Eat Healthy and Cheap: Caribbean recipes Whole plant foods, no added oil, no added sugar, no refined flour, little added salt. Caribbean recipes only. 2026-07-18T00:00:00.000Z https://eathealthyandcheap.com/cuisine/caribbean/ Eat Healthy and Cheap Baigan Choka, Trini Roasted Eggplant https://eathealthyandcheap.com/recipes/baigan-choka-trini-roasted-eggplant/ 2026-07-18T00:00:00.000Z Fire-roasted eggplant mashed smoky with charred garlic, then woken up with a dry toasted-onion chunkay and scotch bonnet, a Trini spread for rice or roti. Callaloo https://eathealthyandcheap.com/recipes/callaloo/ 2026-07-18T00:00:00.000Z Collard greens simmer down with onion, garlic, and a whole habanero, thickened by okra the way Trinidadian callaloo is, with no coconut milk needed. Caribbean Baked Bananas with Allspice and Orange https://eathealthyandcheap.com/recipes/caribbean-baked-bananas-allspice-orange/ 2026-07-18T00:00:00.000Z Ripe bananas baked in date-sweetened orange juice with allspice, cinnamon, and nutmeg, topped with toasted walnuts and raisins. Coconut-free, no sugar, no oil. Caribbean Cornmeal Pone https://eathealthyandcheap.com/recipes/caribbean-cornmeal-pone/ 2026-07-18T00:00:00.000Z A firm, spiced cornmeal pudding baked with grated pumpkin, raisins, and dates instead of sugar and coconut, cut into chewy squares and eaten by hand. Caribbean Cornmeal Porridge https://eathealthyandcheap.com/recipes/caribbean-cornmeal-porridge/ 2026-07-18T00:00:00.000Z Cornmeal whisked slowly into plant milk and water until thick and smooth, warmed with cinnamon and nutmeg and sweetened only with banana and dates. Caribbean Green Seasoning White Bean Dip https://eathealthyandcheap.com/recipes/caribbean-green-seasoning-white-bean-dip/ 2026-07-18T00:00:00.000Z White beans blended with Caribbean green seasoning of scallion, thyme, garlic, and scotch bonnet, lifted with lime and allspice. Coconut-free, spicy, no oil. Caribbean Peanut Punch, Coconut-Free https://eathealthyandcheap.com/recipes/caribbean-peanut-punch/ 2026-07-18T00:00:00.000Z A coconut-free Caribbean peanut punch blended with soy milk for protein, dates for sweetness, and the grate of nutmeg that makes it taste like home. Caribbean Pumpkin Soup https://eathealthyandcheap.com/recipes/caribbean-pumpkin-soup/ 2026-07-18T00:00:00.000Z Calabaza pumpkin simmered soft with carrot and thyme around a whole scotch bonnet, blended silky with no coconut milk, finished with lime and scallion. Caribbean Rice and Peas https://eathealthyandcheap.com/recipes/caribbean-rice-and-peas/ 2026-07-18T00:00:00.000Z Brown rice simmered with kidney beans, scallion, thyme, and allspice, a whole habanero perfuming the pot without heat, a coconut-free take that leans on the aromatics instead. Caribbean Scotch Bonnet Pepper Sauce https://eathealthyandcheap.com/recipes/caribbean-pepper-sauce/ 2026-07-18T00:00:00.000Z Scotch bonnet heat blended with carrot, garlic, and vinegar into a fiery Caribbean table sauce, coconut-free and built without a grain of salt. Caribbean Slaw with Lime and Thyme https://eathealthyandcheap.com/recipes/caribbean-slaw-with-lime-and-thyme/ 2026-07-18T00:00:00.000Z A crisp island slaw of cabbage, carrot, and sweet pepper dressed in lime, thyme, and allspice, with a whisper of Scotch-bonnet heat. No mayo, no oil, no salt, and it holds all afternoon. Caribbean Stewed Red Beans https://eathealthyandcheap.com/recipes/caribbean-stewed-red-beans/ 2026-07-18T00:00:00.000Z Kidney beans stewed soft with thyme, allspice, and a whole scotch bonnet left to perfume the pot without tearing it apart. Cou-Cou, Barbadian Cornmeal and Okra https://eathealthyandcheap.com/recipes/cou-cou/ 2026-07-18T00:00:00.000Z Barbados's national side: coarse cornmeal cooked with okra, whose natural slip turns it silky and smooth, stirred stiff and turned out in a mound. Cuban Avocado and Watercress Salad https://eathealthyandcheap.com/recipes/cuban-avocado-and-watercress-salad/ 2026-07-18T00:00:00.000Z Cuba's ensalada de aguacate: ripe avocado and peppery watercress with thin red onion, lime, and toasted cumin. Cool, rich, and dressed without oil. Cuban Black Bean Soup https://eathealthyandcheap.com/recipes/cuban-black-bean-soup/ 2026-07-18T00:00:00.000Z Black beans simmered soft with a green pepper and cumin sofrito, half the pot blended for body, finished with a splash of vinegar the way a Cuban cook would. Cuban Mojo, Garlic and Sour Orange Sauce https://eathealthyandcheap.com/recipes/cuban-mojo/ 2026-07-18T00:00:00.000Z Cuba's garlic-citrus sauce: crushed garlic steeped in orange and lime with toasted cumin and oregano. Spoon it over beans or potatoes in place of salt. Cucumber Chow, Trinidadian Style https://eathealthyandcheap.com/recipes/trinidadian-cucumber-chow/ 2026-07-18T00:00:00.000Z Trinidadian cucumber chow: thick cucumber cubes marinated in lime, raw garlic, scotch bonnet heat, and cilantro until they turn crisp and fiery. Jamaican Hominy Corn Porridge https://eathealthyandcheap.com/recipes/jamaican-hominy-corn-porridge/ 2026-07-18T00:00:00.000Z Whole hominy simmered soft in soy milk with cinnamon, nutmeg, and ginger, sweetened with dates. A warm Jamaican breakfast bowl, coconut-free and unrefined. Jamaican Peanut Porridge https://eathealthyandcheap.com/recipes/jamaican-peanut-porridge/ 2026-07-18T00:00:00.000Z A thick Jamaican breakfast of peanut butter and oats simmered into soy milk, warmed with cinnamon and nutmeg and sweetened only with blended dates. Jamaican Steamed Cabbage https://eathealthyandcheap.com/recipes/jamaican-steamed-cabbage/ 2026-07-18T00:00:00.000Z Shredded cabbage steamed in its own moisture with carrot, sweet pepper, thyme, and allspice, sharpened with scotch bonnet, a quick Jamaican side. Mango Chow, Trinidadian Street Snack https://eathealthyandcheap.com/recipes/mango-chow/ 2026-07-18T00:00:00.000Z A Trinidadian street snack of ripe mango tossed with lime, garlic, hot pepper, and cilantro, left to macerate until the fruit drinks the seasoning. Pikliz, Haitian Spicy Pickled Slaw https://eathealthyandcheap.com/recipes/pikliz/ 2026-07-18T00:00:00.000Z Haitian pickled cabbage and carrot set alight with Scotch bonnet and cured in lime and vinegar, a fiery coconut-free relish that keeps for weeks. Sweet Potato Pudding, Coconut-Free https://eathealthyandcheap.com/recipes/caribbean-sweet-potato-pudding/ 2026-07-18T00:00:00.000Z A baked Jamaican pudding of grated sweet potato and cornmeal, spiced with cinnamon and nutmeg, sweetened with dates and bound with soy milk, not coconut. Tamarind Balls, Caribbean Date-Sweetened https://eathealthyandcheap.com/recipes/caribbean-tamarind-balls/ 2026-07-18T00:00:00.000Z Caribbean tamarind balls made without the usual sugar: sour tamarind kneaded into a date paste with a whisper of chile, rolled in toasted sesame. Trini Curry Channa, Caribbean Spiced Chickpeas https://eathealthyandcheap.com/recipes/trini-curry-channa-caribbean-spiced-chickpeas/ 2026-07-18T00:00:00.000Z Trinidad's street-snack chickpeas simmered in burnt curry and geera with thyme and scotch bonnet, the filling for doubles. Coconut-free, spicy, no oil or salt.