Barbados Cassava Pone is a cherished dessert in Barbadian cuisine, renowned for its dense, moist texture and rich, sweet flavor. This traditional dish features grated cassava, also known as yucca or tapioca root, sweetened with brown sugar and spiced with cinnamon and nutmeg. Grated coconut, melted butter, and evaporated milk add depth and creaminess, making it a popular choice for special occasions like weddings and holidays throughout the Caribbean.

Barbados Cassava Pone reflects the culinary legacy of Barbados, where cassava, introduced during the colonial era, became integral to local cuisine. Originally a practical use of cassava's resilience in the Caribbean climate, it evolved into a beloved dessert over time. The blend of indigenous ingredients and spices imported from Africa and Asia during colonial times underscores the cultural fusion that defines Caribbean culinary traditions today.

Here is a step-by-step recipe for making Barbados Cassava Pone:

Ingredients:

1- 2 pounds grated cassava

2- 1 cup brown sugar

3- 1 teaspoon ground cinnamon

4- 1 teaspoon ground nutmeg

5- 1 teaspoon vanilla extract

6- 1/2 cup grated coconut

7- 1/4 cup melted butter

8- 1/4 cup evaporated milk

9- 1/4 cup water

10- 1/4 teaspoon salt

11- 2 eggs, beaten

Instructions:

1- Preheat your oven to 350°F (180°C).

2- In a large mixing bowl, combine the grated cassava, brown sugar, cinnamon, nutmeg, vanilla extract, grated coconut, melted butter, evaporated milk, water, and salt. Mix well.

3- Add the beaten eggs to the mixture and stir until fully incorporated.

4- Pour the mixture into a greased 9-inch baking dish.

5- Bake for 1 hour or until the top is golden brown and a toothpick inserted into the center comes out clean.

6- Let the cassava pone cool for at least 30 minutes before serving.

Notes:

1- Cassava can be found in most supermarkets and ethnic grocery stores. If you cannot find fresh cassava, you can use frozen grated cassava, which is also widely available.

2- If you do not have a grater, you can use a food processor to grate the cassava.

3- Cassava Pone can be served warm or at room temperature. It is traditionally served with ice cream or whipped cream.

Nutrition value:

Here's the approximate nutritional information for the ingredients listed:

1. Grated cassava (2 pounds):

• Calories: 640
• Carbohydrates: 160g
• Fiber: 4g
• Sugars: 4g
• Protein: 4g
• Fat: 0g

benefits: Rich in carbohydrates for energy, a good source of fiber for digestion, and contains some vitamins and minerals like vitamin C, folate, and manganese.

2. Brown sugar (1 cup):

• Calories: 830
• Carbohydrates: 210g
• Fiber: 0g
• Sugars: 209g
• Protein: 0g
• Fat: 0g

benefits: Provides quick energy due to its high carbohydrate content, but it's less processed than white sugar and retains some minerals like calcium, potassium, iron, and magnesium.

3. Ground cinnamon (1 teaspoon):

• Calories: 6
• Carbohydrates: 2g
• Fiber: 1g
• Sugars: 0g
• Protein: 0g
• Fat: 0g

benefits: Contains antioxidants that may help reduce inflammation and lower the risk of heart disease, may help lower blood sugar levels and improve insulin sensitivity.

4. Ground nutmeg (1 teaspoon):

• Calories: 12
• Carbohydrates: 1g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g
• Fat: 1g

benefits: Contains antioxidants and anti-inflammatory compounds, may help improve digestion and relieve nausea, and has been used in traditional medicine for its potential antimicrobial properties.

5. Vanilla extract (1 teaspoon):

• Calories: 12
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g
• Fat: 0g

benefits: Contains antioxidants and may have calming effects, some studies suggest it may have antibacterial properties, and it's often used as a natural flavoring agent.

6. Grated coconut (1/2 cup):

• Calories: 100
• Carbohydrates: 4g
• Fiber: 2g
• Sugars: 2g
• Protein: 1g
• Fat: 9g

benefits: Rich in fiber, vitamins, and minerals like iron and potassium, may promote heart health, and could have antimicrobial properties.

7. Melted butter (1/4 cup):

• Calories: 407
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g
• Protein: 0g
• Fat: 46g

benefits: Contains saturated fats and cholesterol, but in moderation, can be part of a balanced diet, a source of vitamins like A, E, and K, and provides energy.

8. Evaporated milk (1/4 cup):

• Calories: 80
• Carbohydrates: 6g
• Fiber: 0g
• Sugars: 6g
• Protein: 4g
• Fat: 4g

benefits: Contains protein, calcium, and vitamin D, which are important for bone health, and can be a good alternative to fresh milk in cooking and baking.

9. Water (1/4 cup): No significant nutritional value.

benefits: Essential for hydration and overall health, helps regulate body temperature, aids digestion, and flushes out toxins.

10. Salt (1/4 teaspoon): No significant nutritional value.

benefits: Necessary for fluid balance, nerve function, and muscle contraction, but should be consumed in moderation as excessive salt intake can lead to health issues like high blood pressure.

11. Eggs, beaten (2 eggs):

• Calories: 140
• Carbohydrates: 1g
• Fiber: 0g
• Sugars: 1g
• Protein: 12g
• Fat: 10g

benefits: A good source of high-quality protein, contains essential amino acids, vitamins like B12 and riboflavin, and minerals like selenium and phosphorus, important for various bodily functions including muscle repair and brain health.

Please note that these values are approximate and can vary based on the specific brands and preparation methods used.

Barbados Cassava Pone is a delicious and unique dessert that is sure to impress your family and friends. It is easy to make and requires only a few simple ingredients. Give this recipe a try and experience the flavors of Barbadian cuisine!