Caribbean · side
Trini Callaloo (Dasheen Leaves, Okra and Coconut Milk)
Video by Foodie Nation on YouTube · Open on YouTube
- Keto (6.3 g net carbs a serve)
- Vegetarian with a swap for the crab
- Gluten-free ingredients
- Nut-free
Contains: Crustacea, Milk. Check labels on stock, sauces and spice mixes.
Leafy greens, okra and a little pumpkin cooked down in coconut milk: about 6 g net carbs a serve, with most of the energy from coconut fat and no added sugar.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Strip the dasheen leaves from the stems, peel the thin fibrous skin off the stems and cut them into lengths. Cut out the tip and centre vein of each leaf, slice the leaves into strips, then wash and drain. 2:28
- Heat the oil in a saucepan over high heat and sauté the onion, garlic, pimento peppers and celery for about 2 minutes. 0:38
- Add the okra, pumpkin, thyme, chadon beni and rosemary and cook 5 minutes, stirring now and then. 3:24
- Add the dasheen leaves and stems, pour in the coconut milk and drop in the whole Scotch bonnet and the seasoned crab, if using. Bring to the boil, cover and simmer on medium 20–25 minutes until everything is soft. 4:35
- Cool 10 minutes, lift out the hot pepper (and the crab) and swizzle or pulse with a hand blender until thick but still a little chunky. 7:40
- Return to the heat with the crab, if using, stir in the butter and season with salt and black pepper. 8:45
Tip. Makes 8–10 portions. The crab is how they make it in the video (the written recipe leaves it out); without it the callaloo is vegetarian. Served in Trinidad with macaroni pie, rice and stewed chicken. Spinach can stand in for dasheen.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 10%
- Protein 8%
- Fat 82%
Fits keto: 6.3 g net carbs a serve, with 82% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High35%
32 mg a serve, mostly from dasheen bush bhagi (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High26%
237 µg a serve, mostly from dasheen bush bhagi (51%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron High22%
3.9 mg a serve, mostly from coconut milk (75%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium Source16%
8.8 µg a serve, mostly from coconut milk (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium Source15%
62 mg a serve, mostly from coconut milk (54%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source14%
56 µg a serve, mostly from dasheen bush bhagi (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source14%
0.2 g a serve, mostly from vegetable oil (70%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source13%
590 mg a serve, mostly from dasheen bush bhagi (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Show the other 7
Vitamin B69%
0.2 mg a serve, mostly from dasheen bush bhagi (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc8%
0.9 mg a serve, mostly from coconut milk (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K8%
9.4 µg a serve, mostly from ochros (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Calcium7%
94 mg a serve, mostly from dasheen bush bhagi (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin E6%
1 mg a serve, mostly from vegetable oil (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B124%
0.1 µg a serve, mostly from crab (92%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin D0%
0.1 µg a serve, mostly from salted butter (91%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Foodie Nation; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.