Grenada • Caribbean • medium • 65 mins
Grenada Oil Down
Description
Oil Down is a beloved one-pot dish from Grenada, featuring a rich combination of breadfruit, vegetables, and meat, all simmered in coconut milk. This dish is significant as it reflects the island’s agricultural bounty and is often enjoyed during family gatherings and celebrations.
Ingredients
- 1 large breadfruit, peeled and cut into chunks
- 2 cups coconut milk
- 1 pound of chicken, cut into pieces
- 1 pound of salt fish, soaked and flaked
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, chopped
- 2 sprigs of thyme
- 1 teaspoon black pepper
- 1 teaspoon allspice
- 2 cups of water
- 1 carrot, sliced
- 1 cup of green beans, trimmed
- 2 tablespoons of vegetable oil
- Salt to taste
Instructions
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onion, garlic, and bell pepper, and sauté until softened.
- Add the chicken pieces to the pot and cook until browned on all sides.
- Stir in the flaked salt fish, thyme, black pepper, and allspice, mixing well.
- Pour in the coconut milk and water, and bring to a simmer.
- Add the breadfruit chunks, carrot slices, and green beans to the pot.
- Cover and let it cook on low heat for about 45 minutes, or until the breadfruit is tender and the flavors meld together.
- Check for seasoning and add salt if needed.
- Serve hot, allowing the dish to cool slightly before enjoying.
Nutritional Information
Calories: 450 per serving
Servings: 6
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish, nuts
Health Benefits
Oil Down is rich in dietary fiber and complex carbohydrates from breadfruit, promoting digestive health and sustained energy levels. The inclusion of coconut milk provides healthy fats and essential nutrients, while the chicken and salt fish offer high-quality protein and omega-3 fatty acids, supporting muscle health and heart function. Additionally, the use of fresh herbs and spices enhances the dish’s antioxidant properties, contributing to overall wellness.
Cultural Significance
Oil Down is often considered the national dish of Grenada and is a staple at family gatherings, festivals, and special occasions. It showcases the island’s agricultural produce, particularly breadfruit, and reflects the blend of African and Caribbean culinary traditions.
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