Cuba

National Dish

Ropa Vieja
Like many great parts of Cuban culture, ropa vieja started life in Spain. Its name literally
translates to ‘old clothes’ and the story goes that a penniless old man once shredded and cooked
his own clothes because he could not afford food for his family. He prayed over the bubbling
concoction and a miracle occurred, turning the mixture into a tasty, rich meat stew. The recipe
for ropa vieja is over 500 years old and originated with the Sephardic Jews in the Iberian
peninsula of Spain. Because cooking was not allowed on the Sabbath, the Sephardi would slow-
cook a hearty stew the night before.

 2 pounds chuck
 1 large yellow onion thinly sliced
 1 of each large green red and yellow bell pepper, thinly sliced
 4 cloves garlic minced
 2 teaspoons dried oregano
 2 teaspoons ground cumin
 2 teaspoons sweet paprika
 1 teaspoon smoked paprika
 1/8 teaspoon ground allspice
 1/8 teaspoon ground cloves
 2 teaspoons kosher salt
 1/2 teaspoon freshly ground black pepper
 1/2 cup dry white wine
 1 cup chicken broth
 1 16 ounce can crushed tomatoes
 1 6 ounce can tomato paste
 2 bay leaves
 1 large carrot cut in half
 1 large stalk celery cut in half
 1 cup green olives , rinsed and drained (you can slice them if you prefer)
 1/2 cup roasted red peppers , drained
 1/4 cup pimientos , drained
 2 tablespoons capers , rinsed and drained
 1/3 cup chopped fresh parsley

INSTRUCTIONS

1. Pat the beef dry and sprinkle with salt and freshly ground black pepper.

2. Heat a little oil in a Dutch oven over high heat. Once very hot add the beef and brown
generously on all sides. Transfer the beef to a plate. (Do not discard the drippings and
blackened bits in the pot, they are key to the flavor.)

3. Add the sliced vegetables to the pot and cook over medium heat for 15-20 minutes until
caramelized. Add the garlic and spices and cook for another minute. Add the white wine
and bring it to a rapid boil, deglazing the bottom of the pan (scraping up the browned bits
on the bottom of the pan).

4. Add the broth, crushed tomatoes, tomato paste and bay leaves. Simmer for 5 minutes.
 5. Return the roast to the pot along with the pieces of carrots and celery. Bring to a boil,
reduce the heat to low, cover and simmer for 3-4 hours or until the beef is fork tender and
falls apart easily. Discard the celery, carrots and bay leaves.

6. Transfer the beef to a plate and shred it. Return the shredded beef to the pot.

7. Stir in the olives, roasted red peppers, capers and pimientos. Simmer uncovered to
thicken the sauce for 30 minutes. Stir in the parsley and add salt and pepper to taste.

Haiti

National Dish

Soupe joumou

Soupe joumou, the national dish of Haiti, is a unique blend of West African Scotch
bonnet peppers, New World squash and classic French pot-au-feu. After defeating Napoleon's
army in 1803, the formerly enslaved Africans in Saint-Domingue declared their independence on
Jan.
 Recipe

Ingredients

 1 pound beef stew meat

 1 pound beef bones
 Juice of 3 limes (about 6 tablespoons), divided
 1 medium onion (7 ounces, any type), chopped
 1/2 green bell pepper, chopped
 1 bunch scallions, chopped
 1 head garlic, peeled and cloves separated
 1/4 cup chopped fresh parsley
 1 tablespoon olive oil
 12 cups plus 1 tablespoon water, divided, plus more as needed
 1 teaspoon kosher salt
 2 tablespoons Creole or Cajun seasoning
 One (2 1/2- to 3-pound) kabocha squash
 3 medium potatoes (1 pound 8 ounces), diced large
 3 medium carrots (10 ounces), chopped
 3 ribs celery, chopped
 1 turnip (12 ounces), diced large
 1 large leek (white and light green parts only), halved lengthwise and sliced
thinly, then rinsed clean of sand and dirt
 1 whole green Scotch bonnet pepper, left uncut (optional)
 1 extra-large chicken bouillon cube (1/3 ounce/12 grams), such as Maggi or
Knorr brand
 10 sprigs fresh thyme, tied with twine, plus more for garnish
 1 small head green cabbage (1 pound), cut into 1- to 2-inch ribbons
 3/4 cup penne pasta or other similar pasta

Instructions

Step 1
In a large bowl, combine the meat and bones with two-thirds (about 4 tablespoons) of the lime
juice and let sit for 10 minutes. Rinse the meat and bones thoroughly.

Step 2
In a blender or food processor, combine the onion, bell pepper, scallions, garlic, parsley, olive
oil, 1 tablespoon of water and salt and process until the mixture resembles a paste.

Step 3
In an 8-quart or larger stockpot, combine the meat, bones and the herb paste. Add the Creole or
Cajun seasoning, stir to combine and let marinate for at least 10 minutes and up to 24 hours for
richer flavor (if marinating for longer than 1 hour, cover and refrigerate).
Step 4
Without peeling, cut the squash in half, then scoop out and discard the seeds. Cut the flesh into
wedges to get a total of 4 to 6 large wedges. Place the squash wedges on top of the meat and add
6 cups of water. Set the stockpot over medium-high heat and bring to a boil. Cover the pot and
cook until the squash is tender, 15 to 20 minutes. Transfer the squash to a large bowl and let cool
slightly. Using a spoon, scoop out the squash flesh and transfer it to a blender or food processor.
Add 2 cups of water and blend until smooth. Pour the squash puree into the stockpot and stir to
combine.

Step 5
Add the potatoes, carrots, celery, turnip, leek and the Scotch bonnet pepper, if using, followed by
4 cups of water and the bouillon cube. Add the thyme bouquet and stir to ensure that nothing
sticks to the bottom of the pot.

Step 6
Bring to a boil, then decrease the heat to medium-low so the soup is at a simmer, cover and cook
for 20 minutes. Stir in the remaining lime juice. Taste, and season with additional salt, if desired.
If the soup gets too thick, add more water, 1/4 cup at a time, until it’s the desired consistency.

Step 7
Add the cabbage and pasta, stir to combine and simmer until the pasta is cooked and the cabbage
is tender, an additional 15 to 20 minutes.
Discard the thyme bouquet and the Scotch bonnet pepper, if using, and ladle the soup into bowls.
Garnish with fresh thyme, if using and serve hot.

Grenada

National Dish
 Oil Down

Oildown is Grenada's national dish. This savory one-pot meal is usually prepared
once a week or during anniversary of Independence celebrations across the island. The most
essential ingredients are coconut milk, turmeric, breadfruit, and callaloo and you can add
any meat, seafood or just stick with vegetables.

Ingredients

Oil Down Ingredients

 ▢2 lb Salted Pigtail
  ▢1 Lemon, cut in half
 ▢2 lb Chicken Wings, or chicken backs
 ▢½ cup Green Seasoning
 ▢4 cups Coconut Milk, make
 ▢3-4 tsp Ground Turmeric
 ▢1 lb Breadfruit, cut into chunks
 ▢2 Green bananas, sliced
 ▢4 Carrots, peeled and sliced into rounds
 ▢1 lb Pumpkin, cut into chunks
 ▢1 ½ cups Okra, cut in half
 ▢5 oz Spinach, use Callaloo instead if you can find it
 ▢1 tsp Salt

Dumpling Ingredients
 ▢1 cup all-purpose Flour , + 1-2 tbsp if necessary
 ▢½ tsp Salt
 ▢¼ cup Water

Instructions
1. Fill a large pot with water, 2 halves of (1) lemon, and 2 lb salted pigtail. Bring the
water to a boil, and boil for about 25 minutes. When the timer is done, drain the
pigtails.
2. In a small bowl, combine the 2 lb chicken and ½ cup green seasoning. Cover and
set in the fridge.
3. In a large bowl, whisk 4 cups coconut milk with 3-4 tsp ground turmeric. If you
can find fresh turmeric, blend the turmeric and coconut milk in a blender. Set aside.
4. Using a very large pot, add chicken (and green seasoning marinade) to the bottom of
the pot. Layer the boiled pigtails on top of the chicken.
5. Next, add the prepared 1 lb breadfruit, 2 green bananas, 4 carrots, 1 lb pumpkin,
and 1 ½ cups okra, and 1 tsp salt. Pour the coconut milk + turmeric combination
over the entire contents of the pot.
6. Lastly, put 5 oz greens (spinach or callaloo) at the top of the pot. Cover the pot with
a lid and cook over medium heat for 25 minutes. Do not stir.
 7. When there are about 10 minutes left on the timer, start making the dumplings. To do
so, add 1 cup all purpose flour, ½ tsp salt, and ¼ cup water to a small bowl. Knead
the combination until a smooth dough forms, that is not sticky but also not dry or
crumbly.
8. Roll the dough into dumplings the shape and size of your pinky finger. When the 25
minute timer is up, put the dumplings at the top of the pot, on top of the spinach.
9. Cover the pot again and allow it to cook for another 30-45 minutes. Do not stir.
10. When the timer is done, take the lid off of the pot. Make sure that there is a small
amount of liquid left in the bottom of the pot.

Barbados

National Dish

Cou Cou and Flying Fish

The island of Barbados is known for its exotic seafood (Flying Fish and Cou Cou) and
one such delicacy is flying fish. Cooked in a creole sauce, it is served with another local dish
called Cou Cou which is made from fine cornmeal and okra.
Fried Flying Fish
flying fish fillets12
eggs (beaten) 3
flour 1 cup
breadcrumbs 1 cup
soybean oil 2 cups
salt 2 tbsps.
limes 2

Creole Sauce
cloves garlic (crushed) 2
onion (sliced) 1
olive oil 3 tbsps.
bell peppers (sliced) 2
thyme (finely chopped) 1 tbsp.
stewed tomatoes 8 Oz.
sugar 1 tsp.
pepper sauce (vinegar, mustard, salt, pickled hot
1 tbsp.
pepper)
parsley (chopped) 4 tbsps.
stock ½ cup
Salt

Cou Cou
ounces fine yellow cornmeal8 Oz.
okras (sliced ¼ inch thick) 12
water 4 cups
Olive oil
Salt
Directions for Preparing Flying Fish and Cou Cou
For Flying Fish

1. Marinate the flying fish fillets in a mixture of water, lime juice, and salt for ten minutes.
2. Remove the filets and pat dry with a paper towel.
3. Coat each filet in dry flour, then the beaten egg mixture, and lastly in breadcrumbs
4. Heat the soybean oil and fry each fish filet until golden brown, and Set aside.

For Creole Sauce

1. To make the creole sauce, begin by adding oil to a skillet or frying pan. Sauté the onions,
bell peppers, and garlic in the hot oil for about a minute.
2. Add the thyme, sugar, stock, and pepper sauce. Cover the pan and let the sauce simmer
for about fifteen to twenty minutes.
3. Add the salt and chopped parsley. Turn off the heat.

For Cou Cou ( Flying Fish and Cou Cou )

1. Pour three cups of water into a pot.

2. Add salt and the sliced okra, bring to a boil and then turn off the heat.
3. Use a slotted spoon or strainer to remove the okra and set it aside. Retain the salted water.
4. In another pot on low heat, combine the fine cornmeal and one cup of water.
5. Use a wooden spoon or whisk to stir this mixture. Break up any lumps of cornmeal.
6. As the cornmeal mixture begins to thicken, gradually add the salted water.
7. Continue whisking. After three minutes more, mix in the cooked okra and turn off the
heat.
8. Spoon some Cou Cou into a bowl greased with olive oil.
9. As the Cou Cou begins to get firm, overturn the bowl onto a serving dish to plate it.
10. Serve the Cou Cou with the fried flying fish filets. Pour the creole sauce over the fish and
cut two lime slices for garnishing.
 Dominican Republic
National Dish

La Bandera
One of the most common recipes in the Dominican Republic is La Bandera,
which is considered the national dish. It is a colorful meal that matches the colors of the
country's flag and consists of rice, red beans, meat, and salad.
 Trinidad and Tobago
National Dish

Callaloo and Crab

Callaloo is the national dish of Trinidad and Tobago. It is a thick stew with the
consistency of a soup. Callaloo is made from dasheen leaves and cooked with an assortment of
herbs and spices. Traditionally, crabs are included in Callaloo, but meats such as chicken and
salted pork can also be incorporated in the stew.

Guyana
National Dish
 Pepperpot

Pepperpot, a national dish of Guyana, is a delightful meat-based stew, rich with

braised beef and infused with cinnamon, clove, thyme, and wiri wiri peppers, a small red
pepper that's native to Guyana