My heart is heavy as I type this week’s piece. Poor Jamaica can’t seem to catch a break. I pray for the victims and for those who lost loved ones. After an intense week or so of rainfall, the sun is struggling to make an appearance this morning. You may be reading this now, and it’s back to boiling hot. I was glad I wrote my hurricane food piece on September 16th and I hope that most of you were prepared. Many weren’t – I saw so many tweets on Twitter with people saying they had no food in the house. As I write, there are still people with no water and electricity but I hope the situation changes by the time this is published. For those without electricity, I hope you were able to prepare my no-cook recipes using your emergency stock of canned food alongside whatever vegetables you were able to use up before they spoiled. For those with water problems, please remember all procedures to keep it safe such as the use of bleach, purification tablets or boiling it.

Of great concern to me and the general public at large, is the inevitable rise in the cost of food. Our bread basket parish St Elizabeth, as well as other crop-producing areas, were badly affected. It’s awful, especially at a time when there is sincere economic hardship and a growing consciousness of ‘eat what we grow’ to support our farmers. Already in the markets and supermarkets we can see that some products are not available. This touches me deeply, because people genuinely want to eat healthier. It also signals that in order to feed ourselves we are going to have to import in the interim, which makes a foodie like me who believes in locally grown food quite sad. I can’t wait for the day when Jamaica can properly feed itself.

As you know, it is a personal campaign to get readers to eat more vegetables. We’ve got to consume as much as we can and try to get in those daily required servings as much as possible. In fact, eating fruits and vegetables should be a habit, not an occasional treat. You know that old saying “prevention is better than cure”. I’m slowly losing weight by eating better and in turn, find that I don’t get ill as much. I bounce back from colds better, for example. I still have a far way to go in my weight loss, but changing my eating habits, coupled with exercise, has made me more energetic. I slip sometimes and have a naughty treat, but if I do, I make sure that the following meal has fewer calories. Today’s column is dedicated to vegetable side dishes by taking simple everyday ingredients like sweet peppers, tomatoes and cauliflower, and preparing them in easy and delicious ways to accompany your proteins whether it be in the meat or meatless form.

In the meantime, turn a negative situation into a positive one. I have the sort of glass-is-half-full personality. I always try to look on the bright side and what lesson has been learnt in times of crisis. How can I take advantage? For me, since the soil is quite moist from the rains, I’m going to try and buy some fruit and vegetable seeds or plants. If you can afford it, follow my lead and start growing in your gardens. We have to go back to basics and learn more about nature. Nothing is more pleasurable and satisfying than eating a just-picked-garden-fresh food item. Let’s move forward and get back planting Jamaica Land We Love today!

Sweet Pepper and Red Onion Stir Fry

This quick side dish is perfect for a side of grilled chicken or fish. You can also toss it into some pasta with herbs and grated cheese. Serves 4.

Ingredients:

3 sweet peppers, deseeded and julienned

1 red onion, cut into rings

1tbsp vinegar

Salt

Vegetable oil

Method:

Heat the oil and add red onions to the pan and quickly sauté for a couple of minutes.

Add the peppers, give a good toss, mix well and continue stir-frying until they become tender.

Add vinegar, sprinkle with salt and add cracked black pepper if you wish. Serve immediately.

Tomato Salad with Oregano and Garlic

I like to make tomato salads when I’m entertaining as it makes for an easy and colourful starter with some goat cheese or mozzarella balls and lovely bread rolls to mop up the juices. Tomatoes, are packed with lycopene, an important antioxidant and dried oregano is loaded in omega 3 fatty acids, so this salad packs a healthy punch. This serves 6 to 8 people.

Ingredients:

6 large tomatoes, sliced

1 tsp dried oregano

1 clove of garlic, crushed

1 hot pepper, deseeded and finely diced

Salt

Juice of 1 Lime

Extra virgin olive oil

Fresh parsley, chopped

Method:

Sprinkle tomatoes with salt in a colander and allow excess moisture to drain, roughly 10 minutes.

Layer slices on a platter, and season with cracked black pepper.

Mix oregano, garlic, lime juice, hot pepper and extra virgin olive oil together.

Drizzle over the tomatoes.

Sprinkle with chopped fresh parsley.

Creamy Cauliflower Mash

If you wish for an alternative comforting side dish which is not starch-based, try the humble cauliflower which makes a lovely mash. Have by itself or add a few shavings of cheese at the end. This dish would be perfect for diabetics and those on low-carb diets.

Ingredients:

1 large head of Cauliflower

2 tbsps cream

1 clove of garlic

1 Stalk escallion, sliced green part only

Salt and pepper to taste

Method:

Steam cauliflower and garlic together until tender, about five minutes

Drain and add to a food processer with the cream, pinch of salt and a pinch of pepper.

Puree and then place back into the saucepan, reheat and garnish with chopped escallion.

Contact me at info@juicychef.com

Ingredients provided by MegaMart Waterloo, many thanks to my sponsors.

Bon Appétit!