Could Caribbean cuisine be the next Mediterranean diet?

Multiple trend watchers, including the National Restaurant Association, believe that Caribbean food will be the next big thing.

Perhaps this new trend represents our pandemic-suppressed desire to escape to a quiet island, or memories of a long-ago vacation sipping rum punch under a palm tree. Either way, there’s no doubt it’s time for tropical Caribbean foods and flavors to shine.

Restaurant menus are bursting with flavors of the Caribbean, from Jamaican chicken, oxtail and seafood ceviche to habanero aioli, plantains and tropical fruits. Cuban food in particular is having a moment. The term “Havana” is one of the most popular places identified on restaurant menus, with a 53% increase in use of this term over the last four years, according to Datassential.

Caribbean cuisine is a melting pot of Latin American and African foods with a layer of European influence, including Dutch, British and French. It also includes the cultural traditions of the indigenous populations of the islands.

I recently traveled to two islands in the Caribbean: Bonaire in the south and Turks and Caicos in the north. Bonaire is part of the ABC islands of the Dutch Caribbean, with Aruba and Curaçao, which lie just off the coast of Venezuela. The island boasts more pink flamingos than people and is one of the best places to experience deep sea diving and snorkeling.

Turks and Caicos is a British Overseas Territory that is known for its luscious turquoise waters and powdery white sand beaches. The 40 islands and cays of the country (low banks or reefs) are located on a marine platform that flows into the Atlantic Ocean.

Both experiences were completely different, but I came away with similar thoughts about how I want to bring some of the island vibes back to my life in Chicago.

If you’re not going to be packing your bags for the Caribbean soon, here’s how I recommend learning about some of the Caribbean cultural ways to benefit your health, protect the planet, and expand your palate at home.

We love our apples and bananas here in the US, but you can expand your regular fruit selections with tropical fruits like mango, papaya, passion fruit, guava, and prickly pear, which are available at most grocery stores.

Look out for pitaya, or dragon fruit, a bright pink, prickly fruit that has become the fastest-growing fruit on restaurant menus—up 124% over the past four years. These tropical fruits have also become a favorite with beverage makers and mixologists due to their sunny hues and paradise-like qualities.

Beyond eating more whole fruit, look for ways to infuse fruit into food like I experienced in the Caribbean, like citrus-glazed snapper, papaya salsa with shrimp tacos, or salad with mango chunks. Also consider fruit for dessert, such as roasted Caribbean pineapple with cinnamon, nutmeg, and allspice.

Root vegetables share some characteristics with root vegetables, such as carrots and beets, but they are not the same. Although root vegetables, such as potatoes, sweet potatoes, and yams, are grown underground, they differ in that they are actually enlarged parts of the stem that help nourish the plants. That is why root vegetables contain even more starch than root vegetables. Unfortunately, many carb-conscious eaters steer clear of root vegetables. However, these nutrient-packed vegetables must be accepted.

Root vegetables play a dominant role in Caribbean diets, including vegetables you may be less familiar with, such as cassava, cassava, taro, taro, dasheen, sweet potato, and Jerusalem artichoke or sunchoke.

In the Caribbean, root vegetables are known as “ground provisions” (starchy vegetables grown in the ground) and are considered staple foods, usually accompanying meats on the plate. One memorable dish I enjoyed while on Bonaire was the Guinea Fowl with Black Truffle Sauce and Malanga Chips at CHEFS restaurant at the Bamboo Bonaire resort.

Some Caribbean root vegetables are available in well-stocked US grocery stores, or you may have to visit Latino or Asian markets to find them. These Caribbean tubers can be prepared similar to a potato or sweet potato. They can be roasted whole or cubed, sliced ​​like chips or chips and cooked in a deep fryer, or added to soups and stews. What you can’t do is eat them raw, as many tubers contain compounds that could make you sick if left uncooked.

Similar to the Mediterranean diet, Caribbean cuisine focuses on fresh, wild-caught seafood from local waters, and I certainly enjoyed it every day while on Bonaire and in the Turks and Caicos Islands. Unfortunately, almost 90% of Americans do not eat shellfish twice a week, which is the amount recommended by the dietary guidelines.

Once you get in the habit of eating more seafood, you’ll want to keep doing it. I know I did. I also left the islands with a new appreciation for sustainable fishing, which was constantly reinforced on every menu.

I was lucky enough to be in the Turks and Caicos during lobster season, which is strictly controlled to prevent overfishing. The Caribbean spiny lobster lacks the large front claws you’ll find on Maine lobsters. So, it’s all about the big and delicious tail meat.

I enjoyed the Caribbean lobster in multiple ways, expertly prepared by Chef Andrew Mirosch, Culinary Director of the elegant Wymara Resort and Villas. This variety of preparation styles included Chili Lime Butter Poached Lobster Tail, Grilled Lobster Tail with Pineapple Fried Rice, Lobster Spring Rolls and Lobster Tacos.

To bring this Caribbean specialty home with you, look for frozen lobster tails at your grocery store. It’s a convenient and delicious option to help you eat more seafood.

While care is taken to protect overfishing of Caribbean lobster, sometimes the sustainable option means trying to deliberately overfish. That is the case with lionfish, an invasive species that is wreaking havoc on Caribbean reefs. The striking lionfish, with its red stripes and venomous spiky fins that resemble a lion’s striking mane, may be an attraction in home aquariums, but it is a serious threat in the Caribbean Sea.

That is why there is a concerted effort on Bonaire to spear lionfish to help eradicate these voracious predators. Fortunately, lionfish are delicious to eat. One of Bonaire’s biggest champions of lionfish is the Cactus Blue food truck, which has become famous for its lionfish burgers and wraps.

Increasingly, restaurants in the US are beginning to serve lionfish. That’s the goal of the “Eat Lionfish” campaign launched by the US National Oceanic and Atmospheric Administration to help control the overpopulation of this pesky invader. So next time you see lionfish on a menu, ask for it. You are making a sustainable choice that helps preserve coral reefs.

Sometimes it takes spending time on an island to really appreciate the urgency of protecting the environment. When you are surrounded by water, you quickly realize how connected you are to nature. This is why the locals of the Caribbean are fiercely overprotective of the ocean and the land.

Bonaire’s motto is “It’s in our nature”, and it was evident how committed they are to nature conservation. The small Dutch island was the world’s first Blue Destination and encourages all visitors to sign the Bonaire Bonaire, pledging to respect the island’s natural ecology both on land and under the sea.

Bonaire is a leader in reef conservation, and we were reminded that when swimming, snorkeling and kayaking we should only use reef-safe biodegradable sunscreen. Bonaire also banned single-use plastic bags, straws, stirrers, and cutlery.

When you see how committed the islanders are to sustainability, you can’t help but be inspired to make more changes to the home.

Due to the diverse demographics and multicultural history of the Caribbean, the cuisine is endlessly diverse. Yet it is united by its use of bold flavors, from spicy marinades and fiery barbecue to tangy citrus and warm, salty spice.

Coconut, molasses, tamarind, ginger, allspice (capsicum), scotch bonnet peppers, habanero, and other chili peppers are common flavors in the Caribbean. You will also find many floral and fruity flavors.

On Bonaire I discovered vadouvan, a French-style curry powder that combines cumin, cardamom, coriander, cloves, turmeric, mustard seeds, shallots, garlic, and fenugreek. It inspired me to experiment with this mix at home. A quick search online turned up DIY recipes for vadouvan and ready-to-use spice bottles of the mix.

The sunny flavors of the Caribbean may be a plane ride away, but most of the ingredients are widely available in the United States so you can get an authentic taste of the island at home. Improving the flavor helps make healthy foods more appealing and turns simple dishes into unique experiences.

While Caribbean cuisine may be all the rage from a culinary perspective, it is not entirely equivalent to the Mediterranean way of eating. The emphasis on seafood is similar, but the traditional Caribbean diet is much richer in meat, including curried goat, stewed pork, and beef dishes. Olive oil is scarce. Sweets and fried foods are more frequent.

Caribbean islanders tend to be at higher risk of obesity and diet-related diseases, so they don’t enjoy the same health benefits as people living in the Mediterranean region. However, multiple educational efforts are underway to help address health problems in the Caribbean. Some experts blame the Western influx of fast food restaurants and imported processed foods for these increased health risks.

Groups like the Caribbean Food and Nutrition Institute are encouraging a return to Caribbean cultural food customs with these renewed public health initiatives.

The basis of the traditional Caribbean diet is based on ingredients of plant origin. Staples include ground provisions or tubers, rice, corn, grains, fruits, vegetables, and legumes, such as the local pigeon peas that I saw on various menus in the Caribbean. Learning more about the foods and flavors of the Caribbean can help you add a delicious island twist to the Mediterranean diet.