Take a tropical staycation by adding some Caribbean flavor to your meals. Christi Hansen, MS, RDN, LD, a licensed and registered dietitian at Cancer Wellness at Piedmont, and Tregaye Fraser, a chef at Cancer Wellness, share their tips for spicing up your healthy dishes.

“Dishes originating from the Caribbean reflect the diverse roots of the current population,” says Hansen. “Caribbean dishes are influenced by the spices, fruits and seafood used by the Native Americans present on the islands prior to European colonization, the forced migration of West Africans who introduced seeds for new produce varieties, and indentured workers from India and China who brought curries and other spices and cooking methods with them.”

Healthy Caribbean cooking ingredients

“Many people grow their own food and raise their own livestock on the islands, and the cuisine reflects what was and is available,” says Hansen.

Popular Caribbean ingredients include:

• Allspice

• Cabbage

• Chicken

• Curry powder

• Fruits, such as citrus, coconut, guava, jackfruit, passionfruit. pineapple and starfruit

• Hibiscus

• Goat meat

• Jerk seasoning

• Peas

• Plantains

• Rice

• Seafood

• Sweet and hot peppers

• Sweet potatoes

Health benefits of Caribbean food

Many popular Caribbean ingredients have healing and cancer-fighting benefits, says Fraser.

“A variety of ‘island flavors’ such as turmeric, ginger, garlic, allspice, hot pepper and cinnamon are rich in antioxidants and contain anti-inflammatory compounds,” says Hansen. “Adding robust flavors like curries, hibiscus, citrus, jerk, and hot pepper can quickly transform everyday, whole-food ingredients into something special without adding extra calories from sugars and unhealthy fats.”

Tips for making Caribbean food healthier

You can liven up your meals without loosening your belt. Try these tips to keep Caribbean food on the lighter side:

• Grill or roast meat, poultry and seafood instead of frying

• Add flavor to meat with a healthy marinade using spices, garlic and citrus juices

• Choose leaner proteins, such as chicken breast and seafood   

• Add sweetness to your dishes with fresh fruit instead of added sugar

• Use spices like curry powders and jerk seasoning for flavor instead of salt

• Keep your blood sugar steady with brown rice instead of white rice

Check out more recipes and nutrition tips from Cancer Wellness experts.