Caribbean Plant-Based dishes featuring Dietitian Kim Rose

If you’re a part of my Chooselove tribe (sign up here if not because you definitely should be!) – then you know that I am now a founding member of the Food + Wellness Equity Collective. The Collective is a diverse group of content creators and entrepreneurs committed to being change agents for equity, diversity, and anti-racism in the food and wellness industry. Read more about our mission and initiatives here

This week, each of the members paired up to host our #SharethePlate campaign on Instagram where we discussed various health topics, diversity, equity, recipes, and more. I personally had the privilege of being partnered with Kim Rose – a registered dietitian, diabetes expert, and Nutrition Lifestyles Podcast co-host.

Aside from our passion for wellness and plant-based health, Kim and I both also come from Caribbean roots. With this in mind, we thought it would be great to showcase a traditional dish from our islands (Jamaica and Puerto Rico) with a vegan twist. Below you can find the recipes for the dishes we chose to highlight in our discussion.

Enjoy!

Kim Rose’s Jamacian Coconut Ceviche

Course: Uncategorized
Servings

4

servings
Prep time

10

minutes
Cooking time

8

minutes

Ingredients

  • 2 cups coconut meat

  • 2 cups plum tomatoes

  • 1 small white onion

  • 1/2 large cucumber

  • 1/2 large avocado

  • 1 lemon

  • 2 cups of crimini mushrooms

  • 1/2 jalapeno

  • Salt & pepper to taste

Directions

  • Begin by dicing your onion, jalepeno, avocado and cucumber.
  • Next, finely chop your coconut meat and mushrooms.
  • Add all ingredients into a large bowl except for the mushrooms.
  • In a pan on medium heat, add 1 tbsp of olive oil and toss in your mushrooms. Cook for 3 minutes or until brown.
  • Once they are cooked, let them cool and add them in to the bowl with your other ingredients.
  • Last, juice your lemon and pour over your bowl. Add salt and pepper to taste.

Chantel’s Vegan Empanadas

Details

Servings

8-9

Prep time

30 minutes

Cooking time

15 minutes

Ingredients

  • Empanada Masa (dough)
  • 3 cups of all purpose flour

  • 1 tbsp pink Himalayan salt

  • 1 cup of water

  • 1 tbsp coconut oil (refined for no coconut flavor)

  • Vegan “beef” Filling
  • 1 package of vegan “ground beef”

  • 1 clove of garlic

  • 1/4 cup Sofrito (blended onion, red peppers, green peppers, cilantro and recao)

  • 1 tsp sazon
    (I use the Eat Loisa brand and have a code under my discount tab )

  • Tomato sauce (you can also use paste)

  • 1 tsp Adobo

  • Himalayan salt, Oregano and Black pepper to taste

Directions

  • Empanada Dough
  • In a large bowl, combine flour and salt well.
  • Add in the oil and water slowly and mix with a large fork. Once it’s combined as best as you can with the fork, use your hand to knead the mixture until a dough ball forms.
  • Once the dough resembles a large ball, cover it with plastic wrap or in an airtight container. Set aside on the counter for 30 minutes while you begin cooking your filling.
  • Empanada Filling
  • In a medium/large pan, add in a little coconut oil, minced garlic, and sofrito on medium heat until it slightly bubbles. Add in your vegan beef grounds.
  • Cook on medium until crumbles soften and start to brown. Add in tomato sauce and spices.
  • Continue cooking until fully tender. Add more spices as needed.
  • Empanada Assembly
  • Once your filling is done, grab your dough ball and spread a bit of flour on a cutting board to avoid sticking.
  • Pull off a small piece and roll it into a flat circular shape. You can do this with a rolling pin or the palm of your hand. Once the dough is flat put in a large spoonful of filling in the center.
  • Fold over one side to the other in the shape of a half moon and use a fork to press the edges together.
  • The last step is to either fry the empanadas in a pan (flipping each side), air fry them, bake them or store in the freezer for later use. Enjoy!

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