Ins & Outs of Barbados 2023

110 Shopping Cooking with local ingredients Method: Boil the pumpkin in salted water until soft. Drain and mash pumpkin. Whisk the egg and mix into the pumpkin along with milk. Add sugar, spice, baking powder and flour until it comes to a good dropping consistency. Shallow fry both sides on a medium heat until dark brown. Adjust heat when cooking so fritters cook through without burning. These fritters should be thin with a creamy consistency inside when cooked. Serve hot, sprinkled with the mixture of sugar and spice. Makes 20-25 fritters. Fresh Local Fish Where to buy: The fish markets dotted around the island; Oistins, Bridgetown, Weston, Speightstown and Six Mens. Smaller markets are located in Paynes Bay, Tent Bay, Martin’s Bay and Consett Bay but they are not always open. Happily, the 4 most sustainable fish are also the tastiest; flying fish, lion fish, red snapper and dolphin, (mahi-mahi/dorado – a scaly fish that is not in any way related to porpoise). The fish that are not sustainable are shark, parrot fish (chub), marlin and Atlantic Big Eye tuna. There are several other varieties available locally which can be sustained with best practices but are somewhat at risk including yellow fin tuna, wahoo, turpit, congalie, barracuda and king fish. Pumpkin Where to buy: Available island wide. Season: Year round. The belly pumpkin is best for soup and the long garden pumpkin is delicious steamed or roasted and makes great pumpkin fritters. Pumpkin Fritters 2lbs/1kg pumpkin, peeled and chopped Salt 3 tablespoons brown sugar 2 teaspoons mixed powdered spice or cinnamon 1 egg 1 cup flour 2 tablespoons milk 2 teaspoons baking powder Oil for frying To Serve: 1 tablespoon brown sugar mixed with 1 teaspoon mixed powdered spice Support Our Farmers The Slow Food Buyers Guide shares information about farmers, local produce, sustainable fish supplies and markets where you can shop. slowfoodbarbados.org/resources Barbadian farmers produce a suprising variety of very nutritious meats and vegetables as well as some delicious fruit. Here are some of my favourites that are easily available with easy-to-followBajan recipes. Support our farmers, support our island, support our planet! Locally grown produce