Ingredients:

• 4 broiler chickens
• ¼ hot green pepper
• 1 onion, sliced or 4 green onions, chopped
• 2 teaspoons salt and ½ teaspoon salt (for hot brine)
• 1 lime, sliced
• 2 tablespoons olive oil
• 1 tablespoon vinegar
• 1 tablespoon English mustard
• 2 cloves garlic, crushed
• ¼ teaspoon fresh chopped thyme

Cooking Instructions:

Cut chickens in half and put into large bowl for seasoning. Add salt garlic (one clove), thyme and half vinegar and one cup water. Allow marinating for several hours (approx. 4 or more). Then drain and place under broiler or over barbecue and cook until golden brown.

In the meantime, prepare hot brine. Pour two cups boiling water into a bowl; add garlic, ½ teaspoon salt, chopped onions, vinegar, green pepper and English mustard. Mix well and keep hot. When chicken is ready, put the halves into the brine as it comes off the fire. Following the last piece of chicken, add olive oil. Allow to stand for 5 minutes before serving, but keep hot. Pour on to a large platter and garnish with slices of lime.

Recipe by:Yolande Cools-Lartigue author of The Art of Caribbean Cooking.

Fresh Tomato, Lentil and Onion Soup is a delicious wholesome soup, ideally served with thick slices of wholemeal or granary bread.

Ingredients:

• 2 tsp sunflower oil
• 1 large onion, chopped
• 2 sticks celery, chopped
• ¾ cup split red lentils
• 2 large tomatoes, skinned and roughly chopped
• 3 ¾ cups vegetable stock
• 2 tsp dried herbes de Provence
• salt and freshly ground black pepper chopped parsley, to garnish

Cooking Instructions:

Heat the oil in a large saucepan. Add the onion and celery and cook for 5 minutes, stirring occasionally. Add the lentils and cook for 1 minute. Stir in the tomatoes, stock, dried herbs, salt and pepper. Cover, bring to the boil and simmer for about 20 minutes, stirring occasionally. When the lentils are cooked and tender, set the soup aside to cool slightly. Puree in a blender or food processor until smooth. Season with salt and pepper, return to the saucepan and reheat gently until piping hot. Ladle into soup bowls to serve and garnish each with chopped parsley.

Serves 4.

The Caribbean like everywhere else have some nutrition myths bouncing around. Take for example, deep-fried food are consider universally bad for you right? Well no! Fried foods don’t have to forever banished from a healthy diet. Done properly, fried foods could be made healthy.

In the next couple of weeks we’re going to be exploring some of the common food myths about sugar, fat – yes, even deep fried food, and more so you can feel good about enjoying those delicious island dishes you love without that twinge of guilt.

First up, is the myth about sugar – and how added sugar is always bad for you. Sugar is essential in any kitchen. Consider all that it does for baking, creating a delicious Fruitcake and ensuring crisp Coconut Tarts.

Keep in mind that other sweeteners like “natural” honey are basically refined sugar anyway—and they are all metabolized by your body the same way, as 4 calories per gram. Sugar also balances the flavors in healthy foods that might not taste so great on their own. Don’t go overboard, of course.

A little sugar can go a long way. Take for example, adding a wee bit of sugar to balance a tart grapefruit half or in plain yogurt. Most health experts suggest that added sugar supply no more than 10 percent of your total calories.

Do you still believe added sugar is always bad for you? If so, share your thoughts in the comments below.