Oil Down: Grenada's National Dish - A Flavorful One-Pot Delight. Oil Down is a beloved Grenadian dish featuring breadfruit, salted fish, coconut milk, and a medley of vegetables, simmered together with aromatic spices. This hearty and communal meal captures the essence of Grenadian cuisine, with its rich flavors and cultural significance.

Ingredients:

1. Breadfruit (cut into pieces)

2. Salted fish and smoked herring (preserved fish)

3. Coconut milk (creamy liquid from coconuts)

4. Callaloo leaves (leafy greens)

5. Assorted vegetables (like carrots, pumpkin, okra)

6. Spices (such as turmeric, cumin, thyme, and hot peppers)

7. Water (for cooking)

Preparation:

1. Place breadfruit pieces in a pot.

2. Add salted fish and smoked herring.

3. Pour in coconut milk and a bit of water.

4. Layer callaloo leaves and assorted vegetables.

5. Sprinkle with spices for flavor.

6. Simmer everything together until breadfruit is soft and flavors meld.

7. Enjoy your tasty Oil Down!

Nutrition Value

1. Breadfruit (cut into pieces):

- Calories: Around 100 calories per 100 grams

- Carbohydrates: Approximately 27 grams

- Protein: About 1.1 grams

- Fat: Around 0.2 grams

- Sodium: Very low amount

2. Salted Fish and Smoked Herring (Preserved Fish):

- Calories: Varies based on type and serving size; generally around 200-250 calories per 100 grams

- Carbohydrates: Negligible to very low

- Protein: Approximately 20-25 grams

- Fat: Varies, but can be high; around 10-15 grams or more

- Sodium: Can be high; around 800-1000 mg or more per 100 grams

3. Coconut Milk (Creamy Liquid from Coconuts):

- Calories: About 230-250 calories per 100 grams (for canned coconut milk)

- Carbohydrates: Approximately 5-7 grams

- Protein: About 2-3 grams

- Fat: Varies, but can be high; around 20-25 grams or more

- Sodium: Around 15-50 mg per 100 grams

4. Callaloo Leaves (Leafy Greens):

- Calories: Very low; around 20-30 calories per 100 grams

- Carbohydrates: Approximately 3-4 grams

- Protein: About 2-3 grams

- Fat: Very low amount

- Sodium: Very low amount

5. Assorted Vegetables (Carrots, Pumpkin, Okra, etc.):

- Nutritional content will vary based on the specific vegetables and portion sizes, but generally:

 - Calories: Low to moderate, depending on the vegetables

 - Carbohydrates: Varies, but generally in the range of 3-10 grams

 - Protein: Varies, but generally in the range of 0.5-2 grams

 - Fat: Very low amount

 - Sodium: Very low amount

6. Spices (Turmeric, Cumin, Thyme, Hot Peppers):

- Spices are very low in calories, carbohydrates, protein, and fat.

- They generally contribute minimal nutritional content, except for potential health benefits due to phytochemicals.

7. Water (for Cooking):

- Water has zero calories, carbohydrates, protein, and fat.

- It does not contribute to the macronutrient content of the dish.

Please remember that these values are approximate and can vary based on various factors. If you require precise nutritional information, especially if you're following a specific dietary plan or have health concerns, it's recommended to consult a registered dietitian or use specialized nutritional analysis tools.

Remember, you can adjust the ingredients and flavors to your liking. It's a warm and flavorful dish perfect for sharing with friends and family.