We love our island. One of the reasons we created Bajan Diet Designs was to help fellow Barbadians with healthier options to the Bajan foods they love and are easily accessible to them.
This November we take a closer look at some of our Bajan foods… Okra, Soursop, Bajan Cherry, and Breadfruit.
Let’s start with Okra…
As Bajan as Okra
Okra or lady fingers as they’re sometimes called are available in either red or green. In Barbados we are more familiar with the green okra. Locally, okra is more commonly found in Cou Cou and as a side dish or with other steamed vegetables.
These fruits are often treated like vegetables and have a slimy texture that can make it challenging for some to eat but okra is very beneficial when added to your meal.
How are okras beneficial? According to Heathline, okra is packed with vitamins and minerals.
- A cup of okra provides 26% of Vitamin C and K and is a good source of Magnesium, folate, Vitamin A and more.
- The antioxidants found in okra reduce inflammation and may help with heart and brain health.
- Okra may have anticancer properties. It contains a type of protein called lectin, which may inhibit the growth of human cancer cells.
- Studies have shown that consuming okra may reduce high blood sugar.
- The high content of folate makes this vegetable very beneficial to pregnant women as folate helps lower the risk of neurological defects.
These little vegetables sure do pack a big punch. Why not add them to your next meal.
How do you like your soursop?
As Bajan as Soursop
Soursop contains many antioxidants, including phytosterols, tannins, and flavonoids. Antioxidants play a vital role in your overall health and may help to protect against a variety of health conditions.
While studies on this fruit have been limited to test tubes the findings show that Soursop may be vital in the fight and prevention of cancer.
Soursop has been shown to reduce blood pressure. A contributing factor to this is the high potassium content.
As Bajan as Breadfruit
Breadfruit is a fruit we enjoy roasted, baked, fried, steamed, mashed, boiled or in the form of cou cou.
Breadfruit is low in cholesterol, fat and is gluten free. These are already 3 great reasons to incorporate this local produce in your meal plan.
Breadfruit texture is quite similar to potato but the fibre content is higher when compared to white potatoes. Breadfruit also has more protein, vitamins and antioxidants than white rice or potato per 100g servings.
As Bajan as Bajan Cherry
The Barbados Cherry possesses the highest content of vitamin C for any plant-derived fruit or berries. Just eating 2 to 3 bajan cherries can give you the recommended daily amount of vitamin C.
The vitamin C and phytochemical compounds found in Bajan Cherry help boost immunity, protect the body from cancers, ageing, degenerative diseases, inflammation, and infections.
They also contain a modest amount of minerals and electrolytes such as potassium, manganese, copper, iron, zinc and melatonin.
Barbados Cherries are great on their own as a snack or can be made into a beverage.
Some foods found locally are very beneficial when added to your diet. If you’re already on a meal plan, please consult the Dietitian before including.
