Embark on a sensory journey to the vibrant heart of Haiti with "Haiti Lambi." This documentary delves into the rich cultural tapestry of Haiti, focusing on the cherished tradition of Lambi, or conch shell, within its coastal communities. From the rhythmic beats of traditional music to the sizzle of delectable Creole cuisine, immerse yourself in the sights, sounds, and flavors that define Haitian identity. Witness the skilled artisans who transform humble conch shells into intricate works of art, embodying the resilience and creativity of the Haitian people. Through captivating visuals and heartfelt narratives, "Haiti Lambi" celebrates the spirit of unity, pride, and hope that thrives amidst the challenges, showcasing the enduring beauty of Haiti and its beloved Lambi tradition.

Ingredients:

• 1 lb fresh conch meat, cleaned and diced
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 bell pepper, diced
• 2 tomatoes, diced
• 2 tablespoons tomato paste
• 1 teaspoon paprika
• 1 teaspoon cayenne pepper (adjust to taste for desired spice level)
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 1 cup vegetable or seafood broth
• 2 scallions, chopped (for garnish)
• Cooked rice, for serving

Instructions:

1- Heat olive oil in a large skillet over medium heat. Add chopped onions and garlic, sauté until translucent and fragrant.

2- Stir in diced bell pepper and cook for another 2-3 minutes until softened.

3- Add diced tomatoes and tomato paste to the skillet, stirring well to combine. Cook for about 5 minutes until the tomatoes start to break down and release their juices.

4- Season the mixture with paprika, cayenne pepper, dried thyme, salt, and pepper. Stir to incorporate the spices evenly.

5- Carefully add the diced conch meat to the skillet, stirring to coat it with the tomato mixture.

6- Pour in the vegetable or seafood broth, then bring the mixture to a simmer. Reduce the heat to low, cover the skillet, and let it cook for about 30-40 minutes, stirring occasionally, until the conch meat is tender and the sauce has thickened.

7- Taste and adjust seasoning if needed. If you prefer a thicker sauce, you can cook it uncovered for a few more minutes until it reaches your desired consistency.

8- Once done, remove from heat and garnish with chopped scallions.

9- Serve the spicy Haiti Lambi hot over cooked rice, and enjoy the flavorful blend of spices and textures.

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Haiti Lambi recipe:

Conch meat (1 lb):

• Calories: 240
• Protein: 48g
• Fat: 1g
• Carbohydrates: 0g
• Fiber: 0g

benefits:High in protein and low in fat, conch meat provides essential amino acids necessary for muscle repair and growth.

Olive oil (2 tablespoons):

• Calories: 240
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g
• Fiber: 0g

benefits:Rich in monounsaturated fats and antioxidants, olive oil supports heart health and reduces inflammation in the body.

Onion (1 medium):

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

benefits:Onions are packed with vitamins C and B6, as well as antioxidants, which can help boost immunity and reduce the risk of chronic diseases.

Garlic (3 cloves):

• Calories: 13
• Protein: 0g
• Fat: 0g
• Carbohydrates: 3g
• Fiber: 0g

benefits:Garlic contains allicin, a compound with potent medicinal properties, including boosting the immune system and reducing blood pressure.

Bell pepper (1 medium):

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits:Bell peppers are an excellent source of vitamin C, vitamin A, and antioxidants, which promote eye health and strengthen the immune system.

Tomatoes (2 medium):

• Calories: 44
• Protein: 2g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 4g

benefits:Tomatoes are rich in lycopene, a powerful antioxidant that may reduce the risk of cancer and heart disease.

Tomato paste (2 tablespoons):

• Calories: 30
• Protein: 2g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g

benefits:tomato paste is a concentrated source of vitamins A and C, as well as antioxidants, which may help protect against certain types of cancer.

Paprika (1 teaspoon):

• Calories: 6
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

benefits:Paprika contains capsaicin, a compound that may boost metabolism and reduce inflammation in the body.

Cayenne pepper (1 teaspoon):

• Calories: 6
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

benefits:Cayenne pepper is high in capsaicin, which has been shown to increase metabolism and aid in weight loss.

Dried thyme (1 teaspoon):

• Calories: 3
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

benefits:Thyme is rich in vitamins and minerals, including vitamin K and manganese, which support bone health and cognitive function.

Salt and pepper (to taste):

• Negligible caloric value

benefits:While used for flavoring, salt provides essential electrolytes, while black pepper contains piperine, which may enhance nutrient absorption.

Vegetable or seafood broth (1 cup):

• Calories: 10-20 (depending on the type and brand)
• Protein: 0-2g
• Fat: 0-1g
• Carbohydrates: 1-2g
• Fiber: 0-1g

benefits:Broth provides hydration and adds depth of flavor to dishes while being low in calories and rich in vitamins and minerals.

Scallions (2 stalks):

• Calories: 16
• Protein: 1g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 2g

benefits:Scallions are a good source of vitamins A and K, as well as antioxidants, which promote healthy digestion and may reduce inflammation.

Nutritional values may vary slightly based on factors such as brand, freshness, and preparation methods.