Archive for the ‘Vegetarian’ Category

Is Broccoli Bad for Your Health and a Rant About Internet Research

November 17, 2015

As a writer who lives on St. Croix, I must use the Internet for the background research on the stories I write. On the negative side, much of what is published on the Internet is simply unsubstantiated personal opinions. Fortunately, I am living and working more than 300 years in the past and people have taken the trouble to electronically archive original documents and books on line.

When I find a page about pirate activity without a source for the information, I usually ignore it unless I can find a 300 year old source book with eyewitness accounts that substantiates the information. Where I find most of the worst information is when I am searching for new recipes or trying to find the nutritional value of what I eat.

 

Broccoli snack

Broccoli snack

For instance, another of my very low calorie snacks is steamed broccoli which can be done in a steamer or even a colander above a boiling pot of water. The water should not contact the broccoli, only the steam.

double boiler

double boiler

While seeking the nutritional data, I stumbled upon the paragraph I quote below.pixel period
You probably didn’t see what was so great about broccoli as a child, but the truth is that this vegetable is one of nature’s superfoods. From its stalk to its flowering head, broccoli is packed with nutrients and vitamins needed for your overall health and wellbeing. This vegetable has been around for centuries, and it has always been used and viewed as the perfect go-to food.”

pixel period
There are many superlatives in that paragraph even though it doesn’t give any really factual knowledge. For instance; Who has always used and viewed broccoli as the perfect go-to food? What is a go-to food? And how long is always? I like to give credit to the original author no matter how bad the work to confirm this was not a plagiarized post. I used two search engines (here and here) to check on the source of the sentence highlighted in bold. I found eight posted sources word for word on various health and fitness blogs all with a different authors so I have no idea who the original author was.pixel period
Interestingly enough, nobody bothered to leave a comment at any of the sites I visited so I assume that nobody really thought about what they were reading. I guess we will now have another generation of mindless mothers who will be feeding their kids broccoli because it is the go-to food full of the nutriments and vitamins needed for overall health and well being. Their kids would have been better off if Mom spent the same amount of time that she wasted surfing the Internet on taking her kids for a walk in the great outdoors or learning Arduino programming to teach to her kids.pixel period
On the other hand, Broccoli is bad for you, like, really toxic bad was written by Tim Crowe is an Associate Professor in Nutrition at Deakin University in Melbourne, Australia and an accredited dietitian. He started off with a clear warning that “An alternative title I had for this blog post was: “Don’t believe everything you read on the Internet to do with nutrition”, but I wager this one was more effective in getting your attention.” He than published an over the top rant about the evils of broccoli before telling people that this was pseudo science, exaggerations and corruptions of scientific studies.

Professor Crowe received 158 comments many of them angry and negative because people missed or ignored the subtle warning not to believe everything you read on the net. Commenters feared that careless or unscrupulous readers might quote out of context and spread false informational about broccoli.pixel period
I decided to check and see if there was any other reuse of his article. Naturally I took one of his more outrageous sentences and searched, here and here to find other sites that contain the phrase, “And remember those thiocyanates I mentioned earlier? Well those too can cause bladder cancer in rats. We have graphic warning signs about cancer on cigarette packets, so why do health authorities continue to sit on their hands and take no action against broccoli?”pixel period
On the positive side, I found his complete article was reposted in full at FitnessReloaded.com by editor Maria Brilaki, a Stanford Engineering grad with an MBA. She helps over 100,000 monthly readers make better, healthier choices. She has a personal trainer certification and spends over 15 hours researching each article people read on her site. It’s all because she doesn’t want to fall for fads or hype anymore so searches for the truth like Tim Crowe.pixel period
Unfortunately, we are discussing Internet publishing so there is always an offsetting negative and the prize for that is Ben J. Johnson, Staff Writer for Natural Newd, a site that publishes pseudo science, deceptive science and science fiction. Of course young Ben only published the negative and avoided the part about how to tell real science from junk science as that would allow evaluation of everything published at his site.pixel period
As near as I can tell he even drops so low as to violate the terms of a free Creative Commons Attribution 4.0 International License. He does lead with a link to the original article but lists his title as Staff Writer and notes at the end that the source is Broccoli is bad for you, like, really toxic bad by Tim Crowe.

When reposting. you must give appropriate credit to the original author of the material and indicate if changes were made. Well guess Ben is one of those people who never follows the rules.pixel period
I like broccoli, it is low in calories and I am not dead yet. I am also down to 202. Guess I’ll just keep snacking on Rabbit food and eat portion controlled meals. I would drop weight much faster if I quit drinking, I am just not ready yet.

 

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Coffeepot Lasagna: Oxymoron or Good Eating?

June 23, 2012

Rolled Lasagna: Coffeepot Style

When my parents started getting older, it seemed that all they wanted to talk about was the weather and their grandchildren. Now the first topic is boring and there is not much I can do about it, but I must admit that I spend a lot of time talking to my children about their wonderful and sometimes not quite so wonderful children. I also spend a significant amount of time talking to my children about business, exercise (their’s and mine) and cooking.

My daughter discovered a recipe for rolled lasagna in early April and was concerned that it was not quite perfect. We talked about it and it sounded like something that could be done in my coffeepot but I didn’t get around to it until just before Memorial Day and have been too busy since then with my anti-inflammatory diet to worry about publishing new recipes.

However, I get two of my three Granddaughters for the first three weeks in August and this is another one of those fun meals that shouldn’t be possible to make. Even the name Coffeepot Lasagna sounds like an oxymoron. One of the most important things I learned with his meal is that you can cook the whole box of lasagna noodles and the ones that you don’t use can be frozen between layers of wax-paper and are perfectly fine for another day.

Naturally, my daughter and I never cook anything exactly the same way. She tends to be aware and adapt to the contemporary interpretations of old recipes and I tend to do it the old-fashioned way. It’s all good. When I cook, she loves it. When she cooks, I love it. The biggest difference in this recipe is that she included crumbled cooked sausage in her cheese mix for the filling, I sliced cooked meatballs and made it a layer on top of the filling. If I were including sausage, which I have in the past, I slice it and include it with the meatball slices or in a separate layer. Oh well, to each their own.

Rolled Lasagna

Ingredients:

1 cup Ricotta cheese
1/2 cup Parmesan
1 egg
4 oz shredded Mozzarella
handful fresh parsley minced

3 Lasagna noodles cooked as per box directions.

Method:

1. Cook all the noodles and freeze the ones you don’t use between sheets of wax paper.

2. Microwave one portion of frozen meatballs for the appropriate amount of time.

3. Mix the rest of the ingredients in a bowl.

Spread the Cheese Mix on the Lasagna Noodles

4. Spread the cheese mix on the noodles.

5. Place the sliced cooked meatballs on top of the noodles and dab a little sauce on top of everything.

6. Roll and spike with toothpick to hold.

7. Put a little sauce in bottom of coffeepot so nothing sticks.

Cooked Rolled Lasagna

8. Place meatballs inside and cook for two to four hours.

9. Enjoy

I haven’t made this in the three years since Dolores died but I am definite I will make it when my granddaughters are here. Truth be told, I forgot to dab the sauce on top of the cheese and meatball layer before rolling because it’s been too long, but that is the traditional way to do it.

Ah, I remember it well!

Everything from Soup to Nuts – Spicy Foods in the Old World and Asia

June 22, 2012

Italian Pumpkin Soup

When I used to visit Aunt Adel, she used to prepare a six course Italian meal described by her as “Everything from Soup to Nuts.” Now any one of the courses could have been a meal unto itself but if you were really Italian, which I was not, you learned to pace yourself, which I did not. 

I never much thought about the purpose of each course and why some foods were alleged to go together until I first started thinking about the Inflammation Factor and healthy anti-inflammatory spices. Now as I mentioned before on the post on pumpkin soup, the addition of a chicken breast and some carrots makes this a hearty meal and since pumpkin is still on sale, I decided to check it out and find out how healthy it was.

I went to the Nutritionaldata site to check for the calories, protein, carbohydrates and Inflammation Factor for each ingredient including a chicken breast and carrots. I added up the totals for everything in the pot and was amazed at how healthy this soup really is and how high the anti -inflammatory qualities are. The results have been divided in two to reflect that the pot holds enough food for two people or two meals.

Calories 319
Protein 46
Carbohydrates 30
Inflammation Factor 709

Now this is a very impressive balanced low calorie anti-inflammatory meal, just the type I wanted to experiment with on my detox. Since I never do anything half way, I added fresh grated ginger, hot pepper and celery and more than doubled the anti-inflammatory properties without altering the other values by much.

I begin to see the concept of “Soup to Nuts” when I checked the anti-inflammatory properties of Almonds which Aunt Adel traditionally served at the end of the meal and found out they also had a positive influence. The concept would appear to be that if the meal started with and ended with foods high in anti-inflammatory properties, you could indulge in whatever you liked in the middle courses.

Pinto bean Curry

This new knowledge got me to thinking about other old world foods so I checked on some Indian Recipes while searching for a vegan recipe. The pinto bean recipe was also an original Indian recipe and unmodified by me as I don’t know enough about Indian Foods to alter the spice blends, but “I know what I like.” Once again I was utterly amazed at how high the anti-inflammatory properties are.

Calories 586
Protein 19
Carbohydrates 82
Inflammation Factor 1141

I guess in the old days, the people of the world did not have the luxury of picking and choosing what they were going to eat and just ate whatever was available to survive. To compensate for what might be the ill effects of refined flour and white rice, they just added spices and balance to the meals and got on with their lives. In many of these cultures, people live longer than Americans despite drinking too much wine and eating refined grains and starches so, I guess spices could be important.

In my mind, the jury on anti-inflammatory foods is still out but I intend to monitor what I naturally eat for the next year and make my decision after I go through a winter where my level of aches and pains traditionally increases.

Even Better Bok Choy

April 24, 2012

Good, better, best.
Never let it rest.
Until your good is better
and your better is best.

Cooked Bok Choy

With all the Bok Choy in my garden, I had to keep searching for a low sodium way to prepare it or else keep giving it away. I found this recipe over at allrecipes.com and there are a few differences other than it calls for no salt at all. With a cooking time of 15 minutes, it is a lot longer than any of the other stir fry recipes I had seen. It also includes capers, vinegar and lemon juice to essentially give this bland vegetable some more flavor beyond the ginger and garlic. Well of course I wasn’t going to buy red wine vinegar just to test the recipe and with a lime tree outside my kitchen door, I thought it senseless to buy a lemon when I use lime for every recipe that calls for lemon and like the taste. So with these very minor changes, the Bok Choi turned out excellent and I will be eating more of it and testing other low sodium recipes with a little longer cooking time.

Ingredients:

6 big leaves bok choy
3 tablespoons olive oil
1/4 cup water
1 T capers
1 T minced garlic
1 T minced fresh ginger root
1 T balsamic vinegar
1 dash fresh lime juice, or to taste

Method:

1. Remove the leaves from the stems of the bok choy. Cut the stems into bite-sized chunks and shred the leaves.

2. Heat the olive oil in large skillet over medium heat and add the stems to the pan

3. Cook the bok choy stems in the oil until slightly tender, about 3 minutes.

4. Add the water and chopped leaves and cook until the water is gone or about 10 more minutes.

5. Stir in the capers, garlic, and ginger and cook 1 minute more.

6. Sprinkle the vinegar and lime juice over the bok choy and remove from heat;

7. Serve immediately.

I used this as a substitute for my mid day salad and am planning a smoked turkey and Bok Choy dinner now that I find I prefer the taste of well cooked bok choy.

Arugula Party Dip

April 15, 2012

I am not quite done with my detox but I am satisfied with the results as I am now about 5 pounds in 14 days with no suffering or exotic pills, packaged meals or special exercise. I am also nearing the completion of my book. For those who would like to follow my daily activities, I post on Facebook.

During my detox from Alcohol, I still eat and exercise and during those periods of procrastination from sitting at my desk, I seek out and cook, new meals. The only reason I don’t usually report on the recipes is that it takes even more time away from my primary goals. This recipe is simple and involves no cooking so as I return to normal on Wednesday, I am taking the time to post it.

For those who don’t know, arugula (rocket) is a peppery kind of lettuce which I happen to like. It is also another one of those green vegetables which is growing like a weed in my garden and as I was surfing the net, I stumbled upon a Spinach Dip Recipe at Eat at E’s. Since I don’t have spinach growing wild, I made note that I would probably try the recipe using Arugula.

Chef Enes said to let him know how it turns out because he likes Arugula but had worries that it might yellow with age. Well the dip never turned yellow because it was gone in two days and it was good. I am not sure if it was as good as the original as I left out the salt, was generous with the red pepper and cut back on the Mayonnaise and substituted Dijon mustard to reduce the fat content. I always modify recipes to reduce fat and salt. Some times it works, some times it doesn’t. This time it did.

I am glad I made the trip to Eat at E’s because his recipe inspired me to try this dip recipe which turned out quite well and added more flavor to my vegetable snacks.

Arugula Party Dip

Ingredients:

1/2 cup packed fresh devained arugula

Top of 2 green onion chopped

1/4 tsp pepper

2 T mayonnaise

2 T Dijon Mustard

2 T sour cream

1/2 tsp lime

sprinkle red pepper flakes on top

salt to taste

Method:

1. Place all ingredients in blender except for red pepper and salt.

2. Blend on low speed

3. Serve with fresh vegetable.

This is one of those recipes that should be prepare 5-6 hours in advance to smooth out the flavors.

Egg Muffin or Egg Souffle – Coffeepot Style

March 31, 2012

Egg Muffin or Egg Souffle, The Top One has Salsa

Over the past few months, I have stumbled on some very good cooks who are actively blogging their secrets. It seems about a year ago, the bloggers I was following grew tired and posted fewer recipes to stimulate my creative juices and so I also dropped out. Since I reached my weight goals, I have started to get sloppy with my cooking and eating habits and lack the discipline of cooking smaller portions in my coffeepot. I find that once you have the grill heated up, it’s just as easy to BBQ a whole rack of ribs as it is to prepare only two that you really need for dinner. Besides leftover ribs are a treat.

So now that I have been officially bad for a few months, I am glad that there are new creative cooks to provide me with the stimulation I need to cook portion controlled meals even if I have to translate from metric to English measures and don’t always make the exact meal. Over at Daily Dose of Fresh, the author presented Egg Muffins for Breakfast and makes suggestions for doing it your way with the ingredients you have or like.

Now that was too much of a challenge to pass up so of course I used Adobo as the seasoning and covered the muffin with salsa for a little Caribbean Flair. For additional flavor there was the arugula, onion and sharp cheddar cheese. I might have called these fluffy light muffins a souffle but with either name, they were delicious. The only secret to cooking them in the coffeepot is to use those silicone cupcake holders filled within a ¼ inch of the top and to put a little water in the bottom of the pot to steam the muffins quicker.

Oh yeah, I made them for a light dinner as I am trying to regain portion controlled meals and dump the unhealthy snacking. At 178 pounds, I am about six pounds heavier than I want to be but still down 87 pounds from my high.

Egg Muffin or Egg Souffle – Coffeepot Style

Ingredients – 4 Muffins:

1 small onion minced

hand full of chopped arugula

½ tsp Adobo

¼ tsp of freshly ground black pepper

3 oz Sharp Cheddar cheese shredded

2 oz water

Serve with Salsa

Method:

  1. Pull arugula or spinach from stems and shred or cut into small pieces. Place in bowl.
  2. Mince the onions and add to bowl.
  3. Shred the cheese into the bowl.
  4. Toss with a fork until uniform.
  5. Add eggs to the bowl, break yoke and mix into the cheese and vegetables.
  6. Fill 3 silicone cups with mixture about ¼ inch from top.
  7. Put 2 oz of water into coffeepot (this will increase heat transfer and prevent any spillage from sticking to the bottom
  8. Carefully place silicone cups with egg mixture into coffeepot.
  9. Cook for 1 hour.
  10. Separate muffins from walls of silicone cup with a fork. Turn over and remove silicone cup.
  11. Serve with salsa.

Unlike all those fallen souffle jokes on television, mine were fluffy and light but never really rose to overflow the cup.

Jeera Aloo (Cumin Potatoes) – Coffeepot Style

February 19, 2012

 

Jeera Aloo (Cumin Potatoes)

While I had been lazy in 2011, Monica has been busy Running her Dinner Club, appearing on Television and even publishing new recipes. Of course as I returned to creative cooking and eating, I was delighted to find a powerful vegan dish, Jeera Aloo or cumin potatoes and decided to adapt it to my coffeepot.

I like my food spicy and this boiled potato has eight different spices and I decided to leave out the salt. That was a poor but correctable decision as I added the salt prior to eating at the table and it perked up all the other flavors. But then, I really should have know better than trying to second guess Monica of the Spice Diary. The next time I cook this meal, I will add a piece of scotch bonnet pepper as I like the traditional Caribbean hot pepper flavor and know it will merge very well with the rest of the flavors.

Jeera Aloo (Cumin Potatoes) – Coffeepot Style

 Ingredients:

1 large or two small potatoes – I used red and didn’t bother pealing them.

1/2 tsp salt or according taste

½ tsp paprika powder

1/2 tsp dried mango powder (amchur)

1/2 tsp garam masala

1 smallonion, thinly sliced

3 tbsp olive oil

1 tsp cumin seeds

1/2 tsp mustard seeds

pinch of asafoetida (optional)

1 T dried coriander, chopped

Instructions:

1. Put cubed bite-sized potato and a ½ tsp of salt in the coffeepot and pass water through the unit to cover the potatoes.

2. After unit is done perking, cover the pot with foil and cook until tender. (1-2 hours, test with a fork.)

3. Drain and set cooked potatoes aside.

4. Add salt, paprika, mango powder and garam masala in a plastic bag and mix well.

5. Put cooked potatoes in bag and shake until evenly coated .

Coating the potatoes with the spice blend

 

6. Heat oil in coffeepot.

7. Add cumin, mustard seeds, asafoetida, curry leaves. When they begin to sizzle, add the onions and 2T water. Cook covered until onions glaze over.

8. Stir well and add the potatoes.

9. Mix the potatoes and add the coriander.

10. Warm for about 1 hour.

I skipped meat for the day and had the potatoes and a Tomato and Arugula Salad which is all I needed to feel full and get a good night’s sleep.

Excellent Vegan Microgreen Soup – Is this a first?

September 11, 2011
microgreen soup

Microgreen Soup

When I Googled “microgreen soup” and “cooked microgreens”, I found nothing in the first category and only limited information in the second. I was searching because I stumbled across the microgreen concept and found that I could grow a crop of microgreens hydroponically without mess or much effort all year long. I could keep several tray going and have fresh greens daily.

The problem was, microgreens wouldn’t bring much added value to my life unless I could discover unique uses. I tried broccoli, cauliflower, cabbage and arugula and the only salad green that was a keeper in my mind was arugula because it substituted for something I was already eating a lot of. The others were OK, but since I buy reasonably priced and hydroponically grown cucumbers, watercress, Chinese spinach, and arugula, the other microgreens don’t add much to the salad except as a garnish. Also, since I live alone, a lot of what I grew was going bad.

I love soups of all kinds and I have fond memories of the children’s story Stone Soup and have made it with magic stones with my daughter and granddaughters. I let them choose the smoothest magic stone they can find which is then washed prior to cooking.

This recipe is as close as possible to making a fantastic soup out of next to nothing and I used wilted root cellar crops that would eventually go bad. This is actually two recipes as the blended soup is excellent for lunch or a side dish. I just added the potatoes and carrots as I wanted a heartier soup for my dinner.

Excellent Vegan Microgreen Soup

Ingredients

1 T. olive oil

1 medium onion chopped

2 garlic cloves diced

2 celery stalks diced

1 oz. Rum

3 cups water

6-8 oz. microgreens (mixed broccoli and cauliflower)

1 T. Dried parsley

½ tsp. Thyme

1 tsp. salt

1 large potato cubed

2 carrots coined.

Directions

This recipe can be scaled up and made in either a Crockpot or coffeepot. Since I am cooking for one, I used my coffeepot.

  1. Add oil to pot and put on hot plate of coffeemaker.
  2. Chop onions, dice celery and garlic add to the pot
  3. Add rum
  4. Add three cups of water to the coffeemaker and let it drip into the pot. This will heat up everything quicker.
  5. When onions are soft (about 1 hour), add the microgreens and cook for 1 hour more.
  6. Add spices and salt to the pot. Mix thoroughly.
  7. Place in blender and blend until the consistency of pea soup.

Taste this soup right now! It is fantastic!.

  1. Coin carrots and add to pot.
  2. Dice potatoes into ½ inch cubes and add to pot.
  3. Cook for 4 more hours and serve.

This should have been enough for two meals but I enjoyed it so much, I only had a cup left over which wasn’t enough for a full meal. I really love this soup. It has only natural ingredients with no artificial thickeners, or bullion of unknown origin.

Pumpkin Banana Fritters

January 24, 2011

Parade Day Breakfast

The butternut fritters came out so well I decided to try the classic Pumpkin Fritters and I asked an old friend if their was any way to reduce the sugar. I was told that in the old days, there were always bananas and pumpkin growing in the yard but not always enough money for refined sugar so her mom would combine the banana and punkin and make the fritters without sugar.

I decided to give it a try and made them the same as the butternut squash but used a little extra water to thin it out. Vanise and I decided to try them for brunch and even though she’s not a fan of sweet fritters, she liked these. I saved the extra batter and about a week later used the fritters and scrambled eggs as the basis for a big breakfast brunch prior to going to the Festival Parade to party for the next six hours.

I must admit this was a much heather breakfast then the eggs and spam I had a year earlier. I also will acknowledge that my drinking habits for the day were also much healthier for both me and my community as I have to drive about 15 miles to the parade route and festival village and was far more responsible this year.

The plate above has one scrambled egg, with three dots of hot sauce, local fresh cucumbers, and tomatoes, and the pumpkin banana fritters. Filling, healthy and delicious, a wonderful way to start my day.

Ingredients:

1 pound pumpkin

2 ripe bananas

1 tsp vanilla extract

½ tsp cinnamon

½ tsp fresh ground ginger

¼ tsp fresh ground nutmeg

1 egg

1 cup flour

3/4 cup water

Directions:

1. Mash the boiled pumpkin and bananas to the bowl.

Mashed Pumpkin and Banana

2. Mix it and mash it well. (I used the potato masher and did it all by hand.)

3. Add the vanilla and spices and mix it into the pumpkin and bananas until uniform.

4. Add the egg and blend.

5. Add the flour and mix until uniform. I used a whisk for the rest of the steps.

Mix Everything Except Water

6. Add the water and mix until done. ( I used some water I boiled the pumpkin in.)

7. Fry until Golden Brown.

8. Serve as a side dish Crucian style. We snacked on these for brunch and then I ate the rest for my breakfast shown above.

Pumpkin Banana Fritters

Good, Better Best never let it rest. This is healthier but the next time I try it, I will switch to whole wheat flour and see what happens.

Crucian Prayer Breakfast

January 20, 2011

Crucian Prayer Breakfast

I don’t know how many other Caribbean Islands have a custom as lovely as our Crucian Prayer Breakfast. These are held for such unholy purposes as fundraisers for politicians and to bless candidates who are lying through their teeth in order to deceive the public and get reelected. Occasionally, they are held for good purposes such as the one I attended this past Saturday.

I am on the Steel Workers Scholarship board which is a Union endeavor at self help among the members to give their children scholarships to help defer the cost of college. Every year, I get to meet a half dozen very bright and sincere children who are working so hard to make it, I am sure that they would succeed without our help but they are so young that they don’t understand how strong they are so they always thank us and even come back years later to thank us again.

Since awarding scholarships is a seasonal occupation, we only meet from January to June. One of the nicer customs of this harmonious group is to start each year with a prayer breakfast which combines prayer, camaraderie and food as we discuss the coming year. Since most of us have been doing this for a decade, the administrative procedures have been stabilized so the focus is on the children as it should be.

Regardless if the purpose is good as in helping children succeed or evil as with politicians using the event to deceive the public, the food is always excellent and the offering differs from event to event.

The plate of food pictured above is what I started with and yes I had seconds. The numbers around the edge of the plate are approximately the position of a clock and the descriptions below correspond to the numbers in the picture.

1. Salt-fish Gundy. This is well washed salt-fish ground or chopped into a coarse past and blended with minced onion and oil and vinegar salad dressing. Occasionally lime juice is also used. This is appropriately served at breakfast, brunch, or cocktail hour.

3. Deviled Eggs

5. Herring Grundy Similar to Salt fish Gundy but based on dried herring. Usually a little spicier than Saltfish Gundy

7. Whole Wheat Dumb Bread made without yeast.

9. Stewed Eggplant

11. Stewed Okra and greens.

There was also a Tofu  dish for the vegetarian in our group.

          Last year we had pumpkin and banana fritters instead or Dumb bread and the ever popular jonny cake is usually available. What is served is based on the culinary skills of the person doing the cooking and also on what’s available. I have also had ham, scrambled eggs, black bread, avocado, cheese, stewed saltfish and I am sure many other items that I can’t remember.

          In my mind this is a tradition that should be shared with the world and it’s unfortunate that visitors to our island rarely get a chance to join these wonderful events or share the food.