Oil Down is a traditional Caribbean dish featuring breadfruit, salted meat, coconut milk, and vegetables simmered together to create a hearty stew. Originating from Grenada, it reflects the island's cultural fusion of African, Indigenous, and European influences. The dish was historically prepared by slaves and plantation workers, utilizing readily available ingredients. Today, it remains a beloved staple in Grenadian cuisine, celebrated for its rich flavors and nourishing qualities.

Ingredients:

- 1 medium breadfruit, peeled and diced

- 1 lb salted meat (e.g., salted pork or salted fish), diced

- 2 cups coconut milk

- 2 cups water

- 2 onions, sliced

- 3 cloves garlic, minced

- 2 carrots, sliced

- 2 medium potatoes, diced

- 2-3 cups chopped leafy greens (e.g., spinach, kale, or callaloo)

- Salt and pepper to taste

- Optional: Scotch bonnet pepper for heat

Method:

- In a large pot, combine the diced breadfruit, salted meat, onions, garlic, carrots, and potatoes.

- Pour in the coconut milk and water, ensuring that the ingredients are submerged.

- Bring the mixture to a boil, then reduce the heat to simmer and cook uncovered for about 30 minutes, or until the breadfruit and vegetables are tender.

- Stir in the chopped leafy greens and season with salt and pepper to taste. Add the Scotch bonnet pepper if desired for heat.

- Continue to simmer for an additional 10 minutes, allowing the flavors to meld together.

- Once cooked, remove from heat and let it sit for a few minutes before serving. Enjoy this comforting and flavorful Oil Down stew!

Nutrition Value:

Breadfruit:

  - Calories: Approximately 227 per medium fruit (220g)

  - Carbohydrates: Around 59.5g

  - Protein: About 2.6g

  - Fat: Roughly 0.5g

  - Sodium: Very low, typically less than 5mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin C and vitamin B6

  - Minerals: Good source of potassium and magnesium

Benefits: High in fiber, provides sustained energy, supports immune function, and helps regulate blood pressure.

Salted Meat:

  - Calories: Varies depending on type, approximately 134 per 3 oz (85g) serving of salted pork

  - Carbohydrates: Negligible

  - Protein: Around 19g

  - Fat: Varies, can be high in saturated fats

  - Sodium: High, typically over 1000mg per serving

  - Cholesterol: High, typically over 50mg per serving

  - Vitamins: Contains B vitamins, particularly B12

  - Minerals: Contains iron and zinc

Benefits: Provides essential amino acids for muscle growth and repair, but should be consumed in moderation due to high sodium and cholesterol content.

Coconut Milk:

  - Calories: Approximately 445 per cup (240ml)

  - Carbohydrates: Around 6g

  - Protein: About 5g

  - Fat: High, around 48g (mostly saturated fats)

  - Sodium: Very low, typically less than 20mg

  - Cholesterol: None

  - Vitamins: Contains small amounts of vitamin C, E, and B vitamins

  - Minerals: Good source of manganese, phosphorus, and copper

Benefits: Provides quick energy, contains medium-chain triglycerides (MCTs) which may have various health benefits, but should be consumed in moderation due to high saturated fat content.

Water:

  - Provides essential hydration without calories, carbohydrates, protein, or fat.

Onions:

  - Calories: Approximately 44 per medium onion (110g)

  - Carbohydrates: Around 10g

  - Protein: About 1g

  - Fat: Negligible

  - Sodium: Very low, typically less than 5mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin C, vitamin B6, and folate

  - Minerals: Contains potassium and manganese

Benefits: Provides antioxidants, supports immune function, and may have anti-inflammatory properties.

Garlic:

  - Calories: Approximately 4 per clove (3g)

  - Carbohydrates: Around 1g

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Very low, typically less than 1mg

  - Cholesterol: None

  - Vitamins: Contains vitamin C and vitamin B6

  - Minerals: Contains small amounts of calcium, potassium, and manganese

Benefits: Has antimicrobial properties, supports heart health, and may help lower blood pressure.

Carrots:

  - Calories: Approximately 25 per medium carrot (61g)

  - Carbohydrates: Around 6g

  - Protein: About 0.6g

  - Fat: Negligible

  - Sodium: Very low, typically less than 42mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin A (as beta-carotene), vitamin C, and vitamin K

  - Minerals: Contains potassium and small amounts of calcium and iron

Benefits: Supports eye health, provides antioxidants, and may help lower cholesterol levels.

Potatoes:

  - Calories: Approximately 110 per medium potato (173g)

  - Carbohydrates: Around 26g

  - Protein: About 3g

  - Fat: Negligible

  - Sodium: Very low, typically less than 10mg

  - Cholesterol: None

  - Vitamins: Good source of vitamin C, vitamin B6, and potassium

  - Minerals: Contains magnesium and small amounts of iron

Benefits: Provides sustained energy, supports digestive health, and may help regulate blood pressure.

Leafy Greens (e.g., spinach, kale, or callaloo):

  - Calories: Varies depending on type, approximately 7 per cup (30g) of raw spinach

  - Carbohydrates: Around 1g

  - Protein: About 1g

  - Fat: Negligible

  - Sodium: Very low, typically less than 20mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin A, vitamin C, and vitamin K

  - Minerals: Good source of calcium, iron, and magnesium

Benefits: Provides fiber, supports bone health, and may help reduce the risk of chronic diseases.

Salt and Pepper:

  - Provide flavor without significant calories, carbohydrates, protein, or fat.

Optional: Scotch Bonnet Pepper:

  - Calories: Approximately 6 per pepper (45g)

  - Carbohydrates: Around 1.3g

  - Protein: About 0.3g

  - Fat: Negligible

  - Sodium: Very low, typically less than 1mg

  - Cholesterol: None

  - Vitamins: Rich in vitamin C and vitamin A (as beta-carotene)

  - Minerals: Contains potassium and small amounts of magnesium and iron

Benefits: Provides capsaicin, which may have antioxidant and anti-inflammatory properties, and may boost metabolism.