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By Minna LaFortune

News Americas, NEW YORK, NY, Fri. June 24, 2016:  I love vegetables! Vegetables raw, vegetables cooked, I love them all and you should too!

It is not incorrect to say most Caribbean meals are not fully complimented with a fair share of vegetables – cooked or raw.

This is, however, rapidly changing  as many Caribbean cooks and chefs are producing creative salads and steamed vegetable medley combinations that are gaining in popularity among restaurant diners and dinner guests.

One of the favorite steamed vegetables medley mix among Caribbean diners is a cabbage  and carrot combination. Other favorites include steamed okra, pumpkin,  Choyote and carrots, Calaloo, pak choi and squash.

Fresh salads are also popular too. For example lettuce, tomatoes and cucumber has been a constant .  Some of the creative salads being served at parties and  Caribbean vacation spots are lettuce, carrots, raisins, tomatoes, avocado and water melon , Mango, watercress, oranges, and lettuce; Watercress, pineapple , salad greens, oranges, cheese and roasted corn or Pineapple, tomatoes and avocado.

These salads are all served with their individual dressings –  some are original recipes and some store bought.

The health benefits of vegetables – cooked or raw – cannot be overstated. Vegetables provide minerals and vitamins  that are essential to keeping the body healthy.

While some people find it difficult to include vegetables with their meal on a regular basis, the challenge can be minimized by choosing one or two vegetables that you like and eating them as often as you can with the meat of your choice.  Also get creative with your fresh vegetable salads –  add any ingredient you like and any dressing you like and enjoy!

One of my favorite meals with a cooked vegetable is Steak with Okra. Here is my recipe:

Steak With Okra


1 to 1 1/2 lbs. round steak

Salt and pepper meat

2 tsp. Worcestershire sauce

1/8 tsp. garlic powder

1 med. Onion

1 tsp Olive Oil

1  pound fresh okra


  • Season steaks with salt and pepper, garlic powder and Worcestershire sauce.
  • Marinate over night.
  • Cook until tender.
  • Add okra to a pot with onions and a little oil.
  • Cover and steam until okra is done. (Okra can be substituted for carrots, cabbage, eggplant, Choyote or squash. )

Bon Appetite!


EDITOR’S NOTE: Minna LaFortune is a trained Caribbean caterer and also president, Society for the Advancement of the Caribbean Diaspora (SACD). Check out her food group on Facebook at
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