Barbados Conkies are a beloved Barbadian holiday treat, traditionally enjoyed on Independence Day celebrations. Made with cornmeal, coconut, pumpkin, and sweet potato, these steamed delights are rich in cinnamon, nutmeg, and raisins, wrapped in banana leaves for a unique flavor.

Barbados Conkies reflect the island's cultural heritage, symbolizing unity and joy during festive seasons.

Mix cornmeal, coconut, pumpkin, sweet potato, raisins, cinnamon, nutmeg, salt, brown sugar, coconut milk, and melted butter. Spoon into banana leaves, steam for 45 minutes, and serve warm.

A taste of Barbadian tradition, perfect for holiday gatherings and chilly days.

To make Barbados Conkies, follow these simple steps:

Ingredients:

1- 2 cups cornmeal

2- 1 cup grated coconut

3- 1 cup grated pumpkin

4- 1 cup grated sweet potato

5- 1/2 cup raisins

6- 1 tsp ground cinnamon

7- 1/2 tsp grated nutmeg

8- 1/2 tsp salt

9- 1 cup brown sugar

10- 1 cup coconut milk

11- 1/2 cup melted butter

12- banana leaves (for wrapping)

Instructions:

1- Begin by washing and cutting the banana leaves into squares that are large enough to wrap around the conkies.

2- In a large mixing bowl, combine the cornmeal, grated coconut, pumpkin, sweet potato, raisins, cinnamon, nutmeg, and salt. Mix well.

3- In a separate bowl, mix together the brown sugar, coconut milk, and melted butter.

4- Gradually pour the liquid mixture into the dry ingredients, stirring constantly until a thick batter is formed.

5- Take a banana leaf square and place a spoonful of batter in the center. Fold the leaf over to create a neat little package and tie it with a piece of string.

6- Repeat this process until all of the batter is used up.

7- Place the conkies in a steamer basket and steam them for approximately 45 minutes, or until they are fully cooked.

8- Serve warm and enjoy!

Notes:

1- If you don't have access to banana leaves, you can use parchment paper or aluminum foil to wrap the conkies.

2- You can also add or substitute ingredients to suit your taste. Some people like to add grated carrots or ginger, while others prefer to leave out the raisins or use honey instead of sugar.

Nutrition Value:

1- Cornmeal:

  - Calories: Approximately 600 kcal (per 2 cups)

  - Carbohydrates: About 128 grams

  - Protein: Around 12 grams

  - Fat: About 4 grams

  - Sodium: Minimal, typically less than 10 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains iron, magnesium, and B vitamins; provides dietary fiber. Benefits include providing energy from complex carbohydrates, supporting digestive health with fiber, and supplying essential minerals for overall well-being.

2- Grated Coconut:

  - Calories: Approximately 480 kcal (per 1 cup)

  - Carbohydrates: About 24 grams

  - Protein: Around 5 grams

  - Fat: About 50 grams (mostly saturated fat)

  - Sodium: Minimal, typically less than 10 mg

  - Cholesterol: None

  - Vitamins and Minerals: Rich in manganese, copper, and selenium; provides dietary fiber. Benefits include supporting heart health with healthy fats, aiding digestion with fiber, and contributing to bone and tissue health with minerals.

3- Grated Pumpkin:

  - Calories: Approximately 30 kcal (per 1 cup)

  - Carbohydrates: About 8 grams

  - Protein: Around 1 gram

  - Fat: Negligible, less than 0.5 grams

  - Sodium: Minimal, typically less than 5 mg

  - Cholesterol: None

  - Vitamins and Minerals: High in vitamin A, vitamin C, and potassium; provides dietary fiber. Benefits include promoting eye health and immune function with vitamin A, aiding digestion with fiber, and offering antioxidants like beta-carotene.

4- Grated Sweet Potato:

  - Calories: Approximately 180 kcal (per 1 cup)

  - Carbohydrates: About 41 grams

  - Protein: Around 4 grams

  - Fat: Negligible, less than 1 gram

  - Sodium: Minimal, typically less than 10 mg

  - Cholesterol: None

  - Vitamins and Minerals: Rich in vitamin A, vitamin C, and potassium; provides dietary fiber. Benefits include supporting skin and eye health with vitamin A, boosting immune function with vitamin C, aiding digestion with fiber, and promoting heart health with potassium.

5- Raisins:

  - Calories: Approximately 215 kcal (per 1/2 cup)

  - Carbohydrates: About 56 grams

  - Protein: Around 2 grams

  - Fat: Negligible, less than 1 gram

  - Sodium: Minimal, typically less than 5 mg

  - Cholesterol: None

  - Vitamins and Minerals: Good source of potassium and iron; provides dietary fiber. Benefits include providing quick energy with natural sugars, supporting digestive health with fiber, and supplying minerals like potassium and iron for overall health and energy production.

6- Ground Cinnamon:

  - Calories: Approximately 6 kcal (per teaspoon)

  - Carbohydrates: About 2 grams

  - Protein: Negligible, less than 0.1 grams

  - Fat: Negligible, less than 0.1 grams

  - Sodium: Minimal, typically less than 1 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains small amounts of calcium and iron. Benefits include anti-inflammatory properties, regulation of blood sugar levels, and adding flavor without extra calories.

7- Grated Nutmeg:

  - Calories: Approximately 6 kcal (per 1/2 teaspoon)

  - Carbohydrates: About 1 gram

  - Protein: Negligible, less than 0.1 grams

  - Fat: Negligible, less than 0.1 grams

  - Sodium: Minimal, typically less than 1 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains small amounts of manganese and trace elements. Benefits include antioxidant properties, support for digestion, and adding a warm, spicy flavor to dishes.

8- Salt:

  - Calories: None

  - Carbohydrates: None

  - Protein: None

  - Fat: None

  - Sodium: Approximately 1165 mg (per 1/2 teaspoon)

  - Cholesterol: None

  - Vitamins and Minerals: Contains sodium essential for electrolyte balance. Benefits include supporting nerve function, muscle contraction, and maintaining electrolyte balance, although moderation is crucial due to its sodium content.

9- Brown Sugar:

  - Calories: Approximately 540 kcal (per 1 cup)

  - Carbohydrates: About 140 grams

  - Protein: None

  - Fat: None

  - Sodium: Minimal, typically less than 10 mg

  - Cholesterol: None

  - Vitamins and Minerals: Contains small amounts of potassium and calcium. Benefits include providing quick energy with simple sugars, adding sweetness without artificial additives, and offering some minerals like potassium and calcium.

10- Coconut Milk:

  - Calories: Approximately 445 kcal (per 1 cup)

  - Carbohydrates: About 6 grams

  - Protein: Around 5 grams

  - Fat: About 48 grams (mostly saturated fat)

  - Sodium: Approximately 24 mg

  - Cholesterol: None

  - Vitamins and Minerals: Rich in manganese, copper, and iron; provides dietary fiber. Benefits include supporting heart health with healthy fats, providing medium-chain triglycerides (MCTs) for energy, and offering minerals for overall health.

11- Melted Butter:

  - Calories: Approximately 814 kcal (per 1/2 cup)

  - Carbohydrates: None

  - Protein: None

  - Fat: About 92 grams (mostly saturated fat)

  - Sodium: Approximately 731 mg

  - Cholesterol: About 244 mg

  - Vitamins and Minerals: Contains vitamin A and trace amounts of other vitamins and minerals. Benefits include adding richness and flavor to dishes, providing vitamin A for vision and immune function, and offering healthy fats for energy.

12- Banana Leaves (for wrapping):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: Contains small amounts of antioxidants. Benefits include adding a unique flavor to dishes when steamed, serving as an eco-friendly alternative to synthetic packaging, and providing antioxidants that may offer health benefits.

Barbados Conkies are a delicious and unique treat that is sure to delight anyone who tries them. Enjoy!