Indulge in the tantalizing flavors of the Caribbean with Grenada Oil Down, a beloved traditional dish that embodies the essence of Grenadian cuisine. This hearty one-pot wonder features a rich medley of ingredients including tender meat (often chicken, salted beef, or pork), succulent vegetables such as breadfruit, carrots, and dasheen (taro), all simmered to perfection in coconut milk and seasoned with aromatic herbs and spices.

The name "Oil Down" refers to the cooking technique where all ingredients are stewed together until the coconut milk reduces to form a thick, flavorful sauce that coats every morsel. This dish holds deep cultural significance in Grenada, often prepared during festive occasions, family gatherings, and celebrations.

Whether enjoyed as a comforting meal on a rainy day or served at a lively gathering with friends and family, Grenada Oil Down offers a taste of the Caribbean that will transport you to the sun-soaked shores of this vibrant island nation.

Here's a recipe for Grenada Oil Down:

Ingredients:

• 1 medium-sized breadfruit, peeled and cut into chunks
• 1 lb salted meat (such as salted beef or pork), cut into pieces
• 2 cups coconut milk
• 1 onion, chopped
• 2 cloves garlic, minced
• 2-3 sprigs thyme
• 2-3 wiri wiri peppers (or Scotch bonnet peppers), whole
• 2 cups water
• 2 tablespoons vegetable oil
• Salt and pepper to taste

Instructions:

1- In a large pot, heat the vegetable oil over medium heat. Add the salted meat pieces and cook until lightly browned, about 5-7 minutes.

2- Add the chopped onion and minced garlic to the pot and sauté until the onion is translucent, about 3-4 minutes.

3- Add the breadfruit chunks to the pot, along with the whole wiri wiri peppers (or Scotch bonnet peppers) and thyme sprigs.

4- Pour in the coconut milk and water, ensuring that the breadfruit is mostly submerged. Season with salt and pepper to taste.

5- Bring the mixture to a boil, then reduce the heat to low and let it simmer, covered, for about 30-40 minutes, or until the breadfruit is tender and the liquid has reduced to a thick sauce consistency. Stir occasionally to prevent sticking.

6- Once the breadfruit is cooked through and the sauce has thickened, remove the pot from the heat. Taste and adjust seasoning if necessary.

7- Serve the Grenada Oil Down hot, spooned into bowls, with a side of your choice, such as rice, fried plantains, or coleslaw.

Enjoy this flavorful taste of Grenada's national dish, rich with the warmth of coconut milk and the savory goodness of salted meat, all cooked down to perfection in a single pot!

Nutritional Values:

Here are approximate nutritional values for the main ingredients used in Grenada Oil Down per serving:

Breadfruit (1 cup, diced):

• Calories: 227
• Carbohydrates: 59g
• Protein: 3g
• Fat: 0.5g
• Fiber: 10g

benefits:

• Excellent source of complex carbohydrates for sustained energy.
• High in dietary fiber, promoting digestive health and aiding in weight management.
• Contains vitamin C, which supports immune function and skin health.

Salted meat (1 serving, approximately 3 oz):

• Calories: 200
• Carbohydrates: 0g
• Protein: 16g
• Fat: 15g
• Sodium: 1600mg (varies depending on the type of salted meat)

benefits:

• Rich source of protein, essential for muscle repair and growth.
• Provides essential amino acids necessary for various bodily functions.
• Contains iron, which is important for oxygen transport in the blood.

Coconut milk (1 cup):

• Calories: 552
• Carbohydrates: 13g
• Protein: 5g
• Fat: 57g
• Fiber: 5g

benefits:

• High in healthy fats, particularly medium-chain triglycerides (MCTs), which may support weight loss and heart health.
• Contains lauric acid, a type of fatty acid with antimicrobial properties.
• Rich in manganese, copper, and selenium, which are important trace minerals with various health benefits.

Onion (1 medium):

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Good source of antioxidants, such as quercetin, which may reduce inflammation and lower the risk of chronic diseases.
• Contains prebiotic fibers that promote the growth of beneficial gut bacteria.
• Provides vitamin C and other nutrients that support immune function.

Garlic (1 clove):

• Calories: 4
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Known for its antimicrobial properties, helping to fight infections and support immune health.
• Contains allicin, a sulfur compound with potential cardiovascular benefits, including blood pressure regulation and cholesterol reduction.
• Rich in antioxidants that may reduce the risk of certain cancers and improve overall health.

Wiri wiri peppers or Scotch bonnet peppers (1 pepper):

• Calories: 9
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Fiber: 1g

These values are approximate and can vary based on factors such as the specific type and brand of ingredients used, as well as cooking methods. It's important to note that Grenada Oil Down is a hearty, flavorful dish, but it can be high in calories and fat due to the coconut milk and salted meat. Enjoy it in moderation as part of a balanced diet.