Simple and healthy cooking tips for Easter menus

By Cherice Bronte-Tinkew, RD

Easter is a celebration of new beginnings, and as Trinis, we love to celebrate with tasty meals. Family and friends gather over the long weekend, and there is always something sweet or something baked in the oven to share.

Let’s be mindful of our meal composition for the holidays. Overindulging in foods rich in sugar, fat and salt is not a good habit to keep, especially for our health.

As we come to the end of the Lenten season, we may have made commitments to indulge less, for example, fasting from added sugar or fried foods. We should not stray from the discipline we have built during Lent, but instead continue making healthy choices to nourish our bodies.

Practice the healthy plate

The healthy plate includes a protein choice from animal sources and/or legumes (peas and beans), which should make up one-quarter of the plate. Another quarter should contain a staple food such as whole grain rice, cornmeal cou cou, pasta or ground provisions. The remaining half of the plate should contain vegetables: either cooked or fresh salads. Healthy fats, herbs, spices, and green seasonings can be used in the dishes to create the Easter menu.

Flavour your protein

Meats like chicken, pork, lamb, and seafood such as fish can be baked or roasted. Trim excess fat and remove the skin to reduce saturated fats and cholesterol. Many meats release natural liquids while cooking; these can be enhanced with herbs and spices and used for basting. My favourite spice is paprika, which gives a mild, peppery flavour. Marinating with fruit juices  is another way to add flavour.

Choose local options

Traditionally, Sunday meals often include macaroni pie or shepherd’s pie. Try adding ground provision pies or green fig and sweet potato salads.

Is brunch on the menu for Easter Sunday after Mass? Consider a Spanish omelette with dasheen instead of potato. A Spanish omelette is a baked egg dish, similar to quiche, with boiled potato cubes and seasoned eggs, or in this case, dasheen. This local ground provision, often used in Good Friday meals, can be repurposed from  leftovers. Serve the omelette  with a fresh salad for brunch.

Add more greens

Dark green leafy vegetables provide nutrients such as dietary fibre, iron, folic acid, and potassium. If you’re not a fan of eating broccoli, spinach, bhagi or patchoi as a side dish, they can be added among other common dishes.

For example, patchoi can be added to stewed peas, spinach can be mixed into dough for  dinner rolls or hops, and broccoli can be chopped and added to omelettes.

A healthier option

Chocolates and candies may be sold in stores around Easter, but how about homemade chocolate-covered fruit bites? This is a fun dessert that’s low in added sugar.

Ingredients

• 8 ounces/220g chocolate pieces or bar for melting (preferably 70 per cent dark chocolate)
• 2 cups diced fruit of choice
• ½ cup nuts
• 2 tablespoons seeds
• 2 tablespoons dried fruit

Method

• Melt the chocolate in a glass bowl over a small pot of boiling water till smooth, or microwave for 1 minute and stir gently once removed from microwave. Do not overheat. If using a thermometer, keep below 120 degrees F.
• Wash and cut fruit (such as apples, pineapple, watermelon, or banana) into cubes or slices.
• Dip fruit cubes or slices into chocolate, covering one-quarter to one-half of each piece.
• Crush nuts, seeds or minced dried fruits (dried cranberries/raisins/sultanas)
• Sprinkle over the chocolate-covered fruit.
• Serve in small bowls.

Cherice Bronte-Tinkew has been a registered dietitian for over nine years. She is a member of the Trinidad and Tobago Association of Nutritionists and Dietitians.

For more information: Facebook and Instagram pages @JustCherNutrition.

Email: justchernutri@gmail.com