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Breakfast in the Virgin Islands

Updated on February 19, 2017

How to start your morning gourmet breakfast?

  1. Decide what your planning to prepare for breakfast.
  2. Get the goods in the grocery store ahead of time. This way you can have an idea to what your preparing for breakfast.
  3. Checklist your breakfast preparations, such as bread, cheese, spices, eggs, your favorite jam (grape is the captains favorite although pineapple is de favorite) etc.
  4. Its always a perfect time to head to the farmers market for your fresh fruits or otherwise grow your own fruit trees, in turn you reap what you sow!




Paprika Nutrients

Nutrients
Per gram/Percentage/mg
 
Vitamin A
66%
 
Calcium
1%
 
Iron
7%
 
Vitamin B6
5%
 
Magnesium
3%
 
Dietary Fiber
2.4 g
 
Sugar
0.7 g
 
Potassium
155 mg
 
Sodium
5 mg
 
Carbohydrate
3.7 g
 
Polyunsaturated fat
0.5 g
 
Monounsaturated fat
0.1 g
 
Daily Value* 1 table Spoon (6.8 g) Calories 19

Spice Classic Paprika

A dash of paprika on your boiled eggs are tasty and healthy. You can add your favorite spice or have your eggs simple with nothing on top. The benefits you get in adding paprika into your healthy plan adds Vitamin A, E, B-6, Iron and Minerals. Adding this part of spice into your diet will help eliminate body toxins. Paprika are ground spice made of bell peppers, sweet peppers and red air-dried fruits that sweetens the flavor of the spice. The origin of the spice is from Central Mexico, later in the 16 century was trade to Spain and throughout the world more people are using the paprika in recipes, teas and toppings.

1 boiled Egg (50 g) Daily Value*
Calories 78

  • Vitamin A 5%
  • Calcium 2%
  • Vitamin D 11%
  • Vitamin B12 10%
  • Iron 3%
  • Vitamin B6 5%
  • Magnesium 1%
  • Protein 6 g
  • Sugar 0.6 g
  • Potassium 63 mg
  • Sodium 62 mg
  • Cholesterol 187mg
  • Saturated fat 1.6 g
  • polyunsaturated fat 0.7 g
  • Monounsaturated fat 2 g

Cold Cut Turkey 2 slices (43g) Daily Value*
Calories 38

  • Vitamin C 4%
  • Iron 3%
  • Dietary Fiber (0.2g) 1%
  • Carbohydrates 0.3 g
  • Potassium (129.86mg) 4%
  • Sodium (384mg) 17%
  • Cholesterol 18mg
  • Monounsaturated fat 0.2g
  • Polyunsaturated fat 0.1g
  • Saturated fat 0.1g





Whole Wheat Bread

Whole Wheat bread have fiber, protein and vitamins. It is used in bread mixed with whole grain grinned and mashed with light white unbleached flour that is stored with nutrients. In preparation of this breakfast, are grilled cheese, cold cut slice turkey light fried with butter and pressed completing a grilled turkey cheese sandwich. Dairy, meat and wheat is all in the food chart of healthy eating.

Added ingredient to the breakfast includes Butter, salted 2 Tbsp.

  • Calories 204
  • Total fat 23 g
  • Saturated fat 14.6 g
  • Cholesterol 61 mg
  • Sodium 164 mg

Added ingredient to the breakfast includes Cheese 1 Slice

  • Calories 114
  • Total fat 9.4 g
  • Saturated fat 6 g
  • Cholesterol 30 mg
  • Sodium 176 mg


Whole Wheat Nutrients Per Slice

Nutrients
Per grams/percentage
Calcium
3%
Magnesium
5%
Iron
3%
Vitamin B6
5%
Sodium
112 mg
Potassium
69 mg
Carbohydrate
12g
Proteins
3.6 g
Dietary Fiber
1.9 g
Sugar
1.69 g
Saturated fat
0.2 g
Polyunsaturated fat
0.2 g
Monounsaturated fat
0.4 g
calories 69

Grape Jelly

Add a table spoon of delicious grape jelly to your breakfast. This part of the breakfast enlighten the flavor of your morning satisfaction of flavors and a healthy way of eating. It is known for the most important meal in of the day is breakfast. Grape jelly is a nice compliment of flavors and nutrients added to your plate. It is delicious.

Make your own Jelly

  • Lemon Juice
  • peel grapes
  • 4 cups of sugar

Boil to over moderate heat, stir frequently, skim foam till pulp is broken down for 20 minutes, filter into a large bowl. throw away access pulps and cook at low boil, skimming foam, stir frequently till mixture is thicken for 25 minutes, if the jam is still watery continue cooking at low heat till thickens. Let jam stand in jar for 1 day for flavors, be sure to seal, process and store jar for maximum taste of flavors. Preserves will thicken as it cool. Be sure to boil your jar in a deep pot in rapid boiling water and clean with a sterilize towel before sealing jelly in jar..

Please see label on the jelly jar of nutrition facts

Grapes nutrients 1 cup (160) Daily Value* Calories 104

  • Vitamins A 11%
  • Vitamin C 7%
  • Sodium 3mg
  • Sugar 23.4g
  • Calcium 2%
  • Iron 1%
  • Protein 1.1%
  • Dietary Fiber 1.4mg
  • Carbohydrates 27.3g
  • Potassium 288.4mg
  • Polyunsaturated fat 0.1g

Delicious Sliced Avocado

There are so many ways to prepare avocado. There are so good when its sliced and right onto your plate.

Avocado is a food source since 500 AD during the cultivation of our ancestors, further cultivation was harvested since the 5,000 BC in South Central America, Mexico. In the 19 century California cultivated avocados. During these time avocado expanded and are cultivated through the world. It is a source of food enriched with Vitamin B, C, E and K. It is also know for nutritious facts that is good for you.

Avocado is green on the outside and light yellow on the inside. The outer skin of the avocado has a thicken layer, must peel to enjoy the inner fruit, therein the avocado have one large seed that must be removed.

Avocado Nutrition Chart

Nutreints
Daily value
Amount
vitamin K
8%
6.30 mg
Folate
8%
27.0 mcg
vitamin B6
6%
0.086 mg
vitamin C
4%
2.60 mg
vitamin E
4%
0.590 mg
Pantothenic Acid
4%
0.439 mg
Potassium
4%
152.00 mg
Riboflavin
4%
0.043 mg
Niacin
4%
0.574 mg
Fiber
4%
2.0 g
Avocado medium 30g 1oz.

Carambola (Star Fruit) Nutrient Chart

Nutrients
Per grams
Percentage
Niacin
0.367 mg
2.25%
Zinc
0.12 mg
1%
Phosphorus
12 mg
1.5%
Iron
0.08 mg
1%
Magnesium
10 mg
2%
Calcium
3 mg
0.3%
Potassium
133 mg
3%
Sodium
2 mg
0%
Folates
12g
3%
Vitamin A
61 iu
2%
Vitamin C
34.4 mg
57%
Vitamin E
0.15 mg
1%
Pyridoxine
0.017 mg
1.5%
Riboflavin
0.016 mg
1.25%
Thiamin
0.014 mg
1%
 
 
 
Nutritional facts per 100 g

Carambola (Star Fruit)

These fruits are enriched with antioxidant, potassium, vitamin C, low in sodium, sugar and acids. The star fruits resembles a star, its outer layer has five or more smooth ridge that is shaped oval length of about 2 to 6 inches. Ripe or unripe the fruit can be used for cooking purposes. When its green it must be fully developed in texture, it is sour taste when its green. When the star fruit is ripen, it is a light to dark yellow of the outer skin. The skin is thin, there is no need to peel, it can be eaten in its ripe stage. No seeds, mostly an inner steam in the center of the fruit. Some of the star fruit may carry 3-4 seeds that are soft and can be eaten. The taste is close to watermelon and orange in flavors.

The star fruit has been cultivated since hundreds of years BC in Southeast Asia and the subcontinent of Moluccas Indonesia, however the origins are from Srilanka. Transported and traded all over the world. These delicious fruits was also cultivated in Puerto Rico, China, Florida and throughout the Caribbean islands at local farmers market.

What are the other names this fruit is called?

  1. Five Finger - Guyana & Trinidad
  2. Karanbol - Haiti
  3. Fansman Birambi - Sranan Tongo
  4. Jimbilin - Portuguese
  5. Yangtao - China
  6. Sterrenurucht - Dutch
  7. Tamarindo Chino - Spain
  8. Carambola or Star Fruit - Virgin Islands



Important Message (Risk) Kidney

Carambola (Star Fruit) may contain caramboxin that is harmful for people who are suffering from Kidney failure, Kidney dialysis of treatments and Kidney stones. Consult a doctor before eating this fruit if diagnose with kidney problems.

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    • Blond Logic profile image

      Mary Wickison 3 months ago from Brazil

      This sounds delicious but very different to the breakfast I am used to.Here in Brazil we can get most of those ingredients so will have to give it a try as my usual oatmeal, is getting rather boring.

      Thanks for the ideas.

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