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Cooking with Dianne Morin 

Ital Stew

6/27/2022

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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. 
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    Hi, I’m Dianne! Cooking has always been my passion, and there’s nothing I love more than creating delicious dishes that bring joy to others. For over 18 years, I’ve been sharing my love of food through hands-on cooking classes, helping people discover the art of cooking while having fun in the kitchen. I’m inspired by flavors from around the world and enjoy experimenting with new recipes, blending tradition with a touch of creativity. When I’m not in the kitchen, you’ll likely find me exploring nature, soaking up inspiration for my next dish. Join me on this flavorful journey—let’s cook, create, and share smiles together!

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