for a family of five people.
freeze it for 6 months to one year. The meals are easy to digest, mainly because
preparation, natural herbs, and vegetables.
Use your imagination create new accompaniment for any recipe. Occasionally,
I would feel for something different so I use spaghetti or whole grain linguine.
Codfish and Okra accompaniment with Spaghetti; this is an idea for dinner.
Jerked Fish with Spaghetti; this is an idea for dinner.

Stir-Fry Chicken Whole Grain Linguine; this is an idea for lunch or dinner.
Stir-Fry Chicken Noodles; this is an idea for lunch or dinner.

5
OKRA AND CODFISH /

BOILED RIPENING PAINTAIN
Okra, also known as "lady finger" or "gumbo," is a nutritious green edible
pod vegetable.
Botanically, this enduring flowering plant belongs to the mallow family and
named scientifically as Abelmoschus esculentus.
The plant cultivates in Jamaica, throughout the tropical and warm temperate
regions around the world for it fibrous fruits or "pods." It grows best in well
drained and manure rich soil. The plant bears many dark green pods measuring
about 5-15 centimeters in length. It takes about 45-60 days to get ready-to-
harvest fruits.
Okra scientifically known as Allium cepa
Boiled Ripening Plantain and Okra
Jamaica’s okra is use in cuisines for breakfast. We love eating steamed fish
with okra as well codfish with okra. Jamaicans use it in soups. The okra is use as
a tonic in herbal mix. Boiled Vegetables enzymes are less than Raw Vegetables.
Nutrition Facts Okra boiled. The amount per 100 grams, Calories 22 % Daily
Value*, Total fat 0.2 g 0%, and Saturated fat 0 g 0%. Polyunsaturated fat 0 g,
Monounsaturated fat 0 g, Cholesterol 0 mg 0%, Sodium 6 mg 0%, and
Potassium 135 mg 3%. Total Carbohydrate 4.5 g 1%, Dietary fiber 2.5 g 10%,
Sugar 2.4 g, Protein 1.9 g 3%, Vitamin A, 5% Vitamin C 27%, Calcium 7% Iron
1%, Vitamin B-6 10%, Vitamin B-12 0%, and Magnesium 9%.
Boil Ripening Plantain and Okra

OKRA AND CODFISH
Ingredients:
½ to 1 pound Codfish (diced)

½-pound Okra (diced)
1 stack of Scallion (diced)
1 large Onion (diced)
2 small tomatoes (diced)
½ cut green Pepper (scotch bonnet or real pepper)
½ cut ripe Pepper (scotch bonnet or real pepper)
Ginger – (cut to size of your thumb)
1 tablespoon White Vinegar- (add while it cooks, it is optional)
½ cup of Water
Instructions:
1. Cut the top and bottom ends off the okra. Then slice to ½-inch pieces.
Next, put to boil in enough water to cook it for 12 minutes. First, put the
stove’s gauge on 6. Remove the water and put aside.
from the fish and carefully peel off the scale.
bowls.
5. Gauge your stove on 8, then for one minute, put to heat a frying pot for
stewing. Next, add the oil. After a minute the diced codfish, allow frying
for 2 minutes. Add the onions, allow frying, and then add the other
seasonings in 30 seconds. Stir in the ingredients.
6. Now put the diced okra on top, then add ½ cup of water. This time
covers the frying pot well with a proper lid. Allow to cook for 8 minutes
with the gauge on 4, and 4 minutes on gauge 2.
7. Add the ketchup and turn the stove off. To prepare, okra and codfish
totals 35 minutes.
You can serve okra and codfish with peeled boiled cook food or fried
dumplings. This recipe is servings for a family of five people.
Seal leftovers properly the same day and refrigerate for 4 days. The meals are
easy to digest, mainly because preparation, natural herbs, and vegetables.
BOILED PLANTAIN
Ingredients:
2 Ripening Plantains
3 Cups of Water
Instructions:
1. Remove the skin from the plantain. Cut it into two pieces or three pieces.
Then put to boil in enough water with 1 tablespoon of salt for 4 minutes.
6
CALLALOO ND CODFISH
This is a green leaf plant. It grows to heights of 3 feet. The leaves are large
and thick.
Jamaicans uses this plant to cook breakfast. The callaloo prepares stripping
the skin from the stems. Wash with a tablespoon of salt and water. After that,
shred the callaloo and seasonings with onion, scotch bonnet pepper, pimento
seeds and some salt. It is steam in a stew pot with 1/2 cup of water and 1/4 cup
of oil for 12 to 15 minutes. Have Jamaica’s callaloo for breakfast.
This dark green vegetable breakfast is delicious with boiled green

bananas. They are both rich with iron.
I do not use codfish with callaloo. I cook this plant to accompaniment with
my vegetable in meals. It is best to consume callaloo while you are eating meat. I
do not eat callaloo every day. I recommend eating this meal twice a week, three
times if immune and digestive system bad. Did you know that any dark green
plant that is edible is good for your blood? They are also good for your skin and
hair.
Callaloo Nutrients states Vitamin A, Niacin, Vitamin B6, and Pyridoxine. There
are Vitamin-B9, Folate, Folic Acid, and Vitamin C. Along, Vitamin K-Extreme
Amount, Protein, With Calcium, Iron, and Magnesium. Phosphorus, Potassium,
Sodium, Zinc, Copper, with Manganese, and Selenium. Natural Fats, Omega 3
Fatty Acids, Omega 6 Fatty Acids, Carbohydrates, along Calories.
Callaloo is calorie-dense. It is high fat, yet low in cholesterol. Callaloo is rich

in carbohydrates. Callaloo is low in fiber, with just 2 gram per 1/2 cup serving.
Callaloo is low in protein and low in cholesterol. Callaloo is not rich in
vitamins and minerals, but it does provide 10 percent of the daily-suggested
intake of iron and is low in sodium.
CALLALOO
Ingredients:
½-pound Callaloo (shredded)

¼ of Sweet Pepper “Bell Pepper” (diced)
½ stack of Scallion (diced)
1 small Onion (diced)
Ginger (cut to ½ size of your thumb)
1 ½ teaspoons of Sea Salt or (not if you are using codfish)
½ teaspoon of Parsley (dried or fresh)
½ teaspoon of Basil (dried or fresh)
¼ teaspoon of Nutmeg (grated)
½ teaspoon of Thyme (fresh pieces tie together the size of one finger)
¼ cup of Coconut Oil (or Olive oil)
½ to 1 cup of Water
Instructions:
1. Strip and wash the callaloo with one tablespoon of salt with fresh cool
water. Do so three times. Now, shred to pieces like salad.
(Note: If you want to use codfish boil ½ pound for 8 minutes, then
remove the scale and the bones. Next, mince it into chunks. Now, fry it
before you add the seasonings. Then add the shredded callaloo.)
2. After that put to heat, a frying pot for stewing, then gauge your stove on
two. Next, add the oil. Wait one minute, add the seasonings, and stir in
the oil for 3 seconds. Add the shredded callaloo, water and cover well.
Allow simmering for 15 minutes with gauge low.
3. To prepare, cook callaloo totals 30 minutes.
freeze it for 3 months. The meals are easy to digest, mainly because preparation,
natural herbs, and vegetables.
7
Sardine Scrambled Omelet
Sardine Scrambled Omelet
Sardine Scrambled Omelet is a blend of eggs, sweet pepper, herbs,

vegetables, and sardine. I created this meal. It is not necessarily breakfasts
Jamaicans eat. Nevertheless, scrambled eggs are a fast breakfast. Is not every day
we eat big breakfast. Most just, fry an egg with plantain. Alternatively, we have
egg sandwich with tea for breakfast.
Ingredients:
2 Eggs
Sardine (can)
1 stack of Scallion (diced) (optional)
¼ medium Onion (diced)
1 small Tomato (diced)
1 Garlic Clove (mashed)
¼ ripe Pepper (scotch bonnet or real chili pepper)
½ teaspoon of Parsley (dried or fresh)
½ teaspoon of Basil (dried or fresh)
Cheese (optional)
1 tablespoon Coconut Oil (or Olive oil)
Instructions:
1. Strip, wash, and dice seasonings, then put in a bowl. (Keep the sweet
pepper, the onion diced, and the coconut oil, in separate bowls.)
2. Put your stove’s gauge on 4. Then put to heat a frying pot. After one
minute, add the oil.
3. Remove sardine clean, gutter the fish, and put aside.
4. Now add the onion in 15 seconds, add the other ingredients, then the
sardine. Immediately crack two eggs in a bowl, whisk, and fry it. Be quick.
5. After 1 to 2 minutes, use a spatchula to fold over the sides to an omelet.
6. If omelet cannot hold and fold, scramble it. Using sardine might not
make it hold properly.
7. After 3 minutes, you will have sardine-scrambled omelet. Add the parsley
and basil in the end.
8. To prepare, cook sardine scrambled omelet totals 12 minutes.
This meal can be accompaniment with fried ripening plantains and crackers.
Alternatively, serve with bread. This is serving for one person. The taste was
unique.
8
FRIED EGG SANDWICH / FRIED

PLANTAINS
Fried Egg Sandwich
Fried Egg Sandwich is a favorite with Jamaica’s children for breakfast.
The egg is high in Saturated Fat, and very high in Cholesterol. Eggs are a
good source of Riboflavin, Vitamin B12, Phosphorus, a good source of Protein
and Selenium. The nutrition value per 100g states Cholesterol 44%, Vitamin A
with 24%, Vitamin C 0%, Fat 37, Saturated 28%, Energy 1.5%, Iron 25% and
Calcium at 13%.
Fried Egg Sandwich with lettuce and Sliced Tomato
Follow the instructions exactly has the recipes states. Please do not use any
powdered seasonings. Your body’s liver works ten times more to digest those
powdered seasonings and unnatural foods. Your stomach will feel heavy and
you will feel uneasy for too long if you consumed artificial food. Then you will
take more products that are artificial to medicate your pain.
I promise you if you cook meat with my method, the food will pass through
your digestive system within 24 hours. In addition, the meal will taste delicious.
Your body will benefit.
FRIED EGG SANDWICH
Ingredients:
2 slices of Bread (toasted or un-toasted) (brown or white)

1 Egg
1 pinch of Sea Salt
1 or 2 leaves of Lettuce
2 slices of Tomato
1 slice of Cheese (optional)
1 tablespoon of Real Mayonnaise (optional)
1 tablespoon of Ketchup (optional)
This sandwich will be accompaniment with fried ripening plantains.
Instructions:
1. Put your stove’s gauge on Hi flame. Then put to heat a frying pot. After
one minute, add the oil.
2. In addition, wait for two minutes or until it smokes. Crack one egg into
the hot oil.
3. Next, use your spatchula or a fork to lift and work around the egg.
4. After 2 minutes, flip the egg on the other side. Allow frying for 1 to 2
minutes.
5. If you would like your egg to be sunny side up, fry it for 20 seconds.
6. If you would like your egg to be over easy, fry it for 50 seconds.
7. If you would like your egg to be over medium, fry it for 1-minute.
8. If you would like your egg to be over hard, fry it for 2 minutes.
9. To prepare, cook egg sandwich totals 15 minutes.
FRIED PLANTAIN
Ingredients:
1 ripening Plantain
¼ cup of Coconut Oil
Instructions:
1. Remove the skin from the plantain. Next, lay it horizontal, and then cut
it into two pieces. Now hold your knife to the side and slice the plantain
into thin pieces for frying, like chips.
2. Put your stove’s gauge on Hi flame. Then put to heat a frying pot. After
one minute, add the oil.
3. Now add the sliced plantains. Allow frying for one to two minutes.
4. Flip plantains on the other side and allow frying for 1 to 2 minutes. Then
you are finish.
POACHED EGG
Ingredients:
2 Eggs
3 Cups of Water
1 pinch of Sea Salt
Instructions:
1. Boil in water for 8 to 10 minutes. Cool crack egg and tap it with a metal
spoon to remove the shell.
9
BROWN STEWED KIDNEY

AND BOILED DUMPLINGS
To cook kidney is to cook liver. The taste of kidney is unique. It is difficult
describing the taste. Indeed Brown Stewed Kidney is an exotic cuisine
Caribbean people love to eat.
Brown stewed cow’s kidney accompaniment with boiled green bananas.
Brown stewed cow’s kidney.
KIDNEY (BROWN STEWED)

Ingredients:
1 lb of Kidney (diced)
1 ½ medium size Onions (diced)
1 small Carrot (diced)
½ Sweet Pepper “Bell Pepper” (diced)
½ cut green pepper (scotch bonnet or real pepper)
½ cut ripe pepper (scotch bonnet or real pepper)
½ teaspoon of Sage (dried or fresh) (optional)
1 tablespoon of Basil (dried or fresh)
¼ tablespoon of Marjoram (dried or fresh)
¼ teaspoon of Rosemary (dried or fresh) (diced fine)
1 tablespoon Browning
Thyme (Fresh pieces tie together the size of two fingers)
1 tablespoon of White Vinegar
½ Cho-Cho (peeled and diced) (optional)
½ Turnip (peeled and diced) (optional)
2 cups of Water (more gravy is best)
Instructions:
1. Strip, wash, and dice all the seasonings. Put the salt and onion into
separate bowls. (Use the salt and the white vinegar halfway in your
cooking. If you do so the kidney will be tender, than if you added salt on
the raw kidney.)
2. Use your knife to cut half-inch pieces from the kidney until you get to
the white part. Do not use the white part.
3. Put to heat a pot for stewing; Gauge your stove on 8 for one minute.
Add oil, leave for a minute, and wait for smoke.
4. After a minute, add the onions. Allow to fry, and then add the other
seasonings in 30 seconds, then the diced kidney. Stir in, and add water.
5. Now, this time covers the frying pot well with a proper lid. Allow to
cook for 25 minutes with the gauge on 4. Add the ketchup and then you
are finish. To prepare, cook stewed kidney totals 35 minutes.
Served with peeled boiled foods or fried dumplings. This recipe is servings
for a family of five people.
freeze it for 6 months. The meals are easy to digest, mainly because preparation,
natural herbs, and vegetables.
DUMPLING - To make flour dumplings, add the ingredients forming dough.

Break piece shape forming dumpling between palms and fingers, to look like a
donut.
· 2 cups of flour, (or wheat)

· ½ cup of Cornmeal
· ½ cup of water,
· 1 teaspoon of sea salt
10
BROWN STEWED LIVER

Some people say liver is not food. However, Cow’s liver has 338 percent of
the daily value of vitamin A, and 988 percent of vitamin B12. Jamaicans cooks
liver by brown stewing it.
First, prepare and season with scotch bonnet pepper, natural herbs, and
vegetables. Experience this true Jamaican exotic cuisine. The taste is unique.
Brown Stewed Cow’s Liver accompaniment with fried dumplings and
plantains
Burning the onions seconds before the other ingredients will give the meal a
good unusual flavor.
In 1945, this researcher won a Nobel Prize. He proved that whole organ
protein foods like liver, kidney, and tripe. The organ form animals we eat,
creates the most needed red blood cells, and they are the stomach number one
digestive enzymes.
LIVER (BROWN STEWED)
Ingredients:
1 pound of Liver (sliced)

1 small Carrot (diced)
½ Sweet Pepper “Bell Pepper” (diced)
½ cut green pepper (scotch bonnet or real pepper)
½ cut ripe pepper (scotch bonnet or real pepper)
¼ tablespoon of Marjoram (dried or fresh)
¼ tablespoon of Rosemary (dried or fresh) (diced fine)
1 tablespoon of Browning
Thyme (fresh pieces tie together the size of two fingers)
1 tablespoon of White Vinegar
¼ cup of Coconut Oil (or Olive oil)
½ Cho-Cho (peeled and diced) (optional)
½ Turnip (peeled and diced) (optional)
2 cups of Water (more gravy is best)
Instructions:
1. Strip, wash, and dice the seasonings. Put salt, onion separate and other
ingredients in a bowl. (Use the salt and the white vinegar halfway in your
cooking. If you do so the liver will be tender, than if you added salt on the
raw liver.)
2. Liver cut best when frozen. Remove the film from the liver. After that,
slice the liver by ¼-inch pieces.
3. Put to heat a pot for stewing; Gauge your stove on 8 for one minute.
Add oil and leave for a minute or until smoke.
4. After a minute, add the onions. Allow to fry, and then add the other
seasonings in 30 seconds, then the sliced liver. Stir in, and add water.
5. Now, this time covers the frying pot well with a proper lid. Allow it to
cook for 25 minutes with the gauge on 4. Add salt half the time. Add the
ketchup and then you are finish. To prepare, cook stewed liver totals 35
minutes.
Served with peeled boiled foods or fried dumplings. This recipe is servings
for a family of five people. Seal leftovers properly the same day and refrigerate
for 4 days. Alternatively freeze it for 6 months. The meals are easy to digest,
mainly because preparation, natural herbs, and vegetables.
BOILED GREEN BANANAS
1 dozen Green Bananas

3 Cups of Water
1 tablespoon of Oil
1 tablespoon Sea Salt
Instructions:
1. Remove the skin from the banana. First, rub the oil around your fingers
and the palm of your hands. Next use the tip of a knife to cut long side
the banana’s skin. Be sure the knife’s tip is ¼ inch in the banana. Cut top
and bottom off.
2. Now skillfully use your fingers, to get beneath the banana’s skin and the
banana. Remove the skin. Put to boil in enough water and 1 tablespoon of
salt for 10 to 12 minutes. Total time is 25 minutes.
I promise you if you cook meat with my method, the food will pass through
your digestive system within 24hours. However, the meal will taste delicious.
Liver per 1 slice (68g) nutrition cooked, amounts by selected serving % DV,
Vitamin A - 431%, Vitamin 2%, Vitamin D, Vitamin E 2%, Vitamin K 3%, and
Thiamin 9%. It is Riboflavin 137%, Niacin 60%, and Vitamin B6 35%. Folate
43%, Vitamin B12- 800%, Pantothenic Acid 48%, with Choline 0, and Betaine
0. The mineral are Calcium 0%, Iron 25%, Magnesium 4%, Phosphorus 34%,
and Potassium 7%. Sodium 2%, Zinc 24%, Copper 486%, Manganese 12%,
Selenium 35%, and Fluoride. This information is Beef and variety meats.
11

Alternatively, Johnny Cakes
Ingredients: For 24 dumplings, (For Johnny Cakes add 2 tablespoons of oil)
3 cups of Flour (all purpose)

1 cup of Cornmeal
1 tablespoon of Baking Powder
½ teaspoon of Sea Salt
1 pinch of Nutmeg
1 cup of Water
Instructions:
1. Combine all the dried ingredients, such as the flour, the cornmeal, baking
powder, the salt, and nutmeg. Add water.
2. Use your hands or a wooden spoon to combine the ingredients to dough.
3. Use your fingers and the palm of your hands to form oval shape
dumplings.
4. Put your stove’s gauge on Hi then add the frying pot. Next, add the oil.
Wait for one minute or until you see a little smoke coming from the pot.
The dumplings will not absorb the oil if you fry them on Hi flame. Add
the dumplings into the hot oil and fry for 3 minutes on both sides. To
prepare, cook fried dumplings totals 25 minutes.
12
STEWED CHICKEN / STEWED FISH

Stewed Chicken carries a taste, which has a pure flavor of chicken. For most
Jamaicans, stewed chicken is the choice for breakfast. It is usually
accompaniment with boiled foods. Stewed Fish is the alternative.
You would think this cuisine is Fricassee Chicken or Brown Stewed

Chicken. No. The picture on top is Stew Chicken on the stove.
Stewed Fish and Boiled White Yam.

STEWED CHICKEN
Ingredients:
Note: The ingredients are use to marinate the chicken and to make gravy.
½ of a whole Chicken (cut to parts, do not debone)

1 stack of Scallion (diced)
½ ripe Pepper (scotch bonnet or real pepper)
Ginger (cut to half the size of your thumb)
1½ tablespoons of Sea Salt
1 ½ tablespoons White Vinegar
½ cup Coconut Oil (or Olive oil) (after fry remove half)
2 cups Water (more gravy is best)
3 tablespoons Ketchup
Instructions:
2. Cut half of a chicken into chicken parts. Remove chicken’s skin
(optional). Nevertheless, remove the chicken’s skin.
3. Combine the chicken’s parts with all the seasonings, herbs, and
vegetables into a bowl. You can marinate the chicken from 15 minutes to
12 hours. Refrigerate within the time.
4. Then after that, put your stove on Hi flame. Put to heat a frying pot for
stewing. Then add the oil. Wait for 1 to 2 minutes or until you see a little
smoke.
5. While waiting for that, start removing the seasonings from the chicken
parts. To do that, hold the tip of the chicken part with your two fingers.
With the other hand, use the cooking fork to remove the seasonings.
6. Next, add the chicken’s parts in the hot oil. Allow it to fry on 1 side for 5
to 6 minutes, and other side 5 to 6 minutes too.
7. Remove half the oil after fry, still hot. Use a spoon that scoops.
Immediately add all the seasonings, cover the pot for one minute, next
add the water, and then cover the pot with lid properly. Now your stove
should be gauge on four. Allow the chicken to stew for 12 to 15 minutes.
Next, add the ketchup and simmer the chicken for 3 to 5 minutes. Finish!
8. The gravy is thin. To prepare, cook stewed chicken totals 35 minutes.
Stewed Sliced Fish

Stewed Chicken
STEWED FISH
Ingredients:
Note: The ingredients are use to marinate the fish and to make gravy.
1 to 2 pounds of Fish (Snapper or Sliced Fish)

½ green Pepper (scotch bonnet or real pepper)
1 tablespoon White Vinegar
½ cup Coconut Oil (or Olive oil) (after fry remove half)
2 cups Water (more gravy is best)
3 tablespoon of Ketchup in the end
Instructions:
1. First, Strip, wash, and dice all the seasonings.
2. Gutter, scale, and clean the fish. Use a tablespoon of white vinegar and
water to rinse it.
3. Combine fish with the seasonings, herbs, and vegetables in bowl. You
can marinate the fish from 15 minutes to 12 hours. Refrigerate within the
time.
4. Then after that, put your stove on Hi Flame. Put to heat a frying pot for
stewing. Wait 2 minutes for the pot to get hot. Then add the oil. Wait for
1 to 2 minutes or until you see a little smoke.
5. While waiting, start removing the seasonings from fish. To do that, hold
the tip of the fish with your two fingers. With the other hand, use the
cooking fork to remove the seasonings.
6. Now add the fish in the hot oil. Allow frying on one side for 5 minutes,
then the other side for four more minutes. Remove the fish.
7. Leave a fish head or tail in the oil. Carefully remove half the oil, while it
is still hot. Use a spoon that scoops. Immediately add all the seasonings,
allow to burn for one minute. Next, add the water, and then covers the
pot with the lid properly. With your stove gauged on 6. Allow the gravy to
simmer for 12 to 15 minutes. Next, add the ketchup and simmer 4 to 5
more minutes. With the stove still gauged on six.
8. Next, add the fried fish 5 minutes before serving. If you are not eating
the same time, remember warm the gravy first then add the fried fish. To
prepare, cook stewed fish totals 25 minutes.
Both meals can be accompaniment with boiled green bananas, yam, potatoes,
and dumplings. This recipe is servings for a family of five people.
We use all and any powdered seasonings to flavor our meals to cook.
Wrong! Seal leftovers properly the same day and refrigerate for 4 days. All the
meals in this cookbook are easy to digest, mainly because they prepare with
natural herbs and vegetables. Below Stewed Sliced Fish and boiled potatoes
13
CURRIED CHICKEN
This cuisine is accompaniment with boiled yam, potatoes, pumpkin,

dumplings, and or ripe plantains for breakfasts. Curry Chicken is cook for
lunchtime and dinnertime accompaniment with white rice.
This cuisine is flavorful with white rice. Curry is a mixture of several spices,
mainly turmeric. People who eat turmeric regular have lower rates of some
cancers. The compound that makes “curry” yellow is good for fighting skin
cancer. Curry may help protect the aging brain.
The curry powder pigments have anti-inflammatory and antioxidant. Curried

Chicken is delicious with white rice for dinner.
Curry Chicken cooked with natural herbs and vegetables.

Curried chicken
accompaniment with boiled dumplings
CURRIED CHICKEN
Ingredients:
½ of a whole Chicken (cut to pieces, do not debone)

6 Garlic Cloves (plus one more to burn the curry)
Ginger – (cut to half the size of your thumb)
1½ tablespoons of Parsley (dried or fresh)
1½ tablespoons of Basil (dried or fresh)
1 teaspoon of Nutmeg (grated)
2 tablespoons of Indian Curry Powder
1 ½ tablespoons White Vinegar
½ Cho-Cho diced (optional)
2 cups of Water
Instructions:
1. First strip, wash, and dice all the seasonings.
2. Cut half of a chicken into chicken’s parts, and then cut the thigh in four
pieces, followed by cutting the wing and the leg in two pieces, now cut the
breast into four pieces.
3. Combine the chicken’s pieces with all the seasonings and herbal. Do not
use the curry powder yet.
4. Put to heat a pot for stewing; gauged at eight. Add one peeled garlic
clove. Add the curry powder and allow for ten seconds, next use a
cooking fork to stir the garlic and the curry powder at the bottom of the
pot for ten seconds. Be quick! (Note: burning the curry powder is good
for the stomach.) Add the oil. (Do not allow the curry to get black, it is
important), then shortly after that, add the seasoned chicken pieces. Allow
to fry on each side for two minutes. Add the seasonings and stir in for
thirty seconds.
5. Then add two cups of water. Cover well, next put the flame gauged on
four for twenty minutes.
6. After that, put the stove on low for the next ten minutes. (Note: keep the
pot covered within the time, for the steam will build up the gravy). To
prepare, cook curried chicken totals 45 minutes.
This meal is accompaniment with peeled boiled green bananas. You can use
other boiled foods or fried dumplings.
This recipe is servings for a family of five people. Seal leftovers properly the
same day and refrigerate for 4 days. Alternatively freeze it for 6 months.
All the meals in this cookbook are easy to digest, mainly because they
prepared with natural herbs and vegetables.
Curried Chicken accompaniment with, boiled Green Bananas
14
SALTED MACKEREL RUN DUNG /

GREEN BANANAS
The Scotch Bonnet Pepper is spicy, also known popularly as Jamaican
pepper it is rich in Manganese 128%, Iron 88%, 66% Calcium, Vitamin C 65%,
Dietary Fiber 54%. It grows extensively all over the tropical regions and
cultivated for fruits and latex papain.
Coconut is a mature fruit of the cocos nucifera palm. Since ancient times,
the nut holds unique place among the millions of inhabitants in South-East Asia,
and Pacific islands.
It is recipe’s ingredient to spice any meal.
Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco
palm grows well under tropical climates. The palm grows in moist, sandy, well-
drained soil and flourishes well all along the salty-rich coastal regions
Salted mackerel Run Dung is splendid with, boiled green bananas.
To cook Run Dung, simmer salted mackerel with coconut milk, scotch
bonnet pepper and other spices. When it finishes cooking, it looks and taste
creamy. This authentic cuisine is Jamaica’s tradition.
Salted mackerel Run Dung
Salted Mackerel Run Dung is traditionally Jamaica’s cuisine. You must

experience it. Run Dung has a lovely flavor; this taste is only from Jamaica. You
can do chicken run dung or codfish run dung.
SALTED MACKEREL RUN DUNG

Ingredients:
¼ to ½ pound of Salted Mackerel

1 medium size Onion (sliced)
1 whole ripening Pepper (scotch bonnet)
¼ green Pepper (scotch bonnet)
Ginger (cut to ½ size of your thumb)
½ teaspoon of Nutmeg (grated)
1 teaspoon of Thyme Leaves
1 ½ teaspoons of White Vinegar
2 cups of Coconut Milk
Instructions:
2. Put to boil 4 cups of water with the stove gauge on 6, add the salted
mackerel to the pot, be sure to cover the pot slightly. This will take 10
minutes. After that, drain the water then remove the middle bone. It is
optional to remove smaller bones and head.
3. If you are cooking for children remove all the bones.
4. Mince fish in large chunks and put aside.
5. Now put to heat a frying pot gauge on 8 for one minute, next add the oil,
wait for one minute.
6. Now, first add the onion and stir-fry for 25 seconds, add the stallion,
next put in the garlic, the herbs, the pimento seeds, and the ginger. Stir-fry
for 10 seconds. To do this heightens the flavor.
7. Add the coconut milk, and then the minced mackerel.
8. Now put the stove gauge on 2 for 12 minutes. With the pot covered
slightly for the first 6 minutes and uncovered for the next 6 minutes.
9. To prepare, cook run dung totals 35 minutes.
Leftovers should be properly seal and kept in the refrigerator for no more
than 3 days. Alternatively, freeze it for 2 months. This recipe is servings for a
small family.
Salted Mackerel Run Dung accompaniment with, boiled green bananas
BOILED GREEN BANANAS
Ingredients:
6 green Bananas (peeled)

4 cups of Water
Instructions:
1. Put to boil 4 cups of water, add the salt, and allow boiling for 2 minutes,
or until the water comes to a boil.
2. Cover your palm and fingers with one teaspoon of oil, then take one
banana in the left hand and use a knife in your right hand to score the
banana’s skin from top to bottom.
3. Then use your left fingers to remove the banana’s skin, be sure it is all
off.
4. Alternatively, after the bananas skin scores boil it in the skin. However,
know the bananas might taste bitter.
5. Now after that put the peeled green bananas into the boiling water for 8
minutes.
than 3 days. Alternatively, fry it. This recipe is servings for a small family.
15
BANANA FRITTERS
I loved banana fritters when I was a boy. It was my favorite food, so much
that I start cooking early. Banana Fritters are usually accompaniment with fried
eggs; bacon or sausage. To make, I used mashed ripening bananas, flour, spices,
sugar, and water. With the right proportion, it will form liquid dough. From
that, you would spoon it in a hot pot of oil, like drops.
Banana Fritters are splendid between two slices of bread. Try this sandwich.
These banana fritters are no bigger than your palm; it is about the size of
hash brown. Banana Fritters are perfect with tea. They are good out for 24
hours. Just keep it covered.
BANANA FRITTERS
Ingredients:
2 (large) or 3 (small) ripening Bananas (½ pound)

¼ cup of Sugar
1 cup of Water
2 ½ cups of Flour
Pinch Nutmeg (grated)
¼ teaspoon of Cinnamon powder
½ to one cup Coconut Oil (to fry)
Instructions:
1. First, peel the bananas, and then use a fork to mash the ripening bananas
a bowl.
2. Next add the sugar, water, with the other ingredients, and then add the
flour. Stir in to thick liquid dough. Use a tablespoon; feel the drop if the
liquid is smooth and thick. Put to heat a deep-frying pot. Put your stove
gauge on high. After one minute, add the oil. Allow burning until there is
smoke.
3. (Note: The fritters will not be oily when you put the stove’s gauge on Hi.
The fritters will not absorb the oil if you fry them on Hi flame.)
4. When the pot gets hot, spoon the banana fritter’s dough into the pot.
Drop the banana fritter’s dough, one at a time into the hot oil. Use a fork
to lift and work around the fritters. (The fritters will lift easily).
5. After 3 minutes flip, the banana fritters on the other side. Allow frying
for 3 more minutes. Remove the banana fritters. Do the second batch. To
prepare, cook banana fritters totals 18 minutes.
This recipe will give you 18 fritters. Leftovers should be properly seal and
kept in the refrigerator for no more than 2 days. It is good out for 24 hours. Just
keep it covered.
16
CODFISH OR SALTFISH FRITTERS
Jamaicans love to eat codfish fritters alone. Alternatively, it is

accompaniment with scrambled, poached, or fried eggs. Codfish Fritters is call
salt-fish fritters in Jamaica. At nights, people sell it on selected cities street and
corners. People buys codfish fritters late nights in the ghettos of Jamaica.
Jamaican Codfish Fritters, alternatively it is Salt-fish Fritters. Codfish fritters
are a favorite for breakfast on Sundays. To make flour fritters use this same
method. Just do not use the codfish. They are good out for 24 hours. Just keep
it covered.
CODFISH FRITTERS
Ingredients:
¼-pound Salted fish (codfish) or 6 ounces boil for 8 minutes

2 cups Flour
¼ teaspoon of grounded Black Pepper
3 Garlic cloves
½ teaspoon Parsley (optional)
½ teaspoon Basil (optional)
1 stack of Scallion (alternatively use 1 small onion)
¼ ripening Pepper (scotch bonnet pepper)
1 cup of Water
½ to one cup Coconut Oil (to fry)
Instructions:
1. First, remove the scale and the skin from the codfish. Use a knife to
separate the scale from the fish and carefully peel off the scale.
bones, and then dice the codfish into bitable chunks and put it aside.
3. Strip wash and dice all the seasonings. Put the ingredients into separate
bowls.
4. Add flour, water and other ingredients. Stir in until the dough is thick
liquid. Use a tablespoon, feel drops for frying.
5. Put to heat a deep-fry pot. Put your stove’s gauge on high. After one
minute, add the oil. Allow burning until there is a little smoke.
6. Use a tablespoon to scoop the dough. Then drop the codfish fritter
dough into hot oil, one at a time. Use a fork to lift and work around the
fritters. (The fritters will lift easily).
7. After 3 minutes flip, the codfish fritters on the other side. Allow frying
for 3 more minutes. Remove the codfish fritters. Do the second batch. To
prepare, cook codfish fritters totals 35 minutes.
This recipe will give you 18 fritters. Leftovers should be properly seal and
kept in the refrigerator for no more than 2 days. It is good out for 24 hours. Just
keep it covered.
17
STEWED CODFISH AND MIXED

VEGETABLES
Stewed Codfish and Mixed Vegetables accompaniment with boiled dumplings
Stewed Codfish and Mixed Vegetables
STEWED CODFISH AND MIXED VEGETABLES

Ingredients:
½-pound Codfish (boil 8 to 12 minutes)

1 300g can Mixed Vegetable (drain water)
Alternatively, ½ pound of frozen Mixed Vegetables
1 medium size Onion (diced)
Thyme (fresh pieces tie together the size of one finger)
Ginger (cut to ½ the size of your thumb) (optional)
2 Garlic Cloves
½ cup Water
¼ cup Ketchup in the end.
Instructions:
1. Boil the frozen mixed vegetables for 8 minutes. Remove water, cover it,
and put aside. Alternatively, you can use the canned mixed vegetables.
from the fish and carefully peel off.
bowls.
stewing. Next, add the oil. After a minute add the diced codfish, allow
frying for 2 minutes. Add the onions. Allow frying, and then add the other
seasonings in 30 seconds.
6. Stir in the ingredients, next add ½ cup of water. Now, this time cover the
frying pot well with a proper lid. Allow to simmer for 8 minutes with the
gauge on 6. To prepare, cook totals 35 minutes.
7. Add the mixed vegetables, and then the ketchup and you are finish.
With two slices of bread, some lettuce, sliced tomato and ketchup with
mayonnaise will give you a great tasting sandwich.
18
Stewed codfish and baked beans
Stewed codfish and baked beans are on the menu in most Jamaica’s
restaurants and canteen for breakfast. This unique cuisine has a mild sweet
flavor. It is usually accompaniment with boiled food like green bananas, yam,
potatoes, pumpkin, etc. Alternatively, baked beans and codfish with fried
dumplings is the choice for children. Debone the codfish well.
Ingredients:
½-pound Salt-fish - boil 8 to 12 minutes

¼ pound or 1 can 300g Baked Beans
½ ripe Pepper (scotch bonnet) (do not use If you are cooking for children)
Ginger (cut to ½ the size of your thumb)
2 Garlic Cloves
½ cup Water
Instructions:
1. First, remove baked beans from the can, cover it, and put aside.
2. Second, remove the scale from the codfish. Use a knife to separate the
scale from the fish and carefully peel off. Alternatively put the codfish to
boil in water for 8 minutes. Once cool simply use a knife to remove the
scale from the codfish. Now remove the bones, and then dice the codfish
into bitable chunks. Cover and put aside until you are ready to use it.
bowls. “Do not use pepper if you are cooking for children!”
stewing. Next, add the oil. After a minute add the diced codfish, allow
frying for 2 minutes. Add the onions, allow frying, and then add the other
seasonings in 30 seconds.
frying pot well with a proper lid. Allow to simmer for 8 minutes with the
6. Add the baked beans, and then the ketchup and you are finish.
than 5 days. Alternatively, freeze it for 6 months to one year. This recipe is
servings for small family.
19
STEWED CODFISH AND BUTTER

BEANS
Stewed Codfish and Butter Beans
Stewed Codfish and Butter beans are lovely for breakfast in the morning
when it rains. Alternatively, you can choose to eat any of these main courses for
breakfast, with just boiled green bananas, or even boiled dumplings alone. You
can have codfish and butter beans with fritters, or fried dumplings.
Any recipe can be serve lunch or dinner. Unlike the recipes for breakfast
which are accompaniment with boiled food. For lunch or dinner, you can
change and use rice instead. Occasionally, I use spaghetti to accompaniment
with my meals, any of the codfish recipes, curried chicken, stewed chicken, or
even the brown stewed turkey’s neck. Use it to accompaniment with anything
you like; be creative.
Often times I eat the leftovers with crackers or bread in the evenings, or at
night.
CODFISH AND BUTTER BEANS
Ingredients:
½-pound Codfish - boil 8 to 10 minutes
¼ pound or 1 can 300g butter Beans

Alternatively, pressure-cook Broad Beans for 20 minutes in enough water.

2 Garlic Cloves
½ cup Water
Instructions:
1. Wash the broad beans and soak them for fifteen minutes or more. After
that, pressure-cook the soaked beans with four cups of waters. Gauge the
stove on four. It will take twenty minutes to pressure-cook. Remove
water, cover, and put aside. Alternatively use the canned beans.
from the fish and carefully peel off.
bowls.
5. Gauge your stove on 6 for a minute, put to heat a frying pot for stewing.
Next, add the oil. Add diced codfish, and allow frying for 2 minutes. Add
the onions. Allow frying, and then add the other seasonings in 30 seconds.
frying pot well with a proper lid. Allow to cook for 8 minutes with the
7. Add the broad beans, and then the ketchup and you are finish.
With two slices of bread, some lettuce, sliced tomatoes, ketchup with
mayonnaise will give you a great tasting sandwich.
Stewed Codfish and Butter Beans with Fried Dumplings

Boiled Codfish deboned before cook.
20
TURNED CORNMEAL
Turned Cornmeal makes by turning cornmeal with coconut milk, then

flavored with natural herbs, spices, and vegetables. Many people love this
Jamaica’s original cuisine. Besides Jamaica is multi-culture, people cook many
ways.
Turned Cornmeal is accompaniment with steamed fish for breakfast in the
morning. Think of these restaurants with wooden shops or with little wooden
stove on the street corner. I first had this meal in a little restaurant in Kingston
Arcade. It was accompaniment with steamed fish.
TURNED CORNMEAL
Ingredients:
1 cup Cornmeal or ½ pound
1 stack of Scallion diced (optional)
¼ medium Onion (diced)
½ cup Mixed Vegetable
¼ ripe Pepper (scotch bonnet)
¼ teaspoon of Parsley (dried or fresh)
¼ teaspoon of Basil (dried or fresh)
2 tablespoons Coconut Oil (or Olive oil)
2 ¼ cups Coconut Milk or Water
Instructions:
1. Strip wash and dice all the seasonings. Gauge your stove on 6, then put
to heat a stewing pot. Next, add the oil. Add the onions, allow frying, and
then add the other seasonings in 30 seconds. Cover and put aside for
later.
2. Boil the frozen mixed vegetables for 8 minutes. Remove water, cover it,
and put aside. Alternatively, you can use the canned mixed vegetables.
3. Now put to heat a stewing pot. Add the coconut milk or water, then the
cornmeal. Put your stove on very low. Cover with a proper lid and allow
cooking for 15 minutes. Note: You must stir the turn cornmeal every 4
minutes.
4. Once the turned cornmeal becomes hard, turn your stove on very low.
Add the cooked onions and the other ingredients. Stir in!
5. Cover well and allow cooking for another 30 to 45 minutes. Turn it
occasionally. It will look lumpy and chunky. That is your money.
6. In the end, add the cooked mixed vegetable.
7. To prepare, cook turned cornmeal totals 1:15 minutes.
Seal leftovers properly the same day and refrigerate for one day.
.
21
STEAMED FISH / BOILED YAM AND

POTATOES
Steamed Fish with Steamed Crackers in the kitchen
Steamed Fish and Okra

You can use any fish. I do not promote the use of any butter. Besides, real
steamed fish have butter. This steamed fish is tasteful, however please be
cautious of the fish’s bones.
This is the only recipe I used butter. I did it to be traditional. However,

when you cook this meal do not use butter.
STEAMED FISH
Ingredients:
1 to 1 ½ pounds Snapper Fish

1 medium Carrot (slice to ¼ inch pieces)
8 Okras (diced) (optional)
6 Garlic Cloves
¼ green Pepper (scotch bonnet or real pepper)
1 ½ teaspoons of Basil (dried or fresh)
1 teaspoon of Thyme (fresh pieces tie together the size of one finger)
2 tablespoons of Coconut Oil (or Olive oil)
2-tablespoons of real Butter (traditionally use; but optional)
1 cup of Water (If you are not using okras use ½ cup of water)
1 tablespoon White Vinegar
Nutmeg (2 grates)
Instructions:
1. Preparation starts by Stripping washing and dicing all the seasonings. Put
the ingredients into one bowl, not the butter, vinegar, nor water.
2. Next, Wash the okras then cut off the top and bottom ends. Then slice
the okras into ¾ to one-inch pieces.
3. Now prepare the Snapper fish, by scaling it. Gutter the fish properly.
After that, use two tablespoons of white vinegar different from the
ingredients to rinse the fish with water.
4. Put a frying pot for stewing on the stove. Add oil, all the ingredients, the
fish, diced okras and the butter on top. Sprinkle the water and the white
vinegar over the fish.
5. After that, use the pot’s lid to cover the pot. Then gauge your stove on
low flame. Allow the fish to steam; it will take 15 to 18 minutes. Use a
fork to test how tender is the fish.
6. To prepare, cook steamed fish totals 25 minutes.
Steamed fish is usually accompaniment with steamed callaloo or vegetables
and, or boiled food, alternatively crackers. This recipe is servings for a family of
five people. Seal leftovers properly the same day and refrigerate for two days.
Jamaicans love brown stewed fish, curried fish, stewed fish, and fricassee fish
as well. Most Jamaican men, favors steamed fish with okra and steamed crackers
over any Jamaican cuisine.
Steamed fish is delicious alone. When cooked at home it is accompaniment

with boiled food. Alternatively with steamed or fried bammy. I love eating
steamed fish with callaloo and steamed crackers. It takes skills to eat steamed
fish. You must be mindful of the fish’s bones. Be careful! That is why most
children do not eat nor like steamed fish.
After eating steamed fish! Below is a picture of Steamed Fish and Crackers
The meals are easy to digest, mainly because preparation, natural herbs, and
vegetables.
Boiled White Yam
BOILED YAM AND POTATOES
Ingredients:
1 lb of Potatoes
1 lb of Yam
3 cups Water
Instructions:
1. Peel the potatoes, and then rinse them.
2. Peel the yam. Add a little oil in your hands before doing so.
3. Put them both to boil in four cups of water and ½ teaspoon of sea salt
for 25-30 minutes, with the stove gauged at three. Cover the pot slightly
or halfway.
4. Use a fork to test how tender the yam and potatoes are.
5. To prepare, cook boiled yam potatoes totals 25 minutes.
Boiled Yellow Yam
Potato, nutritionally rich tuberous root vegetable, is a good source of starch,

vitamins, and fiber. The humble tuber grows widely; enduring crops are cheap
staple food items and poor population all over the world. Botanically, it belongs
to the various constant subspecies of Solanum tuberosum of the Solanaceae
family.
Boiled Potatoes
22
BOILED DUMPLINGS
Boiled Wheat flour Cornmeal Dumplings
Boiled Flour Cornmeal Dumplings
Wheat Flour Cornmeal dumplings are a healthy choice to eat with your
main course meal. I love to eat white flour cornmeal dumplings. Has do must
Jamaicans. The taste of wheat dumplings is not bad, the benefit is best. If you
want to have a healthy life style, I am recommending switching from white to
wheat flour dumplings.
Cornmeal Dumplings is most popular accompaniment with most main course

meals. Jamaica is a hardy place to live. The sun alone will challenge your
movements. I approve eating high-energy foods, not Pasta. Cornmeal dumpling
is high in energy.
.
WHEAT FLOUR CORNMEAL BOILED DUMPLINGS
Ingredients:
3 cups of Wheat Flour (alternatively White Flour)

½ cup of Cornmeal
1 teaspoon of Sea salt
1 cup of Water
Instructions:
1. Combine the ingredients together forming dough. Make the dumplings,
breaking off a small piece to the size of your palm. Form the dumpling,
use fingers from other hand, and slowly fold it in, like doughnut without
the hole.
2. From this recipe, you should get six dumplings. You can control the size
of the dumplings you want. Next, put to boil four cups of water, ½
teaspoon of sea salt with the dumplings for thirty minutes, with the stove
gauged at three. Cover the pot slightly.
3. To prepare, cook boiled dumplings totals 40 minutes.
The alternative way to cook this recipe is, to use no cornmeal. Then, it is call
flour dumplings.
same day and refrigerate for two days. Alternatively fry it.
The cornmeal and flour in boiled dumplings are fiber.

23
STEWED RED HERRING FISH
This meal is usually cheap when times are hard. The red herring fish brown
stews the same way as codfish. Most Jamaicans eat red herring fish when they
want a change for breakfast. This meal is popular for breakfast on Sundays in
morning, before church. Stewed Red Herring Fish is flavorful and delicious with
fried dumplings.
RED HERRING FISH
Ingredients:
½-pound Red Herring Fish (mince to chunks)
6 Garlic Cloves
½ cup of Water
Instructions:
1. Strip, wash, and dice all the seasonings and put in container. (Keep ½ of
an onion, coconut oil, ketchup, and the white vinegar in separate bowls.)
2. Put the red herring to boil for 12 minutes. Allow cooling; remove fish’s
bone, skin and anything that is not fish. Then mince to chunks.
3. Put frying-pot on heat for one minute and add oil. With the stove gauged
at 6, add the onion, then the other seasonings 30 seconds after, then the
red herring chunks. Allow to simmer for 8 minutes. Add the white
vinegar. Stir in the ingredients, cover for a minute.
4. Next, add ½ cup of water. Stir in! This time covers the frying pot well
with proper lid. Allow to cook for 8 minutes with the gauge on 6.
5. Remove the cover once it is cool; add the ½ diced onion and the
ketchup. With the stove gauged at 6. Cover with a regular pot cover and
allow stewing for 5 minutes. Turn the stove off.
6. To prepare, cook red herring fish totals 35 minutes.
Many Jamaicans love stewed red herring fish, when it is accompaniment with
fried dumplings, alternatively, with rice or boiled foods for dinner.
24
TURKEY’S NECK (BROWN STEWED)
If you are low on money, buy this food for cooking. This meal is
economical. The turkey’s neck is brown stew in the same way as fricassee
chicken, except for a few details.
First, cut the meat to small pieces. Then unlike the chicken, you need to
pressure-cook the turkey’s neck for 5 minutes; then stew it down for 20
minutes.
Alternatively, brown stewed turkey’s neck is cook in a stew pot for one hour.
As a chef, I realize turkey’s neck should be cook with plenty scotch bonnet
peppers. It strengthens the taste.
To get great tasting meal, use plenty peppers. A child could eat this meal.
TURKEY’S NECK (Brown Stewed)
Ingredients:
1 ½ pounds Turkey’s Neck (cut to ¼ pieces)

3 medium Onions (diced)
1 ripe Pepper (scotch bonnet or real pepper)
1 teaspoon of Marjoram (dried or fresh)
1 teaspoon of Rosemary (diced fine)
1 teaspoon of Oregano (dried or fresh)
Thyme (1 teaspoon of leaves) (fresh pieces tie together the size of one finger)
6 Whole Cloves
1 tablespoon White Vinegar and 1 tablespoon to wash turkey’s neck
1 ½ tablespoons Browning
3 cups of Water
¼ cup ketchup
Instructions:
1. Strip, wash, and dice all the seasonings, then put together half in a bowl.
(Keep the coconut oil, ketchup and the browning separated.)
2. Clean the turkey’s neck by removing skin and stuff. Patiently prepare
meat before you wash it. Cut to one-inch piece. Wash with water and
vinegar, until the meat is clean.
3. Now put to heat a pressure cooker pot; add the oil. After two minutes
with the stove gauged on eight, add the turkey’s neck, add the browning,
next 3 cups of water. Stir in! This time cover the pressure cooker’s pot
with the pressure cooker’s lid correctly. Once it starts to whistle gauge the
stove on low flame. (Note: Start the timing when it starts to whistle.)
Allow to pressure for 4 minutes.
4. Remove lid, allow cooling; add half the seasonings, not the ketchup.
Cover well and simmer for 20 minutes. With the stove gauged on 4. Next,
add the other half of seasonings to the turkey’s neck stewing. Cover the
pot well and allow stewing for another 15 minutes.
5. Finally add the ketchup, and then cook for two minutes.
6. To prepare, cook turkey’s neck totals 55 minutes.
This meal is best accompaniment with rice, alternatively with any boiled food
such as yam, pumpkin, and boiled green bananas etc.
The meals are easy to digest, mainly because preparation, natural herbs, and
vegetables. This recipe is servings for a family of five people. Seal leftovers
months to one year.
JAMAICAN BREAKFASTS COOKBOOK STOVE
SETTINGS, AND GUIDES FOR GAUGING THE STOVE.
Gauge Setting: Equal to: Temperatures: Method:
Very Low = 100°F Low Simmer

Low = 200°F Simmer
2 = 235°F
3 = 270°F
4 = 305°F Stewing
5 = 340°F
6 = 375°F
7 =
8 = 445°F
9 = 480°F
High = 500°F Deep frying
Standard gauges on most home stoves

25
HERBS AND VEGETABLES NUTRITION

FACTS; COMMON IN RECIPES
Onion nutrition facts:
People use onions in many cuisines in the world. This tear breaker, bulb
vegetable, one of the oldest edible sources known to humankind, it is in a
countless recipes and preparations, it favorite mouth-watering gravy or curries.
It was in use in traditional medicines since ancient times for health promoting
and curative properties. Botanically, the vegetable belongs to the Alliaceae
family of the genus, Allium and known:
Garlic nutrition facts:
In history immemorial, garlic is recognizing in the cultures for having healing,

and culinary properties. The herbal plant grows underground root or bulb. It
contains health promoting phyto-nutrient substances that have proven benefits
against coronary artery diseases, infections, and cancers. This root herb plant
belongs within the family of Alliaceae of the genusm, Allium; and scientifically.
It is call Allium sativum. Garlic originated in the mountainous Central Asian
region, from where it spread over the temperate and subtropical regions around
the world.
Men eat four raw garlic cloves every day for two weeks to improve erection.
New sperms take three months to grow and mature. Women the smell of food
drives your man wild. The way to a man’s heart is his stomach and the way to
his penis is his nose.
Ginger Root nutrition facts:

Ginger Root is a popular root herb of culinary as well as medicinal
importance. The root still finds a special place in many traditional Indian and
Chinese medicines for its unique phyto-chemicals have disease preventing and
health promoting properties.
The spicy root is an underground rhizome of small herb plant belonging to the
Zingiberaceae family. Of the genus: Zingiber. Scientific name: Zingiber
officinale
Oregano nutrition facts:
Oregano is a wonderful culinary as well as medicinal herb. Recognize as foods

for nutritional, and antioxidants. It has disease-preventing properties. The herb,
whose name means "delight of the mountains" in Greek, is native to the
Mediterranean region. Botanically, the herb belongs to the mint (Lamiaceae)
family, of the genus; Origanum and scientifically as Origanum vulgare.
Parsley nutrition facts:
Parsley is popular in culinary and medicinal herb. It has unique antioxidants

food. It has disease-preventing properties. This wonderful, fragrant rich biennial
herb is native to the Mediterranean region and belongs to the family of Apiaceae
in the genus; Petroselinum. Its botanical name is Petroselinum crispum.
The herb is a small plant with dark-green leaves that resemble coriander
leaves, especially in the flat-leaf variety. Parsley is milder in flavor than
coriander. People use the herb in the Mediterranean, East European, American
cuisine, and Jamaican cuisine.
Rosemary herb; nutrition facts:
Charming rosemary herb is the perfect potherb to have in your kitchen

garden. The plant is one of the recognized herbs for its note-worthy health
benefiting phyto-nutrients, anti-oxidants, and essential acids.
Rosemary belongs within the family of Lamiaceae, of the genus, Rosmarinus.
Its botanical name is Rosmarinus officinalis.
Sage herb; nutrition facts:
Sharply flavored, sage herb or garden sage is one of the popular potted herbs
since ancient Roman times. This legendary herb with many virtues, long held to
be the guardian over all other herbs, has been in use in various traditional
European and Chinese medicines for its health promoting and disease
preventing properties.
Herb sage is an evergreen perennial shrub commonly seen all over the
Mediterranean and southeastern Europe (Balkan) regions. Botanically, the plant
belongs to the family of Lamiaceae, of the genus: Salvia. Scientific name is Salvia
officinalis.
Sweet marjoram; nutrition facts:
Sweet marjoram, also known as knotted marjoram, is one of the most popular
Mediterranean herbs used for culinary and medicinal values since ancient times.
The herb has the delicate sweet-flavor and mildly pungent (spicy) taste
comparatively milder than oregano (Origanum vulgare). Botanically marjoram is
a member of Labiatae family of the genus: Origanum. Its scientific name is
Origanum majorana.
The Labatiacea family includes some of commonly known herbs. Spices such
as dill, anise, fennel, cumin, etc
Turmeric nutrition facts – Curry:
Never mind if you have to stain your clothes turmeric stained, but make sure
you add this exotic root-herb in the recipes. Its herb part is the underground
spreading rhizome (root).
Its roots as well as leaves have long been use in traditional Indian and Chinese
medicines for their proved anti-inflammatory (painkiller). It has anti-oxidant and
anti-cancer properties. Turmeric binomially belongs to ginger and Zingiberaseae.
The Scientific name is Curcuma longa.
Thyme herb; nutrition facts:
Thyme herb is pack with many health benefiting phyto-nutrients (plant-

derived compounds). The minerals and vitamins are essential for wellness. One
of the popular among culinary herb plants, thyme originally is native to southern
Europe and Mediterranean regions.
Botanically belongs to the family of Limiaceae.
Nutmeg; nutrition facts:
Nutmegs prized spices since antiquity for its aromatic, aphrodisiac, and
curative properties. Nutmegs are evergreen trees, native to the rain forest
Indonesian Moluccas Island, also known as the Spice Islands. Botanically, the
plant belongs to Myristicaceae family and known as Myristica fragrans.
Callaloo; nutrition facts:
The information is Vitamin A, Vitamin B1, Thiamin, Vitamin B2, Riboflavin,

with Vitamin B3, and Niacin. Vitamin B6 and B9 is in callaloo. The Pyridoxine,
the Folate with Folic Acid and Vitamin C is good. Vitamin K, Protein, Calcium,
Iron, and Magnesium are rich. Phosphorus, Potassium, Sodium, Zinc, Copper,
with Manganese, and Selenium. Natural Fats, Omega 3 Fatty Acids, Omega 6
Fatty Acids, with Carbohydrates, and Calories.
The uncooked callaloo is best. Nevertheless, benefits from cooked callaloo

are. Callaloo improves the Immune system, supports healthy skin, supports
healthy nails, and supports healthy hair. Supports enzyme production, reduces
weight loss, lowers chances of fatigue, and lowers chance of weakness. It
improves healthy development, supports blood clotting, and Improves healthy
growth.
The Iron, improves oxygen distribution, improves immune system, provides
healthy energy, and reduces fatigue. Reduces weakness, improves concentration
capacity, and lowers chance of infections. Supports healthy hair, reduces
dizziness, lowers chances of headaches, strengthens nails, protects from apathy,
and lowers risks of depression.
The Magnesium, relaxes nerves, relaxes muscles, strengthens bones, builds

bones, Improves blood circulation, protects from muscle spasms, improves
heart rate, normalizes blood sugar level, and helps prevent headaches.
Selenium protects from free radicals, and it improves thyroid function. It

reduces risk of joint inflammation, and it lowers chances of muscle pain. It also
reduces weakness, and protects from skin discoloration. It protects from hair
discoloration, it lowers risk of some cancers, and it reduces risk of heart disease.
Manganese supports strong bones, and supports healthy bones. It

normalizes blood sugar levels, and supports healthy thyroid gland. It improves
nerve health, protects from free radicals, helps protect from nausea, reduces
vomiting, reduces skin rashes, maintains fair color, and normalizes cholesterol
levels. It helps prevent dizziness; Helps prevent hearing loss, and supports
healthy reproduction.
Dietary Fiber normalizes blood sugar levels. It normalizes cholesterol levels.

It helps prevent constipation. It helps prevent hemorrhoids, and it supports
weight Loss.
Vitamin K, improves blood clotting, reduces bleeding, improves kidney
function, Improves bone growth, may protect from osteoporosis, and May
protect and cure from some cancers. Vitamin C improves wound healing,
prevents cells from damages, improves gums health, improves teeth health,
improves immune System, and protects from free radicals. It reduces Aging,
lowers risks of some cancers, improves iron absorption, improves lung health,
prevents from frequent colds, and from frequent infections. Vitamin A
improves eyesight, supports good vision, and fights viral infections, along
protects from viral infections. It reduces chances of night blindness, moisturizes
skin, and moisturizes eyes. It moisturizes mucous, antioxidant support and
protects from free radicals.
Fibers and Fats; nutrition facts:
Fibers in foods you eat help your bowel to pass through your body. Fat is
usually good, you cannot have a working brain without these fats. Different
types of fat like, the polyunsaturated fat, and the monounsaturated fat are the
cells in our body. We need them for our hormone. We need them for
everything. Without them in food, we will never feel satisfied. “Good” fats such
as monounsaturated and polyunsaturated fats will lower disease risk. “Bad” fats
such as saturated fat and, especially, trans-fats will increase disease risk.
Hydrogenated vegetable oil is trans-fat, common name unsaturated fat. (It is

Carbon–carbon-bond, trans-fats monounsaturated, or polyunsaturated double
configuration.) It is never saturated. Trans-fats occur during the processing of
polyunsaturated fatty acids in food production.
Examples of foods containing a high proportion of saturated fat include

animal fats such as cream, cheese, butter, and ghee; suet, tallow, and lard, and
fatty meats. As well as certain vegetable products such as coconut oil,
cottonseed oil, palm kernel oil, chocolate, and many prepared foods. Although
both monounsaturated and polyunsaturated fats can replace saturated fat in the
diet, you should avoid trans-unsaturated.
Replacing saturated fats with unsaturated fats helps to lower levels of total
cholesterol and LDL cholesterol in the blood. Trans-unsaturated fats are
particularly risky. Bonded chemistry causes fat-molecules to linear-
conformation. This leads to atheromatous plaques in the heart.
Atheroma is accumulation and swelling in artery walls. Its making is

macrophage cells or debris. It contains lipids, cholesterol, and fatty acids. The
calcium and a variable amount of fibrous connective tissue too.
This all sounds confusing. Pay attention! Manufacturers of processed food
want the consumers to believe the additives they are using are real food.
Therefore, what I noticed is they will use the scientific name of real food to
name the chemicals in processed food. Your body is meat too and has the same,
organs as animals we eat. An example is orange has vitamin C, and in processed
food they add chemical powders and call it vitamin C. Another example is
coconut.
The coconuts’ mono-unsaturated and poly-unsaturated fats are saturated fat.

It is high cholesterol and healthy. In processed meals, they use the same name to
lab made food. This unsaturated fat commonly name trans-fat, which is use in
diet meals. This is low cholesterol, which is risky and bad for your health.
Conclusion
I end by saying I am dedicated to eating, and cooking foods rich in enzymes,

high in fiber and good fats such as animal protein, real coconut oil, vegetables,
nuts, seeds, etc. Than to eat, high salted processed foods with little or no fiber,
which is artificial food. Like cheese, milk, butter, corn beef, canned food, bread,
and hydrogenated vegetable oil or any product with it. I use real food in my
ingredients when I am cooking and baking. People have different metabolism.
We have fat cells. Some people burn fat, while others store it. I am not
responsible if you gain weight.
If you are overweight, you are the person that stores fat easily. If so, ensure
exercise is a regular routine in your life. These recipes will give you the healthy
alternative to eating Jamaica’s food. It is the healthy nature organic style, which I
live by. Eat in moderation and feel satisfied and you will not get sick.
Consistently practice and follow the methods in this cookbook and you will be
healthy.
Many cuisines have fish bones. If you are cooking for children please remove
the bones. If you cook for children, please useless or no pepper. You or anyone
hurt, eating meals from this cookbook. I am not responsible. I am not a doctor
nor am I am a Scientist. I used words and definitions with phrases in this
cookbook; I regained from reputable places on the Internet, the encyclopedia,
and the dictionary. The information is factual.
Jamaican Dinners is my cookbook for cooking Jamaica's dinner cuisines.
Coming next are the other cookbooks such as Jamaican Dinners 2, Jamaica
Bakes, Jamaican Porridges, Jamaican Soups, Jamaican Pastries, and others.
AUTHOR
PRIMARY PROPER NUTRITION CHEF
MiQuel Marvin Samuels won JCDC 2005, 06, 07 (Visual Arts).
ABOUT THE AUTHOR
Born in Kingston, Jamaica, MiQuel Marvin Samuels graduated from High

School and did extra studies in Maryland of the USA. He is professional. He is a
natural food chef and he cooks well. This man love creating art. He loves
writing. He loves music. He is publishing. He is wise. He is creative and
adventurous. He is passionate about life, and he likes to see the continuing
progress that will benefit life on earth. He is divine. He is healthy and conscious
about real food. He has extending knowledge on primary proper nutrition.
Distributed in the USA on Amazon, for
(Posh Entertainment Publishing re-branded LiberatePeople.com)
Jamaican Breakfasts EBook
JAMAICA W.I.

Jamaican Breakfasts - MiQuel Marvin Samuels

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Jamaican Breakfasts - MiQuel Marvin Samuels

Uploaded by

Copyright:

Available Formats

JAMAICAN

MiQuel Marvin Samuels

Breakfast is an important meal. Jamaican Breakfasts cookbook is more than

My approach is not a radical move toward cooking Jamaica’s food. In fact, I

Alternatively, it is accompaniment with boiled green bananas and boiled yam

This cookbook is full of excitement. Jamaican Breakfasts cookbook will be

To complete this cookbook was challenging. I know by my own experiences,

ACKEE AND SALT-FISH

Jamaicans roasts the breadfruit over wood fire or on the stove.

Ackee and Salted Fish

Ackee Fruits un-open pods not ready to cultivate.

STEWED CODFISH OR SALTFISH

The data shows cancer is America’s number 2 Killer. It increased. In 1940, it

The human male sperm production by milliliter of semen by an average young

In 1949, a study conducted on malnourish children in Africa. They were sick

CABBAGE AND CODFISH / STEWED

Rich in phyto-nutrients, this cool season leafy vegetable belongs to the

Cabbage (Brassica oleracea or variants) is leafy green; the vegetable grows a

CABBAGE AND CODFISH

½ pound of Codfish (diced)

Stewed Cabbage is a real vegetarian meal. To eat stew cabbage it is

BOK CHOY AND CHICKEN

Bok Choy and chicken is delicious accompaniment with boiled green

BOK CHOY OR POP CHOW AND CHICKEN

This meal can be accompaniment with peeled boiled foods or fried

Jerked Fish with Spaghetti; this is an idea for dinner.

Stir-Fry Chicken Noodles; this is an idea for lunch or dinner.

OKRA AND CODFISH /

Okra scientifically known as Allium cepa

Boiled Ripening Plantain and Okra

Boil Ripening Plantain and Okra

½ to 1 pound Codfish (diced)

This dark green vegetable breakfast is delicious with boiled green

Callaloo is calorie-dense. It is high fat, yet low in cholesterol. Callaloo is rich

½-pound Callaloo (shredded)

SARDINE SCRAMBLED OMELET

Sardine Scrambled Omelet

Sardine Scrambled Omelet

Sardine Scrambled Omelet is a blend of eggs, sweet pepper, herbs,

FRIED EGG SANDWICH / FRIED

Fried Egg Sandwich

Fried Egg Sandwich is a favorite with Jamaica’s children for breakfast.

FRIED EGG SANDWICH

2 slices of Bread (toasted or un-toasted) (brown or white)

This sandwich will be accompaniment with fried ripening plantains.

BROWN STEWED KIDNEY

Brown stewed cow’s kidney accompaniment with boiled green bananas.

Brown stewed cow’s kidney.

KIDNEY (BROWN STEWED)

DUMPLING - To make flour dumplings, add the ingredients forming dough.

· 2 cups of flour, (or wheat)

BROWN STEWED LIVER

1 pound of Liver (sliced)

BOILED GREEN BANANAS

1 dozen Green Bananas

FRIED DUMPLINGS / JOHNNY CAKES

FRIED DUMPLINGS / JOHNNY CAKES

Ingredients: For 24 dumplings, (For Johnny Cakes add 2 tablespoons of oil)

3 cups of Flour (all purpose)

STEWED CHICKEN / STEWED FISH

You would think this cuisine is Fricassee Chicken or Brown Stewed

Stewed Fish and Boiled White Yam.

½ of a whole Chicken (cut to parts, do not debone)

Stewed Sliced Fish