Discover the captivating tale of "Lanbi Boukannen," an evocative journey through the vibrant coastal realms of Haiti. This documentary unveils the resilience and riches nestled within Haiti's marine ecosystems, focusing on the intricate balance of life along its shores. From the bustling markets of Cap-Haïtien to the serene fishing villages of Jacmel, immerse yourself in the cultural tapestry woven by generations living in harmony with the sea. Witness the daily rhythms of fishermen casting their nets at dawn, alongside the vibrant colors of bustling marketplaces trading in the bounty of the ocean. "Lanbi Boukannen" celebrates the enduring spirit of Haitian coastal communities, highlighting their deep connection to the sea and the invaluable role it plays in their livelihoods. Join us as we explore the depths of Haiti's marine heritage, where tradition and resilience meet against the backdrop of breathtaking coastal landscapes.

Lanbi Boukannen: Grilled Conch with Spicy Haitian Sauce

Ingredients:

For Grilled Conch:

• 2 pounds conch meat, cleaned and tenderized
• 1/4 cup lime juice
• 2 cloves garlic, minced
• 1 teaspoon paprika
• 1 teaspoon ground black pepper
• Salt to taste
• Wooden skewers, soaked in water for 30 minutes

For Spicy Haitian Sauce:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 tomatoes, diced
• 1 bell pepper, diced
• 2 scotch bonnet peppers (or habanero peppers), minced (adjust to taste for desired spice level)
• 1 teaspoon thyme, chopped
• 1 teaspoon paprika
• 1 teaspoon ground allspice
• 1 tablespoon tomato paste
• 1 cup vegetable or seafood broth
• Salt and pepper to taste

Instructions:

1- In a bowl, combine lime juice, minced garlic, paprika, black pepper, and salt. Add the cleaned and tenderized conch meat to the marinade, making sure it's evenly coated. Cover and refrigerate for at least 1 hour, allowing the flavors to meld.

2- Preheat your grill to medium-high heat.

3- Thread the marinated conch meat onto the soaked wooden skewers, leaving some space between each piece.

4- Place the skewers on the preheated grill and cook for about 2-3 minutes per side, or until the conch meat is cooked through and has grill marks. Be careful not to overcook as conch can become tough if cooked for too long.

5- While the conch is grilling, prepare the spicy Haitian sauce. Heat olive oil in a saucepan over medium heat. Add chopped onions and minced garlic, sauté until translucent.

6- Stir in diced tomatoes, bell pepper, minced scotch bonnet peppers, chopped thyme, paprika, and ground allspice. Cook for 5 minutes, allowing the vegetables to soften.

7- Add tomato paste and vegetable or seafood broth to the saucepan, stirring well to combine. Bring the sauce to a simmer and let it cook for an additional 10-15 minutes, or until it thickens slightly. Season with salt and pepper to taste.

8- Once the grilled conch skewers are ready, serve them hot with the spicy Haitian sauce on the side for dipping or drizzling. Enjoy the flavorful combination of tender grilled conch and spicy Haitian sauce, reminiscent of the coastal treasures of Haiti. Bon appétit!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the ingredients used in the Lanbi Boukannen recipe:

For Grilled Conch (per serving, assuming 4 servings):

• Calories: 150 kcal
• Protein: 26 g
• Fat: 1 g
• Carbohydrates: 7 g
• Fiber: 1 g
• Sugars: 1 g
• Sodium: 100 mg

benefits:

• Conch Meat: Conch is low in fat and high in protein, making it a lean source of protein that can aid in muscle repair and growth. It also contains essential nutrients such as vitamins B12 and E, as well as minerals like iron and zinc, which are important for overall health and immune function.
• Lime Juice: Lime juice is rich in vitamin C, antioxidants, and citric acid, which can help boost the immune system, improve digestion, and promote skin health.
• Garlic: Garlic has antibacterial and antiviral properties, and it may help lower blood pressure and cholesterol levels. It also contains antioxidants that can reduce inflammation and strengthen the immune system.
• Paprika: Paprika contains capsaicin, which may have anti-inflammatory and pain-relieving effects. It also provides vitamins A and E, as well as antioxidants that support overall health.
• Black Pepper: Black pepper contains piperine, a compound that may enhance nutrient absorption and improve digestion. It also has antioxidant and anti-inflammatory properties.
• Salt: Salt helps enhance the flavor of the dish and provides essential electrolytes like sodium and chloride, which are important for nerve function and fluid balance in the body.

For Spicy Haitian Sauce (per serving, assuming 4 servings):

• Calories: 70 kcal
• Protein: 1 g
• Fat: 5 g
• Carbohydrates: 6 g
• Fiber: 2 g
• Sugars: 3 g
• Sodium: 250 mg

benefits:

• Olive Oil: Olive oil is rich in monounsaturated fats, which may help lower the risk of heart disease and improve cholesterol levels. It also contains antioxidants that protect cells from damage.
• Onion: Onions are a good source of fiber, vitamins C and B6, and antioxidants like quercetin, which may have anti-inflammatory and anticancer properties.
• Tomatoes: Tomatoes are high in vitamin C, potassium, and lycopene, a powerful antioxidant that may reduce the risk of certain cancers and promote heart health.
• Bell Pepper: Bell peppers are rich in vitamins A and C, antioxidants, and fiber, which can help support eye health, boost immunity, and aid in digestion.
• Scotch Bonnet Peppers: Scotch bonnet peppers contain capsaicin, which may have metabolism-boosting and pain-relieving effects. They also provide vitamins A and C, as well as antioxidants.
• Thyme: Thyme contains compounds like thymol, which have antibacterial and antifungal properties. It also provides vitamins K and C, as well as antioxidants.
• Paprika: See benefits above.
• Allspice: Allspice contains antioxidants and compounds that may have anti-inflammatory and antimicrobial properties. It also provides vitamins and minerals like vitamin C, vitamin K, and manganese.
• Tomato Paste: Tomato paste is a concentrated source of lycopene and other antioxidants found in tomatoes, which may help reduce the risk of chronic diseases like heart disease and cancer.
• Vegetable or Seafood Broth: Broth adds flavor to the sauce and provides essential nutrients like protein, vitamins, and minerals. It can also help keep you hydrated.

These values are approximate and may vary depending on factors such as specific ingredients used, portion sizes, and cooking methods. Additionally, it's important to note that the nutritional values provided are estimates and should be used as a general guideline.