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Lip Smacking Good Steamed Ground Provisions and Vegetables with Saltfish

Updated on February 14, 2015
Heidi Vincent profile image

Ms. Vincent is an M.B.A graduate, Business Consultant and health, wellness & natural healing enthusiast, who reads a lot on those subjects.

Steamed Ground Provisions and Vegetables with Saltfish

Steamed Ground Provision - Saltfish recipes- Steamed Vegetables - Caribbean Recipe - Blue Food Recipes - How to Cook Tubers, Ground Provision, Root Vegetables
Steamed Ground Provision - Saltfish recipes- Steamed Vegetables - Caribbean Recipe - Blue Food Recipes - How to Cook Tubers, Ground Provision, Root Vegetables | Source

Caribbean 'Blue Food', Tubers, Ground Provision Recipes

5 stars from 1 rating of Steamed Ground Provisions and Vegetables with Saltfish

Rice is just not my thing.   I love pasta and ‘blue food’ - that’s how we fondly refer to ground provisions or tubers in the Caribbean.   Ground provisions are a very important staple in Caribbean cuisine or cooking.

We have different kinds of ground provisions such as sweet cassava (or manioc), sweet potatoes, dasheen (or taro), tannia and yam.They are usually boiled in water to cook, peeled to remove the skin and used with meat and some gravy, added to soups or crushed while hot with butter to eat by itself or make a pie.

Today, I will be sharing with you a very simple but really delicious ground provision and saltfish recipe that I love and use mostly for lunch.   It can also be used for a brunch or family get-together.

For this recipe, I used 2 types of ground provision – sweet potatoes and dasheen (taro).   Also, instead of boiling the ground provision as most West Indians do, I steamed mine, since it is healthier and helps maintain a lot more of the vitamins and nutrients in the ground provision.

In terms of health benefits, it may surprise you to learn that dasheen (taro) is high in potassium, has low fat content and is very good for your arteries and persons suffering with cardiovascular disorders.

My vegetables of choice for this delicious ‘blue food’ recipe are carrots and string beans.  Enjoy!

Image credit: All photos are compliments the author Heidi Vincent (a.k.a. FreshStart7) and copyrighted. Do not copy!

The Multi-Cultural Cuisine of Trinidad & Tobago & the Caribbean
The Multi-Cultural Cuisine of Trinidad & Tobago & the Caribbean

I really love this cookbook which has a diverse set of recipes, well-laid out instructions and beautiful photos.

 

Cook Time

  • Cook time: 25 min
  • Ready in: 25 min
  • Yields: Serves 2 - 3 persons

Ingredients

  • 1 lb. Saltfish
  • 1 Sweet Potato
  • 1 Dasheen (or Taro)
  • 1 Sweet Pepper, (I used Yellow in this recipe)
  • 1 Carrot
  • 8 String Beans
  • (1/2) Onion Onion

Instructions

  1. Soak saltfish overnight in water to rehydrate and remove some of the excess salt.
  2. Remove saltfish from water it was soaking in next morning, place it in a pot with about 2 cups of water and boil for about 10 minutes.
  3. Place 3 cups of water in your steamer and bring to a boil.
  4. Peel ground provision (sweet potato and dasheen).
  5. Wash and slice the ground provision, as desired, for ready serving.
  6. Place the ground provision in the steamer and steam for about 10-12 minutes in total.
  7. Scrape carrot and slice, as desired. Clean string beans and cut each one into 2 or 3 pieces.
  8. Place the carrots & string beans steamer alongside the ground provision after the ground provision has been steamed for 7 minutes. Continue steaming everything for the remaining 3 minutes.
  9. Remove saltfish from the water and set aside to cool. Remove scales and bones from the saltfish and chip up really fine.
  10. Dice onion and (1/2) sweet pepper. Mix saltfish, onions and sweet pepper together.
  11. Slice the other (1/2) of sweet pepper to create a holder for your saltfish, as seen in my recipe.
  12. Drizzle saltfish with some Olive Oil, serve and ENJOY!

NOTE WELL:

If you need to further reduce the sodium content just boil the saltfish with twice the amount of water to boil out more of the salt that was used to preserve the fish.

Oster 5712 Electronic 2-Tier 6.1-Quart Food Steamer, White
Oster 5712 Electronic 2-Tier 6.1-Quart Food Steamer, White

This is really a GREAT food steamer! You can actually see the food while it is cooking, add water without having to burn yourself and there's a timer to alert you when it is finished.

 

Steamed Ground Provisions and Vegetables with Saltfish

Nutrition Facts
Serving size: 28 g (1 ounce)
Calories 144
Calories from Fat0
% Daily Value *
Carbohydrates 15 g5%
Sugar 3 g
Fiber 4 g16%
Protein 19 g38%
Cholesterol 43 mg14%
Sodium 1994 mg83%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Norpro Stainless Steel Vegetable Steamer
Norpro Stainless Steel Vegetable Steamer

If you just need to steam a little bit of food or vegetables, this inexpensive steamer is ideal! I use this one for steaming small portions of ground provisions or vegetables. It is actually rated the #1 best seller on Amazon!

 

© 2014 Heidi Vincent

What's YOUR favourite ground provision dish?

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    • Heidi Vincent profile image
      Author

      Heidi Vincent 20 months ago from GRENADA

      After eating that plate and smacking my lips, I thought it was a fitting title. LOL!!! Glad you like my plate. I enjoyed eating it! I wish you a peaceful and prosperous New Year!

    • MsDora profile image

      Dora Isaac Weithers 21 months ago from The Caribbean

      Heidi, your Caribbean sister here just could not resist the title. I like blue food also though I never heard the name before. Your plate looks really good!

    • Heidi Vincent profile image
      Author

      Heidi Vincent 2 years ago from GRENADA

      Thanks again, peachpurple!!! The key to getting a recipe just right is good instructions. So I am thrilled that you find my step-by-step instructions easy. Thanks for blessing it by voting up and pinning. Have a blessed week!!!

    • peachpurple profile image

      peachy 2 years ago from Home Sweet Home

      thanks for your easy recipe, i love the easy step by step instructions, voted up, pins

    • Heidi Vincent profile image
      Author

      Heidi Vincent 2 years ago from GRENADA

      Hi Jacqui!!!!!! I am glad I resurrected your Caribbean taste buds. LOL!!!! I am excited that you are going to be having a very appetizing lunch :) That electric steamer is the best (UTC, remember?) You're welcome and happy cooking to you too! Stay in touch and keep well!

    • profile image

      Jacqueline Kitson 2 years ago

      Hello Heidi,

      Your recipe had indeed me and I am now cooking some Salt Fish Bul Jol even as I am writing this comment. I had been longing for this dish quite some time now. I just consulted your recipe and I will be having this for lunch today with some sweet potatoes, cornmeal dumplings and red potatoes!!

      I believe that I should get the electric steamer, as I usually use a double boiler which may not be as efficient as the electronic one.

      So thanks again and happy cooking!!

    • Heidi Vincent profile image
      Author

      Heidi Vincent 2 years ago from GRENADA

      LOL!!! Thanks Nancy.

    • Nancy Hardin profile image

      Nancy Carol Brown Hardin 2 years ago from Las Vegas, NV

      I voted you up, but they need to have a category to vote on titled "delicious!" Thanks for sharing a YUMMY recipe. And I do so love sweet potatoes, any way they're fixed.

    • Rhonda Lytle profile image

      Rhonda Lytle 3 years ago from Deep in the heart of Dixie

      This sounds so exotic and the photo looks awesome. I don't know that I have ever seen salt fish in a store here. I'm going to have to hunt for it! I would not have thought of sweet potatoes and fish. Sounds really scrumptious.

    • Heidi Vincent profile image
      Author

      Heidi Vincent 3 years ago from GRENADA

      @Ibidii: Thanks Sherry! I use both steamers. When I am cooking for myself, I use the metal one which fits inside a pot and you just have to add some water below but you need to keep close to make sure the water doesn't boil down too quickly and burn your pot. I use the Oster when I can cooking for more than 1 person and steaming things that have different steaming times since I can put them in separate dishes and just remove them as they are ready. Plus there is a transparent water reservoir so I can see the water level, a timer so I can do other things in the mean time while it cooks and I get a beep when it is completed. The taro (or dasheen) you can get in the market. Some supermarkets sell it in their produce section. Thanks for visiting and have a blessed weekend.

    • profile image

      Ibidii 3 years ago

      When my daughter lived in Norway she had the salt fish like that. I have never had any other blue foods other than the american yam and sweet potato. I am not sure where we can buy the kinds you talk about but I sure would love to try them out. It sounds really good. I love the fish with the onion and sweet pepper. Which steamer do you use, the metal one or the electric one or something else? Great lens Heidi!