Main Dishes


1 1/2 pounds salt beef, ham bone and pig's tail
1 1/2 pounds fresh fish, cleaned
3 pounds spinach or mixed greens
2 crabs (backs removed and cleaned)
1 corned conch
12 okras
  piece of hot pepper

Soak meat overnight in cold water. Boil meat and conch until tender in three quarts of water. Add cleaned fish and cook for a few minutes. Lift out fish with slotted spoon. Remove bones and flake. Return fish to meat mixture, and crabs and continue to cook.

Wash greens and put through grinder with okras. Add greens and hot pepper to cooking mixture and boil rapidly for about 30 minutes. The addition of vinegar prevents the appearance of slime, but this is optional. Don not skim while boiling. Serve with fungi (see recipe below).

Makes 16 servings, 1 cup each.

Each cup provides

Fat (g)
Protein (g)
Carbohydrates (g)
Sodium (mg)
Cholesterol (mg)
Kallaloo needs the high sodium meats to maintain the distinct flavor of this native favorite. Soaking the meat removes a little of the sodium, however, the amount removed is minute, because the curing process "locks" the sodium to the meat. Conch, another native delicacy, is also high in sodium. Enjoy this dish in moderation if you are watching your sodium content. It is loaded with Vitamin A and fiber and is low in calories.


2 1/2 cups boiling water
1 1/2 cups cornmeal
1 teaspoon salt
1 teaspoon shortening
  young okra (optional)

To rapidly boiling water add salt and sprinkle cornmeal in slowly. Allow water to boil over meal a few minutes. Stir briskly to prevent lumping. When well combined add shortening. Cover and steam about 5 minutes stirring occasionally. Serve hot.

Young okra may be added. Cut into small pieces and allow to boil for a few minutes before adding meal.

Hint: It is very difficult to cook a fungi that is free of lumps. To prevent lumps and get a smooth fungi mix 1/4 cup of cornmeal with 3/4 cup water. Add to boiling water, stirring constantly while adding. Let this cook to consistency of a thick cereal; add remaining cornmeal and stir with "turn stick" mashing lumps as you stir. Use a sauce pan with a long handle for cooking to provide a good grip while stirring.

Makes 6 balls.

Each fungi ball contains:

Fat (g)
Protein (g)
Carbohydrates (g)
Sodium (mg)
Cholesterol (mg)


Boiled Conchs in Butter Sauce

4-5 pounds conch, cleaned
1 medium onion, sliced
3 tablespoons margarine
  juice of 1 whole lime
3 tablespoons cooking oil
  hot pepper (optional)
1/2 cup water or conch stock
  salt to taste

Boil conchs until tender (pressure cooking would hasten process). Drain and cut into small pieces. Cook sliced onion in 1/2 cup water until tender.

Add margarine, cooking oil, lime juice and hot pepper to taste. Simmer slowly for about 5 minutes. Add conchs to sauce. Season to taste wtih salt and cook a few minutes longer. Serve.

Makes approximately 13 servings, 6 ounces each.

Each serving provides:

Fat (g)
Protein (g)
Carbohydrates (g)
Sodium (mg)
Cholesterol (mg)
For each tablespoon of oil you delete, you save 120 calories and 13 grams of fat. For each tablespoon of margarine you delete, you save 100 calories and 12 grams of fat.


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