Flavors of Belize 2011 by McNab Visual Strategies Ltd.

2011 EDITION

A MESSAGE FROM THE PUBLISHER Tanya McNab - Designer/Director, McNab Design Ltd.

FOREWORD 06 Seleni Matus - Director of Tourism, Belize MAP OF BELIZE 08 PARTICIPANTS BY LOCATION

CALENDAR OF EVENTS “Belize Style”

“BELIZEAN BY CHOICE” by Chef Rob Pronk, owner of Chef Rob’s Gourmet Café in Hopkins, a pioneer in the culinary industry in Belize.

RESTAURANT & BAR LISTINGS - BELIZE CITY & NORTHERN DISTRICTS 17 - SAN PEDRO AND CAYE CAULKER 29 - BELMOPAN AND SAN IGNACIO 38 - PLACENCIA 45 - HOPKINS 49 Please be sure to look out for recipe spotlights throughout this guide. This book was designed and published by McNab Design and Dots Per Inch Ltd. in Belize City. Our creative team would to thank the many contributors of this book and owe special credit to Ka’ana Boutique Resor t for use of their image for our front cover and Ms. Joanna Evans for the written content in this guide.

Great Food is one of life’s delicious pleasures. Discovering new f lavors and incredible cuisine is a par t of your journey as a visitor here in Belize. With the inf luence of eight to ten different cultural groups, there is no shor tage of delicious food in Belize. Navigating the restaurants, bars, and local hot spots will add adventure and excitement to your meals and Flavors of Belize is here to assist in the process. We’ve created this guide to expose you to Belize’s range of gastronomic offerings and simplify choosing a restaurant while in Belize. From sample menu items to brief introductions throughout different regions of this country, our guide provides everything a diner needs to know about eating and drinking in Belize. A vast amount of Belize’s best restaurants and bars are featured and there is vir tually every type of cuisine represented. Belize is an ideal destination for enjoying two very different vacation experiences during one

visit. Whether the purpose of your visit is a family vacation, a “girlfriend” getaway, or a destination wedding, the ability to explore the caves, Mayan sites, and rainforest of inland Belize in the same week that you dive the Blue Hole, swim with the sharks and lie in a hammock on the beach, is what sets our small country apar t. The inland and island restaurants and bars complete the experience by exposing your senses to the culture, traditions and ar tistic expression of Belize’s most valuable asset … We are pleased to present you with our very f irst edition of Flavors of Belize and we offer a sincere thank you to our fantastic par ticipants for their suppor t. Sincerely, Director/Designer McNab Design & Dots Per Inch Ltd. tanya@mcnabdesign.com

Over the years, Belize has established itself as a unique experience for culinary lovers throughout the world. It is known for its simple but creative mix of tastes, cultures and cooking. Fusion cuisine has been a staple in Belizean culture for decades. Combining eight to ten diverse cultures, Belize offers an incomparable culinary experience, which can satisfy the simplest palate as well as meeting the expections of the most sophisticated.

As the Director of Tourism for Belize, I am proud to say that we as a destination are constantly committed to providing world-class service, coupled with authentic Belizean experiences. It is a rare oppor tunity to f ind such an intuitive guide, combining recommendations for the diverse cuisine of Belize with its magnif icent venues. It is an honour to present Flavors of Belize as a testimony to our true excellence in food, beverage and enter tainment.

Flavors of Belize is an inclusive guide designed to lead you through the countryâ&#x20AC;&#x2122;s culinary offerings, while stimulating your senses and imagination. It is a concise list of culinary experiences incorporating recipes, dining options and enter tainment. Designer and Publisher, Tanya McNab beautifully combines her love for the culinary world with an informative recommendation of Belizean food and beverages. With her experience as a recent contributor to Savor Belize, the off icial online guide to Belizean cuisine, McNabâ&#x20AC;&#x2122;s guide is like taking a recommendation from an experienced friend.

Flavors of Belize is an outstanding way to select your dining and enter tainment for a romantic evening or funf illed afternoon. This publication will undoubtedly guide you through local restaurants, bars or leisure activities to suit any mood. We hope this collection of recommendations will take your expectations and palate to new heights. Bon Appetite,

Director of Tourism

CULTURES OF BELIZE. REGIONS OF BELIZE. PROTECTED AREAS OF BELIZE. HISTORY OF BELIZE. These are terms that have been coined, researched, talked about, documented and all pay tribute to one facet or the other of who and what Belize is. With Flavors of Belize, we delve into yet another aspect of the country that is, in fact, inf luenced in some way by all those mentioned above. The cultures that are spread across the country’s regions have combined their history and traditions with the natural offerings of Belize to produce food that is no longer def ined in limited terms. The inf luence of our Central American neighbors and their own multi-cultural population compounded by the arrival of visitors with discerning palates has resulted in a higher standard of cooking throughout. The Mexican, Guatemalan, African, Caribbean, Mayan, Garífuna, English, Chinese, Indian, Lebanese and American inf luences make it almost mandatory that Belizean cuisine is not relegated to only one or two dishes that have managed to gain the most popularity. It is impossible now to simply answer, when asked, that rice and beans is the staple Belizean dish. Instead, a few more questions need to be asked. What par t of Belize? Which cultural group? What time of year? W W W.FLAVORSOFBELIZE.COM We encourage you to visit our website where you’ll find an e-version of this publication, additional useful information and updates about our guide.

Photo Courtesy: Hidden Treasure Restaurant

NORT H

GUATEM AL A

MEXICO

Photo Courtesy: Mystic River Resort

Belize City and Northern Districts Bacab Eco-Adventure Park Belize Biltmore Plaza Hotel Black Orchid Resor t Celebrity Restaurant & Bar Chon Saan Palace Crazy Gringo Restaurant La Tavernetta The Beverage Division Moon Clusters Coffee Shop

Premium Wines & Spirits Riverside Tavern Sahara Grill Tinto & Blanco Wine Bar The Mariner’s Pointe Restaurant Tropicolada Restaurant Wine De Vine, Belize City Nahil Mayab Restaurant Tony’s Inn & Beach Resor t

San Pedro and Caye Caulker Blue Water Grill Caliente Restaurant Crave Restaurant D Sea Convenience Store El Divino Restaurant Elvi’s Kitchen Hidden Treasures Restaurant

La Palmilla at Victoria House “O” Restaurant at Las Terrazas Por tof ino Resor t Restaurant Pineapples at Ramon’s Village Red Ginger Restaurant Wine De Vine, San Pedro Tat’s Bar at Island Magic Resor t

San Ignacio and Belmopan

Mariposa Restaurant at Chaa Creek Resor t The Restaurant at Hidden Valley Inn La Ranita Restaurant at Mystic River Resor t La Ceiba Restaurant at Ka’ana Boutique Resor t The Bedran Hall, San Ignacio Resor t Hotel Perkup Coffee Shop Pasquales Pizzeria

Placencia

Bonef ish Grille at Singing Sands Resor t Danube Austrian Restaurant De’Tatch Restaurant at Seaspray Hotel Maya Beach Bistro at Maya Beach Hotel Tipsy Tuna Restaurant & Bar

Hopkins

Chef Rob’s Gourmet Cafe

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Photo Courtesy: Red Ginger Restaurant

Bowen & Bowen Ltd. Belize Telemedia Ltd. Belize Tourism Board James Brodie & Co. Ltd. Caribbean Tobacco Co. Ltd. Citrus Products of Belize Ltd.

Gallo Wines Dewar’s Fine Whiskey Heritage Bank of Belize Ltd. Travellers Liquors Vista Real Estate 9

FEBRUARY San Pedro Carnival: A three day carnival to celebrate the Easter Season. This yearly celebration star ts three days before Ash Wednesday. MARCH La Ruta Maya Canoe River Challenge Race: This monumental race star ts in San Ignacio. The four day canoe race retracts the route of the ancient Mayas. The race ends at Belcan Bridge in Belize City. Chocolate Week: Hosted by Cotton Tree Lodge, this week is centered on the history of chocolate in our country. Maya Day: Held in the quiet area of Tumul K’in, Blue Creek Village, This day highlights the unique culture being preserved down south. APRIL San Pedro Lagoon-Reef Eco-Challenge: This Eco-Challenge is a 42 mile, two day kayak race star ting on the lagoon side of Ambergris Caye, through the many lagoons in the Nor thern Ambergris Caye area, up to Bacalar Chico, then down to Robles Point, where all teams camp. The race ends in San Pedro Town. MAY Cashew Festival: Held in Crooked Tree Village, this Festival celebrates the cashew harvest season, where Live Punta music, cashew wine, deser ts, Caribbean style dishes and games are the main attractions. National Agricultural & Trade Show: This trade show is held annually in our capital city of Belmopan. It highlights Agricultural Diversif ication, food, rodeo, livestock, handicraft displays, music, games, and food. Toledo Cacao Festival: The Festival opens with a Wine & Chocolate evening, featuring local and international wines and chocolate based cocktails. Saturday brings you the Taste of Toledo cookery and craft fair, with chocolate demonstrations and a host of cacao-related and other craft produce, Cacao for Kids children’s activities, Sea Toledo marine trips, and Culture in Harmony musical performances. Monkey River Festival: The country’s leading Creole event which includes traditional games for adults and children including greasy pole, watermelon eating, lime and spoon, tug-of-war, three legged race, needle and thread and sack races along with Jankunu stick, a challenge to all Jankunu dancers throughout Belize to come and show off their stick walking skills – an old tradition which Monkey river Village is determined to revive. JUNE San Pedro, Placencia and Caye Caulker Lobster Fest: In celebration of the opening of the lobster season these three locations offer a week full of activities. A wide array of dishes are showcased, and activities such as a f ishing tournaments, bicycle races and social events take place. JULY Pibil Fest: A traditional way to cook the pork wrapped in banana leaf, buried in a pit with a f ire at the bottom to roast it. The Mayan word “pibil” means “buried”. A host of activities is held in the village of Progresso.

Belize International Film Festival: This festival showcases Central American and Caribbean f ilms. AUGUST International Costa Maya Festival: Held in Ambergris Caye. The festival hosts international music groups as well as cultural dances, international cuisine and Ar ts & Crafts. SEPTEMBER Carnival Road March: This yearly march through the streets of Belize highlights our many cultures and history. September 10th: This public and bank holiday is in Celebration of the Battle of St. Georgeâ&#x20AC;&#x2122;s Caye Day. Off icial ceremonies and Citizensâ&#x20AC;&#x2122; Parade and Fair are held. September 21st: The Off icial Independence Day Ceremonies and Parade is held. NOVEMBER Battle of the Drums: A celebration of Garifuna music and culture with live performances by some of the foremost musicians at work today. The Battle of the Drums is a Garifuna drumming competition allowing drumming groups to compete and showcase their musical talents in playing 5 different categories of Garifuna music. November 19th: Garifuna Settlement Day marks the arrival of the Garifuna people to Stann Creek and is mainly celebrated in Southern Belize. The re-enactment of their arrival is the main attraction with religion, culture and parade activities continuing for the rest of the day. DECEMBER Holiday Boat Lighting Parade: During the holiday season boats are decorated and sail from Boca del Rio to Coconuts Hotel in San Pedro. Prizes are awarded to the boats depicting best creativity and overall design. The award par ty has something fun for the entire family. To f ind out additional information on special events, please visit the off icial travel website of Belize: W W W.TR AVELBELIZE.ORG

It was just before this millennium that I ended up in Belize. My only Belize experience before I settled here was a quick 24-hour visit for my job interview as Executive Chef at the Radisson For t George hotel in Belize City. Being European trained and having gained my experience in 5-star hotels and restaurants where a dish wasn’t complete if you didn’t f ill the plate with at least a load of white truff les, beluga caviar, and Maine lobster or, even better, all of the above, I thought I knew it all. I had also worked for quite a while on the Dutch Caribbean A-B-C islands so I assumed with my Caribbean knowledge nothing could go wrong. However my island experience was in hotels and restaurants that mainly catered to Europeans, and most of the ingredients being used were impor ted from the old world. And then I came to Belize; full of energy, full of ideas and most of all full of myself! When I gave my f irst vegetable order, f illed with European ingredients, to Mr. Tucker, our purchaser at the For t George, he didn’t say much, but the weird look he gave me should have warned me. Only about 10% of all the items I ordered actually arrived. Of course I panicked and gave Mr. Tucker a hard time (that is the f irst thing chefs do). He in turn, did the only thing he could do. He ordered me to a vehicle, brought me to the market, and told me, “This is what we use here in Belize.” A lot of the

ingredients I saw were new for me and it took me quite a while to get used to items like yams, cassava, plantains, cho cho and chaya, just to mention a few. I learned a lot from my harem of very sweet lady chefs (those days there were not too many men into cooking in Belize) in my kitchen. They had a lot of patience with me! After more than a decade in Belize I absolutely love to work with the local ingredients. It still is challenging at times to f ind the right ingredients at the right time. Ninety-nine percent of the produce is grown in open f ields and not in climate controlled green houses. We do have wet seasons, dry seasons, windy seasons and armies of ants or other creatures marching through our f ields, munching on our veggies. While this means that we don’t have cer tain things available at times, all the ingredients you f ind in Belize are pure nature. You just taste natural history in every bite. I still can get excited walking the San Ignacio market very early on a Saturday morning and f inding the most wonderful fruits and vegetables you can think of, or have the f ishermen coming to me in my restaurant in Hopkins with a dazzling fresh grouper, snapper or lobster. A lot has changed in the last decade in Belize. Good quality cheese and other dairy products are being produced in Spanish look-out. The Hygienic Standards of the kitchens, slaughter houses, butcher shops and f ish markets all over Belize have drastically improved and several farmers are producing crops with the tourist in mind. Nowadays Belize eateries have much more to offer than a f ine plate of rice and beans. We are an emerging destination, but as long as we stick to using the gorgeous fresh products this tiny country has to offer and combine the local gastronomic ethnicity with some more recent and challenging cooking techniques, over time things can only get even better than they already are.

Food in Belize City is exactly what you’d expect of the f irst stop on your way to exploring the entire country... there’s a little bit of everything. The city’s restaurants, bars and meeting spots offer an eclectic mix that pays tribute to every other district’s offerings, as well as to those of our neighboring countries. Belize City’s food is incredibly diverse. In addition to its Mexican and Central American inf luence, the city’s location on the coast of the Caribbean Sea ensures that a healthy dose of island fare is available in most restaurants. It is a por t of entry and while many travelers come just to visit, a lot have stayed and brought with them their own country’s cuisine. The result is a fusion of f lavors presented by a collection of culinary establishments offering Belizean, Mexican, Chinese, Lebanese, Italian, Indian and International specialities. Belize’s nor thernmost districts play their proximity to the culinary powerhouse of Mexico to their advantage. The restaurants in Corozal and Orange Walk combine the best of both worlds to offer menus that are replete with Belizean dishes that they do best, while adding a smattering of Mexican-inspired creations. Nor thern Belize is home to the largest group of Yucatec Mayan people, a group of Mayans who migrated to Belize in the mid 19th century - and their meals utilizes corn and pork in a number of delicious ways. Nahil Mayab in Orange Walk presents a menu that tells a story. Yucatecan-inspired entrées show that history has not been forgotten. When going fur ther nor th, eating at the Y Not Grill and Bar at Tony’s Inn in Corozal is a relaxing sea-side experience with a great view of the Caribbean Bay.

Photo Courtesy: The Riverside Tavern

SUN-KISSED MANGO SALSA Transforms any dish into a tropical escape! 2 cups ripe mango - peeled & diced 2 cucumbers - peeled, deseeded & diced 1/4 cup cilantro - f inely diced 3/4 cup lime juice - freshly squeezed Salt and Black Pepper to taste Combine all ingredients and refrigerate for 30 minutes. Serve with chicken, f ish, tacos or as a side-dish. 25

On the coast and cayes, seafood is fresh, relatively inexpensive and delicious. The Caribbean spiny lobster (Panulirus argus) is one of Belize’s gourmet treats. Unlike its Maine cousin, most of the edible meat in the spiny lobster is in its tail, and it lacks claws. It’s perfect lightly grilled and served with drawn butter, but you can also enjoy it in fritters, soups, bisques, salads and even burgers. Lobster season runs from June 15 to March 15. Conch, in season all year except for the months of July, August, and September, is also widely served in Belize as conch steak, fritters, in ceviche and soup. On restaurant menus, you’re most likely to f ind snapper and grouper, both tasty without being too f ishy. Farm-raised tilapia is also widely available. Most shrimp, or “shrimps” as Belizeans say, is farm-raised, by one of the large shrimp farms in Placencia and elsewhere. Belizeans love their ceviche - raw seafood marinated in lime juice. You’ll f ind a variety of ceviche dishes on menus everywhere - conch, shrimp, lobster, f ish and even octopus and squid. Usually the seafood is mixed with onion, tomato, hot peppers, salt and herbs such as cilantro or culantro (culantro is similar to cilantro but stronger f lavored) and then “cooked” with lime or other citrus juices. It’s all delicious! Photo Courtesy: Elvi’s Kitchen

San Pedro and Caye Caulker’s past is traditionally associated with setting the stage for tourism development in Belize and helping gain much of the country’s popularity in the rest of the world’s eye. These islands off the coast of Belize City have made their way into books, magazines, songs, television shows and movies. As a result, development in San Pedro and Caye Caulker has risen up to meet the inf lux of visitors and their demand for the idyllic, paradise-like environment these islands are purpor ted to own. Food on the islands has not been left behind in the development. As a matter of fact, the majority of events and festivals held are centered on eating the fresh seafood so readily available throughout. From Caye Caulker’s Coconut Festival in May and San Pedro’s Tres Pescado Slam Tournament in August, to both islands’ individual Lobsterfests in June, eating is a priority in this par t of the country, and good eating at that! The range of dining styles on the islands pays tribute to the variety of visitors that include San Pedro and Caye Caulker in their travel plans. There’s something for everyone ranging from small deli’s with the freshest Johnny Cakes, Fry Jacks to the f ine-dining establishments complete with white tablecloths, gourmet seafood dinners and the ref inement that is a tribute to our colonial past. While you can still go barefoot, there is something for every preference and palate. San Pedro and Caye Caulker offer every visitor the chance to create their own Belizean island experience.

COCONUT PIE 1 ½ cups Freshly grated coconut 1 tin Sweetened condensed milk ¼ to ½ cup Sugar – to taste 4 eggs, well beaten 2 tsps. Vanilla essence 1 tsp. Lemon essence ¼ to ½ tsp. grated nutmeg – to taste Mix all ingredients until well blended and pour into an unbaked pie crust. Bake at 350 degrees for 45 mins. to 1 hour or until knife inser ted in middle comes out dry.

In this region, Belize has seen a resurgence of interest in traditional food and the stories that come with them. In creating the present and inventing the future of Belizean cuisine, restaurants in Cayo are looking to the past for their foundation and inspiration. It is the transformation of basic, yet history-rich ingredients into downright ingenuous meals that sets Cayo apar t as not only the epicenter of inland touring, but a veritable Mecca for foodies. Star t in Belmopan, the nation’s capital, and Perkup’s techsavvy atmosphere, coupled with its offering of hear ty, good-to-the-last-bite meals, makes it a must-stop for travelers. When seeking an outdoor atmosphere, visit Pasquales, a great option for pizza and pasta fans. A mere 30-minute drive west of Belmopan, San Ignacio presents rolling farmlands and the unmistakable feeling that things now, are still a lot like things were back then. And as far as food is concerned, that element helps to ensure an authentic experience when dining. Before sitting down at any restaurant here, a visit to the Farmer’s Market is a must. This is perhaps the most vibrant of the country’s fruit and vegetable displays and the source for most meals served in the restaurants here. Photo Courtesy: 38 Boutique Resort Ka’ana

Belize offers an abundance of delicious fresh tropical fruits, although a variety of the local fruit selection doesn’t make its way to restaurant tables. In season, fruits are remarkably inexpensive. Papaya, mango, banana, oranges, and watermelon are the most common fruits served on breakfast plates. However, there are many other kinds of fruit available at our markets. One is craboo, a small yellow fruit the size of a cherry, which ripens in July and August. They’re excellent mashed and served with milk, or just eaten raw or you can also try mangoes, star fruit, soursop, breadfruit, dragon fruit, cashew fruit, and others. Potatoes are a mainstay vegetable in Belize, but there are also a few unusual vegetables. Cho cho, a mildf lavored squash also known as mirlton or chayote, is commonly served raw in salads and also baked, fried, boiled, and stuffed. Chaya is a green leafy plant that is sometimes called Mayan spinach. It is rich in several vitamins and minerals. Chaya is often served as cooked greens or in scrambled eggs.

Photo Courtesy: Ka’ana Boutique Resort

GREEN CORN DUCUNU (Tamalitos) 2 dozen green corn on the cob ½ cup fresh coconut milk 1 TBSP. butter, melted 1 TSP. baking powder Salt & Pepper to taste Peel corn, reserving clean husks. Remove kernels from cob and grind or puree in blender. Mix with the remaining ingredients. Use a large sauce pan and f ill ½ way with water and bring to a boil. Place a large spoonful of mixture into the center of each reserved husk. Fold over and fold pointed end upward and tie with string of husk. Place in standing position in boiling water. Cook for about ½ hour Remove from husk and enjoy!

Eating on the Peninsula is not as limited or predictable as one would think for a destination of its size. The restaurants on this 16-mile combination of beach and mangrove-studded lagoons offer such a diverse mix of cuisine, including Garifuna, Creole, International, Dutch, and Italian; the oppor tunities for satisfying your inner-foodie abound. Placencia’s geographical combination of beach and village allows for a culinary combination of seafood and root food at its freshest and in great variety. Lobster, shrimp, conch and f ish are caught daily, fresh from the sea. Placencia’s annual Lobsterfest, normally in June, is completely devoted to the delicacies of the sea and attracts visitors from all over the world. The Garifuna’s (descendants of Carib, Arawak, and West Indian people) inf luence of the peninsula’s Seine Bight village is hard to ignore and with their rich seafood soups and delicious use of plantains, bananas and “ground food”- potatoes, chocho (chayote), cocono one’s complaining. Add to that the international cuisine and inf luence of those visitors from around the world who’ve made Placencia their home and the result is a palate-pleasing complement to the snorkeling, diving and all-around relaxing appeal of a visit to Placencia.

Photo Courtesy: Ka’ana Boutique Resort

CONCH SOUP 1 lb. Conch 1 tbsp. Flour 2 med. Cocoa 1 tsp. Salt - to tast 1 Green Plantain 1/8 tsp. Thyme 2 Okra 1 Whole Habanero Pepper 1 small Carrot Âž tsp. Shor tening 1 small Onion 1 tsp. dissolved Red Recado (Achiote) for coloring Clean conch and beat until f lesh is broken Place in boiling water and boil until tender â&#x20AC;&#x201C; 30-40 minutes Heat shor tening in saucepan and add f lour, stirring until brown Remove from heat and add 1 cup hot water, stirring until completely dissolved. Add 3 more cups of water and stir to combine Add soften conch and gently boil for about 25 minutes Wash & peel vegetables. Cut into small cubes or slices and add to soup Boil slowly until vegetables are cooked 47

Rich with culture, charm and the appeal of a uniquely undiscovered destination, the f ishing village of Hopkins is an idyllic stop that takes you just off the Hummingbird Highway and on your journey toward the southernmost par ts of the country. Set right on the sea side, the predominantly Garifuna (descendants of Carib, Arawak, and West Indian people) villagers that call Hopkins home, have set the foundation for quality eating here. With â&#x20AC;&#x153;just caughtâ&#x20AC;? seafood and generations of traditional cooking, the food available in Hopkins is as authentic as it is delicious.

Photo Courtesy: Crave Restaurant

BOIL-UP (a popular dish created with a selection of locally grown ground food) Potato Cocoa Yam Cassava Carrots Cabbage Green Plantain Ripe Plantain Sweet Potato Pig Tail or Salt Beef or Fish Boil pigtail or salt beef at least 3 times and change the water to get rid of the excess salt. You may place in a pressure cooker and cook for about 15 minutes after boiling in water 3 times. You can also use f ish that has been steamed separately. You may use all off the above vegetables & ground food or any combination of. Use water from the last boil to place ground food and cook until tender. Start with vegetables that take the longest. Boil 3 – 4 eggs. Quarter and serve with the above. BOIL CAKE 3 cups Flour 3 tsp Baking Powder 1 tsp Salt 1 – 1 ½ cups water Mix all of the above until a ball forms. Shape into about 6 balls and let rest about 15 minutes. Flatten a little with the palm of your hand. Place the f lattened dough in the water from pigtail that is at a rolling boil. Cook approx. 3 minutes on one side and turn for another 3 minutes. Remove from water. Serve with: TOMATO & ONION SAUCE 16 oz. can Stewed Tomatoes 1 large Sliced Onion Coconut Oil Fry onions in coconut oil until slightly tender. Add stewed tomatoes and season to taste. Enjoy served over the vegetables and meat or f ish