Ital Stew is a Jamaican dish associated with the Rastafarian movement. Ital is a vegetarian, unprocessed meal that comes from the earth.   This dish is made with root vegetables, herbs, and spices cooked in coconut milk.  A strict Rasta culture will not consume salt.  If salt is used a small amount of kosher, sea salt or Himalayan salt is preferred.
 "Ital is Vital" 

INGREDIENTS
 
1 tablespoon coconut oil
1 small onion, chopped
2 gloves garlic, minced
2 teaspoon allspice
4 springs fresh thyme
3 scallions
2 bay leaves
2 cup coconut milk
1 ½ cup water
1 cup pumpkin, cut into bite size pieces
1 Cho cho (Chayote), cut in bite size pieces
1 potato, cut into small chunks
1 green or half green plantain, cut into medium chuck
1 small sweet potato, cut into small chunks (optional)
1 small yuca, cut into small chunks
1 carrot, diced
1 cup of chopped spinach
1 whole habanero or scotch bonnet pepper
Salt (optional) and black pepper
 

1. In a saucepan, warm coconut oil over medium heat. Then add onion. Sauté until translucent and soft, about 3 minutes. Add garlic and sauté for an additional 1 minute.
2. Add water, coconut milk, pimento, thyme, one scallion and bay leaves. Bring to a boil, then add all the vegetables and pepper except the spinach. Cover the sauce pan and reduce heat. Simmer until all the vegetables are cooked about  25 – 30 minutes.
3. Add spinach and the remaining scallion. Taste and adjust flavor with a small amount of sea salt.  Cook for an additional 5 minutes.
4. Remove from heat. Remove thyme stems, pepper, pimento berries and bay leaves before serving. 

INGREDIENTS
 
2 cups of fresh coconuts chopped into small Pieces
1 1/2 cup brown sugar
1 tablespoon ginger minced
1 ½ cup water
½ teaspoon vanilla (optional)
Pinch of salt

1. Line a baking tray with parchment paper and set aside.
2. Pour water into a saucepan and add sugar, coconut salt, ginger salt and vanilla. Stir and bring to a boil.
3. Reduce heat to a medium and continue to simmer until the syrup is sticky and almost gone.  This can take about 40- 50 minutes.   
4. You should have very little sugar left and the mixture should be very sticky.
5. Use a spoon to scoop out the coconut and place onto the parchment paper leaving space between each dropping.
6. Once the drops set enjoy eating them. Store in a cool area.