Breadfruit oil down

Healthy vegan Oil Down recipe with numerous benefits

Oil Down is considered the national dish of Grenada, but is enjoyed by people all around the world. There is no set recipe to say, as every family has a variation on the standard Oil Down recipe. The only constant is breadfruit.

Breadfruit has a lot of health benefits as it reduces joint and muscle pain, prevents bacterial infections and is suitable for gluten-free diets as noted on verywellfit.com. Here are some more nutritional facts about breadfruit.

Breadfruit Nutrition Chart

Breadfruit oil down
PrincipleNutrient ValuePercentage of RDA
Energy103 Kcal5%
Carbohydrates27.12 g21%
Protein1.07 g2%
Total Fat0.20 g1%
Cholesterol0 mg0%
Dietary Fiber4.9 g13%
Vitamins
Folates14 µg3.5%
Niacin0.900 mg6%
Pyridoxine0.100 mg8%
Riboflavin0.030 mg2%
Thiamin0.110 mg9%
Vitamin A0 IU0%
Vitamin C29 mg48%
Vitamin E0.10 mg1%
Vitamin K0.5 µg<1%
Electrolytes
Sodium2 mg0%
Potassium490 mg10.5%
Minerals
Calcium17 mg2%
Copper0.084 mg9%
Iron0.54 mg7%
Magnesium25 mg6%
Manganese0.060 mg2.5%
Phosphorus30 mg4%
Selenium0.6 µg1%
Zinc0.12 mg1%
Phyto-nutrients
Carotene-ß0 µg
Crypto-xanthin-ß0 µg
Lutein-zeaxanthin22 µg
Source: https://www.stylecraze.com/articles/benefits-of-breadfruit-for-skin-hair-and-health/
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Sweet TnT 100 West Indian Recipes

Sweet TnT 100 West Indian Recipes is your kitchen guide to cooking in the Caribbean. Add flavour to your pot and put a smile on everyone’s faces with the right amount of seasonings, spices and stories about the foods you prepare. This cookbook contains 100 tantalising recipes and full colour photographs of home-cooked meals, street foods, treats and drinks that are known in the West Indies for having particular names, ingredients and preparations.

Breadfruit for oil down

Oil Down recipe

INGREDIENTS

1 breadfruit (peeled and chopped)

3 cups (packs of coconut milk)

1 onion (diced)

3 cloves garlic (diced)

2 tablespoons of olive oil

1 pound pumpkin (cubed or grated)

2 medium carrots (cubed or grated)

6 medium potatoes cubed

3 pimentos diced

Oregano (to taste)

Thyme (to taste)

Chive (to taste)

1 Scotch Bonnet pepper

Seasoning and spices to taste

Breadfruit oil down

OPTIONAL INGREDIENTS

Dasheen bush (Taro) chopped

Green bananas (green fig) peeled and chopped

Dumplings

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INSTRUCTIONS

The instructions for making Oil Down vary but the results are generally the same. You can sauté the onion and garlic first and then add the ingredients and simmer for 45 to 60 minutes.

Or, you can add all of the ingredients to a pot and simmer over medium heat and get the same results.

When stirring the Oil Down make sure not to burst the Scotch Bonnet pepper or else you will end up with a very spicy Oil Down.

Grating the pumpkin and carrots allow them to cook quickly as opposed to them being cubed.

Breadfruit oil down

Traditionally, oil down is made using pickled pig tails, chicken or fish. You can add these if you are looking to create a more traditional oil down.

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