peckings

A TASTE OF THE CARIBBEAN

Sean Peters

welcome
In January 2015, I launched mybodymykitchen.com, a website that
empowers readers to take control of their kitchens and what they

eat, by providing innovative ways to prepare everyday foods. Being from the Caribbean, I tend to incorporate many spices, flavors
and colors in my recipes and Peckings is an opportunity for me to
share more of my Caribbean background with you.

In this cookbook you will find my take on 5 popular Caribbean dishes. These recipes use many fresh ingredients that are staples in
Caribbean cuisine and can be found in almost any supermarket.

I hope these dishes brighten your day and your kitchen!

- Sean
My Body, My Kitchen
2

taste list
1

ginger steamed red

snapper

gluten-free, paleo, low-carb, high-protein

geera (cumin)
chicken

gluten-free, paleo, low-carb, high-protein

garlic mashed green

bananas

gluten-free, paleo, vegan/vegetarian alternative suggestions

spinach yellow rice

10

gluten-free, vegan/vegetarian

steamed bok choy

12

gluten-free, paleo, vegan/vegetarian

upcoming cookbook
series

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3

Ginger Steamed Red Snapper

This recipe is inspired by the Jamaican method of steaming fish. The recipe is simple and highlights the natural flavors of the fish.

ginger steamed red

snapper
prep time

cook time

serves

10 min

20 min

8 (6.4 oz per serving)

2 lbs
red snapper fillet

1 tbsp
garlic, minced

1 tsp
scotch bonnet pepper, minced

1 tbsp
coconut oil

1 cup
yellow onions, chopped

1/2 cup
water

1 tbsp
fresh ginger, thinly sliced

1 cup
tomatoes, diced

salt & black pepper to taste

ingredients

method
1

Cut fillets into 8 equally sized portions. Season to taste with black pepper and salt.

In large skillet, heat oil over medium heat; saut onions, thyme, garlic tomatoes, ginger and scotch
bonnet pepper for about 3 minutes.

Remove sauted vegetables from skillet and add fish (skin down) to skillet. Cover fish with sauted
vegetables.

Pour in water, increase heat to medium-high; cover skillet and cook until fish flakes (approximately 10
to 12 minutes). Serve warm
Try pairing it with MBMKs Garlic Sauted Spinach
Macronutrients per 6.4-oz Serving: 143 Calories, 1 g Carbs, 3 g Fats, 24 g Protein

Geera (Cumin) Chicken

East Indian culture has had a lasting influence on Caribbean cuisine. In Trinidad & Tobago, where
more than 30% of its population is of East Indian descent dishes such as this one are very common.

geera (cumin) chicken

prep time

cook time

serves

15 min

15 min

4 (4 oz per serving)

1.25 lbs
chicken breast, cubed

1/4 cup
water

1 tbsp
coconut oil

1 cup
yellow onions,
chopped

1 tbsp
curry powder

1 tbsp
garlic, minced

1 tbsp
ground cumin

2
cloves garlic, crushed

ingredients

1/4 cup
cilantro, chopped

1 tsp
scotch bonnet pepper,
minced
3
sprigs fresh thyme
salt & black pepper to
taste

method
1

Season chicken with salt, black pepper, scotch bonnet pepper, minced garlic and cilantro. Let marinate for at least 30 minutes.

In a large skillet, heat oil over high heat; add crushed garlic to hot oil. Saut garlic until golden to dark
brown. Remove garlic from oil.

Lower heat to medium; stir in curry powder, cumin and onions. Cook for about 3 minutes.

Increase heat to medium-high and add marinated chicken; stir and ensure that all pieces of the chicken are coated with cumin and curry. Add water and cook uncovered, stirring occasionally, for about
10 minutes until chicken is almost fully cooked.

Continue cooking chicken for another 3 minutes until some of any excess liquid has evaporated; increase heat if necessary. Serve warm.
Try pairing it with MBMKs Green, Red & Yellow rice
Macronutrients per 4-oz Serving: 203 Calories, 3 g Carbs, 6 g Fats, 33 g Protein

Garlic Mashed Green Bananas

This recipe is inspired by a Puerto Rican plantain dish called Mofongo. Mofongo is made by mashing fried green plantains, garlic and bacon in a piln (mortar and pestle). In this recipe, we use
boiled green bananas, crushed garlic and turkey bacon.

garlic mashed green

bananas
prep time

cook time

serves

20 min

20 min

5 (25 oz per serving)

8
medium green bananas

2 tbsp
olive oil

salt & black pepper to taste

3 slices
turkey bacon thick cut
(optional)

1/2 cup
green onions, chopped

ingredients

3
cloves garlic, mashed

1/2 cup
water

method
1

In a large pot boil green bananas for 15 minutes; drain and peel bananas and set aside.

Lightly coat skillet with cooking spray and cook turkey bacon until crispy. Coarsely chop turkey bacon
and set aside. Omit turkey bacon to make this recipe vegan friendly.

Using the same skillet you used to cook the bacon, heat 1 tsp of olive oil over medium-heat. Add
green onions and cook for about 2 minutes. Remove skillet from heat and set aside.

In a large bowl or mortar combine remaining oil, garlic, cooked green onions, peeled green bananas,
and chopped turkey bacon; slowly add water while mashing ingredients until thoroughly combined.

Add salt and black pepper to taste; roll mashed bananas into balls or serve in bowl.
Try pairing it with MBMKs Coconut Cilantro Tilapia
Macronutrients per 25-oz Serving: 219 Calories, 38 g Carbs, 7 g Fats, 6 g Protein

Spinach Yellow Rice

Many islands in the Caribbean have their own version of yellow rice. Turmeric or saffron is used to
give the rice a bright, yellow color. In our take on this dish, we used brown rice, a little coconut
milk and added some spinach.
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spinach yellow rice

prep time

cook time

serves

15 min

45 min

4 (1/2 cup per serving)

1 cup
brown rice

1 3/4 cup
water

1 tsp
turmeric

2
bay leaves

1 cup
yellow onions,
chopped

1/4 cup
reduced-fat coconut
milk

1 tsp
coconut oil

1
whole scotch bonnet
pepper (optional)

2 cups
fresh spinach, coarsely
chopped

2 tbsp
garlic, chopped

ingredients

2-3 sprigs
fresh thyme

salt & black pepper to

taste

method
1

Heat oil over medium-high heat. Add onions and garlic; cook for about 5 minutes until onions are soft
and clear (not brown).

Add rice and turmeric to pot and mix well.

Pour in coconut milk and water. When mixture begins to boil add bay leaves, thyme and whole
scotch bonnet pepper. Do not cut the scotch bonnet pepper.

Stir once, reduce heat to a low simmer and cover pot. Cook for 20 minutes; periodically check the
amount of liquid in the pot. Add more water if necessary.

Stir rice mixture once; add more water if necessary. Cover and cook for another 20 minutes.

Immediately after rice has finished cooking and is still hot, stir in spinach, salt and pepper to taste.
Continue mixing spinach into rice until all the spinach is completely wilted. Serve warm.
Try pairing it with MBMKs Simply Tasty Black Beans
Macronutrients per 1/2-cup Serving: 111 Calories, 18 g Carbs, 3 g Fats, 3 g Protein
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Steamed Bok Choy

Bok Choy is also called

Pak Choi or Joy Choy
in some Caribbean
countries including Trinidad & Tobago, Cuba
and Jamaica.

12

steamed bok choy

prep time

cook time

serves

15 min

10 min

4 (3/4 cup per serving)

2 lbs
bok choy, washed

1/4 cup
water

1 tbsp
garlic, minced

1/2 cup
Yellow onions,
chopped

4
cloves garlic, crushed

2 tsp
coconut oil

2 tbsp
ginger, sliced

1 tsp
scotch bonnet pepper,
chopped

ingredients

1/2 cup
tomatoes, chopped

salt & black pepper to

taste

method
1

Chop bok choy stems and leaves; keep stems and leaves separate.

In a large skillet, heat oil over medium heat; add crushed garlic to hot oil. Sautee garlic until golden to
dark brown. Remove garlic from oil.

Add ginger, onions and minced garlic to oil; saut for about 3 minutes until onion are clear.

Add bok choy stems, tomatoes and scotch bonnet pepper ; cook for 3 minutes.

Add bok choy leaves and water; cover skillet and cook for 3 minutes .

Add salt and black pepper to taste. Serve warm.

Try pairing it with MBMKs Pineapple Jalapeno Cilantro Rice
Macronutrients per 3/4-cup Serving: 74 Calories, 10 g Carbs, 3 g Fats, 4 g Protein

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upcoming cookbook
series
Be sure to look out for the upcoming My Body My Kitchen
Around the World cookbook series. There are so many
amazing flavors around the world and we want to taste all
of them!
The first of the Around the World series will feature soups,
broths and chilies and has a tentative release date of February 2016. If you have a soup, chili or broth dish that you
think we should feature in this cookbook, email your suggestion to submit@mybodymykitchen.com.

Visit mybodymykitchen.com/cookbooks for details.

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