Earth Food Love: Ingredients in Jamaican Vegan Cooking

By Eartha Aisha Lowe | August 20, 2024

Veganism in Jamaica is a vibrant and ever evolving movement deeply rooted in the island’s cultural heritage, particularly influenced by the Rastafarian community. The term “ital,” derived from “vital,” refers to a plant-forward way of eating that emphasizes natural, unprocessed foods, aligning with the Rastafari belief in living harmoniously with nature and avoiding artificial additives.

In recent years, veganism has gained traction beyond traditional Rastafarian communities. A younger generation of Jamaicans, influenced by global health trends and increased awareness of dietary impacts on well-being, are embracing a plant-based lifestyle.This shift has led to innovative takes on traditional Jamaican dishes while adhering to vegan principles.

PEPPERMINT

There is a lighthearted belief in Jamaica, that a steaming cup of peppermint tea can remedy just about any discomfort. Experiencing a headache? “Go drink some tea.” Is your little toe bothering you? “Go drink some tea.”

SCALLION

The scallion, commonly referred to as green onion, is a young tender onion that has not yet developed a full bulb.

In Jamaican cuisine, the entire scallion—encompassing both the white and green sections—is utilized as a key ingredient in numerous traditional dishes. Scallions play a vital role in enhancing flavours when incorporated into marinades, soups, stews, rice and peas, and sautéed greens such as callaloo. Their taste harmonizes beautifully with other essential components of Jamaican cooking, including thyme, coconut milk, and Scotch bonnet pepper.

SCOTCH BONNET PEPPERS

 Scotch bonnet peppers play a crucial role in numerous traditional dishes and embody the fiery spirit of Jamaican culture. These peppers exhibit a spectrum of colours, including yellow, orange, and red, and are widely regarded as the most prominent hot pepper variety in Jamaica. The preparation of jerk seasoning and jerk marinade primarily depends on two key ingredients: scotch bonnet pepper and allspice.

Scotch bonnet peppers can be incorporated into recipes by chopping them finely or by simply piercing a few holes in one before adding it to soups or stews, allowing for a gradual infusion of heat throughout the dish.

 

THYME

Thyme, celebrated for its fragrant flavour and therapeutic benefits, holds a dual title as both the king and queen of herbs in Jamaican culinary traditions.

In the realm of traditional Jamaican cooking, thyme is frequently incorporated into soups and stews, where it enriches the broth with its unique scent. This herb plays an essential role in rice dishes as well, especially in the beloved rice and peas, a staple often enjoyed on Sundays. In this particular dish, thyme enhances the flavour of the rice while harmonizing beautifully with coconut milk and red kidney beans, culminating in a delightful side that complements a variety of main courses.

When considering its versatility, thyme is also brewed into teas or utilized in herbal remedies to alleviate ailments such as colds or digestive discomfort.
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Jamaican cuisine naturally lends itself to vegan options due to its reliance on fresh fruits, vegetables, legumes, and grains.

Jamaican root vegetables, fruits, legumes, and grains form an integral part of the island’s agricultural output while enriching its culinary traditions with diverse flavours and nutritional benefits. Their cultivation reflects both the natural bounty of Jamaica’s environment as well as cultural practices that have evolved over generations.

There is a strong focus on farm-to-table practices. Many Rasta communities engage in organic farming practices that prioritize self-sufficiency and environmental stewardship. Initiatives often include educating others about the benefits of eating plant-based while providing affordable access to fresh produce.

ACKEE

 Ackee is a bright red tropical fruit that, when ripe, bursts open to reveal three large black seeds attached individually to a soft, creamy yellow flesh. Ackee is the national fruit of Jamaica as well as a component of the island’s national dish – Ackee and Saltfish. Although the ackee is not indigenous to Jamaica, it has remarkable historic associations. Originally, it was imported to the island from West Africa. Now it grows there luxuriantly, producing large quantities of edible fruit each year.

Ackee, one of Jamaica’s most beloved delicacies, is also commonly prepared alongside callaloo, Bok choy, butter beans, or Hearts of Palm (replaces the Saltfish) to create a satisfying earth food experience.

BELL PEPPERS

The colours red, gold, and green are imbued with profound cultural and spiritual significance within the Rastafarian movement in Jamaica. These hues are not merely aesthetic choices; they are deeply woven into the fabric of Rastafarian identity and their connection to African heritage. The prominence of these colours extends beyond clothing and flags to encompass various forms of artistic expression, including art, music, and even culinary traditions.

Rasta Pasta is a unique dish that marries Italian pasta with the vibrant flavours characteristic of Caribbean cuisine, particularly those found in Jamaican cooking. The incorporation of red, gold, and green bell peppers into Rasta Pasta serves a dual purpose: it pays homage to Rastafarian culture while also enhancing both the visual appeal and flavour profile of this cherished Jamaican dish.

Red: Represents bloodshed and struggle. Gold: Symbolizes wealth and prosperity. Green: Signifies nature’s beauty and hope.

These colours collectively encapsulate the essence of Rastafarian beliefs and values, making them integral to both cultural expression and culinary practices.

BREADFRUIT

 

Known for its starchy potato-like flesh, Breadfruit is a round, tropical fruit mostly cultivated in the Caribbean and Pacific islands. In the green stage, breadfruit’s interior is hard, white in colour and somewhat fibrous. When fully ripe, the fruit is relatively soft, the interior is cream coloured or yellow and pasty.

Breadfruit can be cooked and eaten at stages of maturity, although it is mostly harvested when it is mature but firm. Roast breadfruit directly in charcoal for a deep smoky flavour, fry it, or serve boiled.

CALABAZA PUMPKIN "JAMAICAN PUMPKIN"

Calabaza pumpkin is a type of winter squash that is native to Central and South America and the Caribbean.

It is often referred to as the West Indian pumpkin due to its popularity in those regions. The taste of calabaza is characterized by a mild sweetness combined with nutty undertones, which makes it comparable to both butternut squash and acorn squash in flavour.

In Jamaica, pumpkin is a key ingredient in various traditional soups, particularly in the beloved Jamaican Pumpkin Soup.

CALLALOO

Leafy green Callaloo, is a highly popular staple in Jamaican cooking. Steamed with ingredients including onion, garlic, scotch bonnet pepper, thyme, and scallion, callaloo can be served as a side, used as a stuffing for dumplings, cooked in soups, stews, or in rice and rasta pasta dishes.

CARROTS

Carrots are a vital ingredient in Jamaican culinary traditions, finding their way into a variety of traditional dishes, salads, side dishes, and beverages such as carrot juice. Their importance extends beyond mere flavour; they also hold cultural significance related to health and nutrition.

Classic examples include stews and soups where carrots contribute both texture and sweetness, as well as Jamaican Coleslaw, which typically features grated carrots combined with cabbage.

Carrot Juice: A Popular Beverage
One of the most beloved drinks in Jamaica is carrot juice. The preparation method usually involves blending fresh carrots with water, sweetened condensed milk, vanilla extract, and spices like nutmeg or ginger.

This combination results in a rich and creamy beverage known as Jamaican Carrot Juice.

CHAYOTE

Chayote, or chocho, vaguely resembles the avocado having only one large seed. Treat it as you would zucchini or other summer squash – that is, quite gently. To prepare, cut in half, remove the pit, and peel the skin under running water. Chocho is commonly used in soups.

COCOA

The cacao tree thrives in the tropical climate of Jamaica, where it is cultivated. The island’s rich volcanic soil, combined with its warm temperatures and ample rainfall, creates an ideal environment for growing high-quality cacao beans.

One of the most beloved uses of Jamaican cacao is in making Cocoa Tea or Jamaican Hot Chocolate. This traditional breakfast beverage is typically crafted using grated chocolate mixed with water or milk, along with spices like cinnamon and nutmeg for added warmth and flavour.

COCONUT

 

The aroma of rice and peas, infused with an array of aromatic spices, wafts effortlessly through communities every Sunday as families engage in their customary dinner preparations in Jamaica. You can smell the fragrant thyme. To walk by someone’s home is to smell the story of your neighbour’s rice and peas process. If it didn’t smell slightly sweet, the coconut milk has not yet been added to the peas.

The coconut milk utilized in the preparation of Jamaican rice and peas is typically crafted from scratch at home. In many households, it is often the younger children who enjoy the task of grating the thick flesh of the mature brown coconut that is essential for this process. One of the key benefits of producing your own coconut milk at home is that you have control over both the ingredients and their quality, ensuring that you are fully aware of what you are consuming.

Globally, the demand for coconut milk is experiencing significant growth as an increasing number of individuals are choosing healthier alternatives to traditional dairy products.

Preparation of Coconut Milk
Coconut milk is produced by combining the grated flesh of a mature brown coconut with water. This mixture is then strained through a fine sieve or strainer to extract the liquid while separating out the solid components.

This rich and creamy ingredient is commonly utilized in various Jamaican dishes to impart richness and depth of flavour to curries and stews.

GREEN BANANAS AND PLANTAINS

Green bananas can be prepared in various ways, showcasing their versatility within Jamaican cuisine. They can be boiled and served as a side dish alongside main courses, incorporated into soups, or transformed into delicious banana chips and banana porridge.

Plantains, while they share similarities with bananas, are more akin to vegetables in terms of flavour and texture. Unlike bananas, plantains must be cooked before consumption.

The culinary applications of plantains vary depending on their degree of maturity: green, when the skin is completely green and the flesh hard; speckled, when the skin has both green and yellow patches and the flesh is softer; mature when the skin is yellow, and the flesh takes on a yellowish hue. In Jamaica, fried ripe plantains are a cherished dish, often served as a side or enjoyed as a snack.

GROUND PROVISIONS

Ground provisions refer to a variety of traditional root vegetables and starchy foods that are staples in Jamaican cuisine. These include yams, sweet potatoes, dasheen (taro), eddoes, cassava, and green bananas. The term encompasses both tubers that grow underground and some other starchy foods that are commonly prepared alongside these root vegetables.

MANGOES

Mangoes in Jamaica are not just a beloved fruit; they play an integral role in enhancing flavours across various culinary applications—from fresh consumption to complex sauces and desserts.

The peak season for mangoes in Jamaica typically occurs from late May to early June. During this time, the fruit is at its ripest and most abundant, with various local varieties including East Indian and Julie mangoes, becoming available for consumption. The overall mango season generally spans from April to September, but the highest concentration of ripe mangoes coincides with late spring and early summer.

This period is celebrated by many Jamaicans, as it marks a time when the fruit is not only plentiful but also deeply integrated into cultural practices, including folk songs and community gatherings centered around enjoying this beloved tropical fruit.

Mangoes are commonly consumed fresh, either by peeling and slicing them or by biting directly into the fruit. This method of eating is particularly treasured as it allows individuals to fully appreciate the sweet, natural juices that flow from the fruit.

OKRA

Originating from Africa, okra is a vegetable that resembles a chili, typically ranging in size from 3 to 5 inches with either dark green or purple skin. When sliced open, okra reveals a tender interior filled with rows of small seeds and a somewhat slimy texture. Jamaican cuisine incorporates okra into various popular dishes such as Pepper Pot Soup and Okra Slime.

PEAR

In Jamaica, the avocado is popularly known as “pear.” This fruit is frequently enjoyed when sliced and served alongside spiced buns such as Bulla or placed on hard dough bread. Furthermore, it is common to see pear paired with a variety of main dishes.