Indulge in the tantalizing flavors of Grenada with our signature dish, Green Fig and Saltfish. Bursting with Caribbean vibrancy, this traditional delicacy combines tender green bananas (referred to locally as "green figs") with flaked salted cod, sautéed onions, peppers, and aromatic herbs and spices. Each bite offers a symphony of savory and savory-sweet flavors, transporting you to the sun-kissed shores of this enchanting island nation. Experience the essence of Grenadian cuisine with every mouthwatering forkful of this beloved culinary treasure.

Here's a recipe for Grenada's Green Fig and Saltfish:

Ingredients:

• 4 green bananas (green figs), peeled and sliced
• 1/2 pound salted codfish, soaked overnight and flaked
• 1 onion, finely chopped
• 1 bell pepper (any color), finely chopped
• 2 cloves garlic, minced
• 2 tomatoes, diced
• 2 tablespoons vegetable oil
• 1 teaspoon thyme leaves
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (optional)
• Salt to taste
• Chopped scallions or parsley for garnish (optional)

Instructions:

1- Begin by preparing the salted codfish. Rinse the codfish under cold water to remove excess salt. Then, soak it in a bowl of cold water overnight, changing the water a few times. Once soaked, drain the water and flake the codfish into small pieces, removing any bones or skin.

2- In a large pot, bring water to a boil. Add the sliced green bananas (green figs) and cook until they are tender, about 15-20 minutes. Drain the bananas and set aside.

3- In a large skillet or frying pan, heat the vegetable oil over medium heat. Add the chopped onion, bell pepper, and minced garlic. Sauté until the vegetables are softened and fragrant, about 5 minutes.

4- Add the flaked codfish to the skillet with the sautéed vegetables. Stir well to combine.

5- Add the diced tomatoes, thyme leaves, paprika, black pepper, and cayenne pepper (if using) to the skillet. Stir to incorporate the spices evenly.

6- Gently add the cooked green bananas to the skillet with the saltfish mixture. Use a spatula to carefully fold everything together, being careful not to break the bananas.

7- Allow the mixture to cook for an additional 5-7 minutes, stirring occasionally, until everything is heated through and well combined. Taste and adjust seasoning with salt if needed.

8- Once everything is heated through and well combined, remove the skillet from the heat. Garnish with chopped scallions or parsley if desired.

9- Serve the Grenada Green Fig and Saltfish hot, as a flavorful and satisfying meal that captures the essence of Caribbean cuisine. Enjoy!

Nutritional Values:

Here's a rough approximation of the nutritional values for the ingredients used in the Grenada Green Fig and Saltfish recipe:

Green bananas (per 100g):

• Calories: 89 kcal
• Carbohydrates: 22.8g
• Fiber: 2.6g
• Protein: 1.3g
• Fat: 0.3g

benefits:

• Rich in potassium, which helps regulate blood pressure.
• High in dietary fiber, aiding digestion and promoting bowel health.
• Good source of vitamins B6 and C, supporting immune function and overall health.

Salted codfish (per 100g, after soaking and draining):

• Calories: 82 kcal
• Protein: 18.5g
• Fat: 0.7g
• Sodium: 2900mg (Note: this value may vary depending on the brand and soaking process)

benefits:

• Excellent source of lean protein, necessary for muscle growth and repair.
• Contains omega-3 fatty acids, beneficial for heart health and reducing inflammation.
• Provides essential minerals such as phosphorus and selenium, important for bone health and thyroid function.

Onion (per 100g):

• Calories: 40 kcal
• Carbohydrates: 9.3g
• Fiber: 1.7g
• Protein: 1.1g
• Fat: 0.1g

benefits:

• Contains antioxidants like quercetin, which may reduce the risk of chronic diseases.
• Rich in vitamin C, supporting immune function and collagen production.
• May have anti-inflammatory properties and help regulate blood sugar levels.

Bell pepper (per 100g):

• Calories: 31 kcal
• Carbohydrates: 6g
• Fiber: 2.1g
• Protein: 1.3g
• Fat: 0.3g

benefits:

• High in vitamin C, which boosts immunity and promotes skin health.
• Good source of vitamin A, important for vision and immune function.
• Contains antioxidants like beta-carotene, which may reduce the risk of certain diseases.

Garlic (per clove, approximately 3g):

• Calories: 4 kcal
• Carbohydrates: 1g
• Protein: 0.2g
• Fat: 0g

benefits:

• Possesses antimicrobial properties, potentially aiding in fighting infections.
• Contains compounds like allicin, which may help lower cholesterol levels and blood pressure.
• Rich in antioxidants, protecting against oxidative damage and reducing the risk of chronic diseases.

Tomatoes (per 100g):

• Calories: 18 kcal
• Carbohydrates: 3.9g
• Fiber: 1.2g
• Protein: 0.9g
• Fat: 0.2g

benefits:

• Excellent source of lycopene, a powerful antioxidant linked to reducing the risk of certain cancers.
• High in vitamin C and potassium, beneficial for heart health and reducing inflammation.
• Contains folate, promoting cell growth and function, especially during pregnancy.

Vegetable oil (per tablespoon, approximately 14g):

• Calories: 120 kcal
• Fat: 14g

benefits:

• Provides essential fatty acids, supporting brain function and hormone production.
• Contains vitamin E, an antioxidant that protects cells from damage.
• May help improve cholesterol levels and reduce the risk of heart disease when used in moderation.

Thyme leaves (per teaspoon, approximately 1g):

• Calories: 3 kcal
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Protein: 0.1g
• Fat: 0.1g

benefits:

• Contains compounds with antimicrobial properties, potentially aiding in fighting infections.
• Rich in antioxidants, protecting against cellular damage and reducing inflammation.
• May have anti-inflammatory properties, benefiting overall health and well-being.

Paprika (per teaspoon, approximately 2g):

• Calories: 6 kcal
• Carbohydrates: 1.4g
• Fiber: 0.8g
• Protein: 0.3g
• Fat: 0.3g

benefits:

• Contains capsaicin, which may help boost metabolism and aid in weight management.
• Rich in vitamin A, supporting vision health and immune function.
• Provides antioxidants, protecting against oxidative stress and promoting overall health.

Nutritional values may vary slightly depending on factors such as brand, ripeness, and cooking methods. It's always a good idea to check specific product labels for accurate nutritional information.