Ital Diet Recipes: A Guide to Vegan Jamaican Cuisine

The Ital diet, rooted in the Rastafarian culture, is more than just a way of eating; it's a way of life. Emphasizing natural, unprocessed foods, the Ital diet is inherently plant-based, aligning with vegan principles. This article explores the foundations of the Ital diet, its connection to Jamaican cuisine, and provides a variety of recipes to bring the flavors of Jamaica to your table.

Understanding the Ital Diet

"Eat what you grow, and your body is a temple, not a cemetery, so don't put death into it." This motto encapsulates the essence of the Ital diet. Rastafarians view life as a spiritual experience, believing that consuming animal products can hinder their connection with Jah (God). The Ital diet prioritizes fresh, whole foods, avoiding meat, processed ingredients, additives, excessive oil, salt, and sugar. The word "Ital" itself is derived from "vital," signifying unity with nature and the life energy within all living beings.

Core Principles of Ital Eating

• Plant-Based Focus: The foundation of the Ital diet is built upon fruits, vegetables, legumes, and grains.
• Natural and Unprocessed: Minimally processed foods are favored to maintain the natural essence and nutritional value.
• Fresh Herbs and Spices: Fresh herbs and spices are used generously to enhance flavor, often as substitutes for salt.
• Coconut as a Staple: Coconut in all its forms (milk, oil, flesh) is a key ingredient in many Ital dishes.

Key Ingredients in Ital Cuisine

• Tropical Fruits: Jamaica's climate provides an abundance of mangoes, avocados, papayas, bananas, pineapples, guavas, coconuts, ackee, and plantains.
• Root Vegetables: Sweet potatoes, yams, yucca (cassava), and other root vegetables are staples, providing essential carbohydrates and nutrients.
• Leafy Greens: Callaloo, a spinach-like green with a slightly spicy flavor, is a popular ingredient in stews and side dishes.
• Legumes: Beans, peas, and lentils are important sources of protein and fiber. Kidney beans and split peas are frequently used.
• Herbs and Spices: Allspice (pimento), thyme, Scotch bonnet peppers, garlic, ginger, scallions, and various other herbs and spices are essential for creating the distinctive flavors of Jamaican cuisine.

Ital Recipes to Try

Ital Stew

Ital Stew is a cornerstone of Ital cuisine, a hearty and flavorful dish made with a variety of vegetables, coconut milk, and spices.

Recipe: Jamaican Ital Stew (Adapted from Eating From Our Roots by Maya Feller)

Active time: 30 minutes

Total time: 1 hour 15 minutes

Read also: Healthy Italian Eating

Makes: 4-6 servings

Ingredients:

• 1 yellow onion, diced
• 2 scallions (white and green parts), thinly chopped
• 3 cloves garlic, thinly sliced
• 2 teaspoons avocado oil
• 3 sprigs fresh thyme
• 4 bay leaves
• 1 (15-ounce) can full-fat coconut milk
• 5 cups low-sodium vegetable broth
• 2 cups pumpkin, cut into 2-inch cubes
• 1/2 cup split peas
• 1 ear of corn, cut lengthwise into 2-inch pieces
• 2 green plantains, cut into 2-inch pieces
• 2 Roma tomatoes, coarsely chopped
• 1 teaspoon kosher salt
• Juice and zest of 2 lemons
• 1 cup okra, cut into 2-inch pieces
• 1 habanero pepper
• Lime wedges, for garnish
• 1 bunch fresh cilantro, torn, for garnish

Instructions:

1. In a large heavy-bottomed pot over medium heat, place the onion, scallions, garlic, and oil. Cook for 3 to 5 minutes, stirring occasionally and taking care not to burn the garlic. Add 1 cup of water and cook for an additional 5 minutes.
2. Add the thyme, bay leaves, coconut milk, broth, pumpkin, and split peas, and cook uncovered over medium-high heat for 8 minutes.
3. Next, add the corn, plantains, tomatoes, salt, and lemon juice and zest, and cook for 30 minutes.
4. Add the okra and habanero and cook for 15 to 20 minutes.
5. To serve, spoon the stew into a bowl and garnish with a wedge of lime and fresh cilantro.

Ital Stew Peas

Ital stew peas is a vegan recipe made with red kidney beans, vegetables cooked in coconut milk. This well-flavoured savoury dish (with a hit of sweetness from the coconut) makes the perfect high protein dinner for any vegan.

Ingredients:

• 1 1/2 cup of kidney beans
• 14 cups of water
• 5 garlic cloves
• Finely chopped red onion
• Finely chopped garlic
• Bell peppers
• Diced squash
• Potato
• Chayote
• Carrots
• Coconut milk
• Sifted Grace pumpkin soup packet
• Scallion
• Thyme
• Pepper
• Parsley
• Onion & garlic powder
• All purpose seasoning

Instructions:

1. Cook the kidney beans. In a large stock pot, add your 1 1/2 cup of kidney beans along with 14 cups of water and 5 garlic cloves. Place on medium heat and boil for 1 hr 15 minutes.
2. While your kidney beans are boiling, take this opportunity to prep your vegetables. Finely chop the remaining 5 garlic cloves.
3. Once you’ve boiled the kidney beans for 1 hr 15 minutes, grab a strainer or colander. You’ll separate the kidney beans from the water it boiled in, but don’t toss that water! We’ll be using it. Now that you’ve separated the beans from the water, set it aside. Set the water it boiled in to the side as well.
4. You may have to rinse your stock pot out to rid it of the residue left behind from boiling the kidney beans. Once you’ve cleaned the pot, place it on medium heat and add your olive oil. Warm for 2 minutes.
5. Add your green seasoning and sauté for 1 minute. Now add in your finely chopped red onion, finely chopped garlic, and bell peppers and sauté another minute.
6. Next, add in your diced squash, potato, chayote, and carrots. Sauté for another minute.
7. Add 2 cups of the water the beans were boiled in and 5 cups of regular, plain water. Stir. At this point, add your kidney beans that you cooked.
8. Next, add your coconut milk and sifted Grace pumpkin soup packet, scallion, thyme, pepper, and parsley. Add onion & garlic powder, as well as all purpose seasoning.

Grilled Ital Rasta Bowl

This Rasta bowl recipe has 5 depths of flavors: smoky, savory, spicy, sour, and creamy.

Ingredients:

Pickled Shallots:

• ¾ cup water
• 2 medium shallots washed and sliced ¼ - ½ inch
• 1 cup white vinegar
• ½ teaspoon black pepper
• 4 sprigs of cilantro garnish

Marinade:

Read also: The Hoxsey Diet

• 2 bunches green onions root removed chopped medium
• 1 tablespoons whole all-spice berries
• 1 scotch bonnet pepper
• 6 garlic cloves
• 1 inch piece ginger chopped medium
• juice of 2 limes
• 2 ½ teaspoons kosher salt
• 2 tablespoons raw cane sugar
• 3 sprigs fresh thyme
• ¼ teaspoon cinnamon

BBQ Sauce:

• 4 tablespoons avocado oil
• 6 oz. tomato paste
• 1 ½ cup unsalted vegetable stock

Rasta Vegetables:

• 1 green bell pepper cut in half seeds and pith removed
• 1 yellow bell pepper cut in half seeds and pith removed
• 1 red bell pepper cut in half seeds and pith removed
• 1 large sweet potato peeled sliced ¼ inch
• 2 zucchinis cut in half
• ½ bunch cilantro chopped fine

Coconut Rice:

• 3 tablespoons avocado oil
• 1 onion chopped medium
• 2 cups basmati or white long grain rice rinsed
• 13 oz. coconut milk
• 1 teaspoon whole all-spice berries
• 3 sprigs fresh thyme
• 2 ½ teaspoons kosher salt
• ½ teaspoons black pepper

Instructions:

1. Pickled Shallots: Turn on the heat to medium-high fill a small pot with water, bring to a boil, add shallots, bring to a boil, then pour in white vinegar, sugar and black pepper. Let mixture boil for 5 minutes, then site to the side until you serve.
2. Marinade: In a food blender add the green onions, all spice, scotch bonnet, garlic, ginger, lime juice, kosher salt, sugar, thyme and cinnamon. Pulse 5 times, then turn on high; while blender is running, slowly pour in avocado oil. Reserve ½ cup to the side. Taste and add juice of 1 lime if the marinade is to spicy.
3. In a baking sheet mix together the green bell pepper, yellow bell pepper, red bell pepper, sweet potato, zucchini and marinade. Wrap and sit to the side for 20 minutes.
4. Preheat the grill to 400 F, while grill is heating up, turn on the heat to medium in a medium pot add 2 tablespoons avocado oil and onions, cook for 1 minute. Stir in the rice, stir once or twice, pour in the coconut milk, stock, thyme, all spice, kosher salt and pepper, bring to a boil, cover and turn heat to low simmer for 15 to 20 minutes. Fluff rice, cover for 5 minutes before serving.
5. While rice simmers, add the marinated vegetables, to hot side of the grill, cook for 3 minutes, flip over and cook for 2 minutes, then move to the cold side or top rack. Repeat process, cover, cook for 15 minutes. Brush plantains with 1 tablespoon of oil per 2 slices, with 5 minutes left, grill the plantains. A knife should easily pierce all vegetables, when fully cooked, toss with half of chopped cilantro.
6. BBQ Sauce: Turn on the heat to medium in a medium skillet add 2 tablespoons avocado oil and tomato paste, cook for 2 minutes, constantly stirring.

Other Ital Recipe Ideas

• Green Banana Hash Browns: A unique twist on a classic breakfast side.
• Vegan Sesame Chickpeas: A plant-based alternative to sesame chicken.
• Broccoli in Peanut Sauce: A flavorful and protein-packed vegan dish.
• Hibiscus Simple Syrup: A homemade syrup for healthy sodas and beverages.
• Curry Plantain: A flavorful and aromatic curry dish.
• Brown Stew Chickpeas: A hearty and satisfying stew.
• Curry Pumpkin: A sweet and savory curry.
• Callaloo Rice: Rice cooked with callaloo, a leafy green similar to spinach.
• Curry Mushroom: A rich and flavorful mushroom curry.

Tips for Embracing the Ital Diet

• Start with Small Changes: Gradually incorporate more plant-based meals into your diet.
• Experiment with Flavors: Explore the diverse range of herbs and spices used in Jamaican cuisine.
• Embrace Coconut: Use coconut milk as a base for stews and curries, and coconut oil for cooking.
• Visit Caribbean Markets: Explore local Caribbean markets for unique ingredients and inspiration.
• Cook with Fresh Ingredients: Prioritize fresh, whole foods whenever possible.

The Ital Diet and Health

The Ital diet, with its emphasis on plant-based, unprocessed foods, offers numerous health benefits. It is naturally high in fiber, vitamins, and minerals, while being low in saturated fat and cholesterol. This dietary pattern can contribute to improved heart health, blood sugar control, and overall well-being.

Read also: Walnut Keto Guide

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