At least once a year I travel to some place in the Caribbean or West Indies. There’s nothing like island flavor and culture to really get you in tune with your mind, body, and soul. To top it off, the flavors from the Caribbean down right amazing – so, instead of going, we’re bringing the island to us with my jerk cauliflower with rice and white peas!

Jerk Cauliflower – 136 calories per serving

(Note: Makes 2 servings)

-1/2 a large head of cauliflower cut into florets

-1 1/2 tablespoons of dry jerk seasoning (Recipe to follow)

-2 tablespoons of olive oil

1. Preheat the oven to 375 degrees. Meanwhile, toss the cauliflower florets with the olive oil and the jerk seasoning.

2. Arrange on a sheet tray and roast in the oven for about 20 minutes or until the cauliflower is tender and golden brown. Serve with rice and white peas. (Recipe to follow)


Jerk Seasoning

1/4 teaspoon of allspice

1 1/2 teaspoons of Kosher salt

1/2 teaspoon of garlic powder

1 teaspoon of white sugar

1/2 teaspoon of chili powder

1/4 teaspoon of ground cloves

1 teaspoon of dried thyme

1 teaspoon of black pepper

1/4 teaspoon of cinnamon

The zest of 1 lime


Rice with White Peas – 200 calories per serving

(Note: Makes 4 servings)

2 cups of white rice

1 can of white beans, rinsed and drained

2 tablespoons of olive oil

1 cup of onion, minced

4 cloves of garlic, minced

2 cups of coconut water

2 cups of vegetable stock

1 bay leaf

1 teaspoon of dried thyme

Chopped parsley

1. On medium heat, warm olive oil. Then add rice, onion, and garlic the pan to toast. Stir occasionally so nothing burns.

2. As the rice cooks, add parsley and thyme. Continue to stir occasionally.

3. Once the rice is light golden in color, add the vegetable stock and coconut water. Then, stir in the beans.

4. Cook the mixture until the liquid evaporates. Add a lid and let stand 10 minutes. Then, fluff with a fork and enjoy.


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