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Let Her Inspire You

Health & Wellness

Let Her Inspire You

Healthy Eating

Caribbean Style

Discover healthy Saint Lucian and Caribbean recipes

Vegan Restaurants:

  • The Green Zen
  • The Food of Seven Vegan Alkaline Restaurant
  • Livity
  • Cardinal Vegan Food Delivery
  • The Restaurant at Sol Sanctum

Health Food Stores:

  • Nature’s Discount
  • Healing Foods
  • Massy Gourmet
  • Nature’s Best

Food Tours:

  • The Castries Market and other community farmer’s markets
  • Bean to Bar Tour at Project Chocolat
  • Ital Tour at the Body Holiday
  • Lucian Food Tours

Spices Cooking Studio features a professionally set up cooking space where
you can have a garden to table Saint Lucian Cooking Class experience.

Cap Maison

Jerk Chicken with Turmeric Salsa

4 servings, prep time: 45 minutes cook time not including marinating

This recipe is from foodie hotel Cap Maison’shead chef, Chef Craig. He makes his salsa with graham and julie mangos, pineapple, cucumber, red onion, lime, half an avocado and bell peppers. The jerk seasoning is made with scotch bonnets- a local pepper, cinnamon, cloves, garlic, and all spice. Chef Craig says that any meats including pork, fish, and shrimp pair well with the seasoning, so get creative!

  • 1 lb chicken breast
  • Jerk Seasoning (1 tsp Cinnamon, 1/2 tsp Cloves, 4oz Garlic,4oz Spring onions, 2 tsp thyme, 1 tsp crushed red pepper, 3oz scotch bonnet peppers, 2 tsp rock salt, 1 tsp paprika, 2 tsp parsley, 1 tsp all spice)
  • 1 lb shrimps
  • 4 oz diced mangoes
  • 4 oz diced fresh pineapple
  • ½ diced cucumber
  • 4oz diced bell pepper
  • 4oz diced red onion
  • 2 limes for juice
  • 1 diced avocado
  • Rock salt
  • 1 oz chopped
  • Cilantro
  • Olive oil
  • Coconut Oil

Start by making the salsa:

Dice ingredients finely to allow each component to break down easier, absorb the flavour and give a good liquid off.
Start by incorporating all the ingredients together in a bowl and mixing.

Then add rock salt and finely chopped coriander, before adding some olive oil and a squeeze of lime – mix well.
Leave the salsa in the fridge for 30-40 minutes, allowing the flavours to relax and the cucumbers to drop some water.

For the chicken:
Finely chop the chicken and place on skewers, coating generously with the seasoning.
Allow 24 hours for the meat to marinate- place in a bowl covered with cling film and leave in the fridge.

Place on the grill- the chef uses a coal pot but a grill or frying pan can also be used.
Whilst grilling, add coconut oil to add some sweetness and help the chicken cook nicely.
Keep turning the chicken until evenly cooked, this should take around 15 minutes.

Caille Blanc Villa & Hotel

Snapper in Banana Leaf with Sousaki

2 servings, prep time: 30 minutes cook time: 15 minutes
Caille Blanc is a luxury villa resort nestled by the Pitons. All guests can enjoy the fresh, local creations as prepared by the property’s wonderful Saint Lucian chef, Marilyn. Fishing is a huge part of Saint Lucian culture and the red snapper is a popular fish used in cooking.

For the Sousaki..


  • 3 golden apples
  • 1 clove of garlic chopped
  • 1 tbsp fresh parsley chopped
  • 2 tbsp fresh chives chopped
  • 1 tsp fresh thyme chopped
  • 1/2 red pepper chopped
  • 3 tbsp olive oil
  • Juice of one lime
  • Red and yellow pepper
For the snapper..


  • 2 red snapper filets
  • 2 green banana leaves
  • 1 clove of garlic chopped
  • 1 tbsp fresh parsley chopped
  • 1 celery stalk chopped
  • ½ white onion finely chopped
  • 1 tsp fresh thyme chopped
  • 6 cherry tomatoes chopped
  • Fresh lime
  • Salt and pepper to taste
  • Olive oil/tsp of butter

For the Sousaki..
Wash peel and chop the golden apples – combine with other ingredients – salt and pepper to taste – set aside (can be stored for 3 days).

For the snapper..
Season snapper with salt and pepper and set aside.
Wash banana leaf and partially dry so that it is slightly moist. Centre snapper on leaf and top with chopped ingredients listed above.
Sprinkle with olive oil and a squeeze of lime, top with butter if desired. Create a square packet for the filet/banana leaf by folding both sides over fish and both ends. Place the fish seam-side down on cookie sheet or pie pan bake for 15 minutes at 350 F.

Sandals Grande St. Lucian

Saint Lucian Stuffed Bakes

4 servings, prep and cooking time, 60 minutess
Chef Niguel Gerald from Sandals Grande St. Lucian has created this delicious recipe using one of the island’s most widely used foods – bakes. Many roadside food vendors will sell these delicious fried dough treats filled with the traditional saltfish or with equally traditional cheddar cheese, but you can also get them plain or sometimes filled as in this recipe.



  • 6 ounces green cabbage, shredded
  • 1 medium carrot, peeled & grated
  • 1 medium red bell pepper, julienned
  • ¼ cup diced spring onion
  • 1 small onion, sliced
  • 1 sprig fresh thyme
  • 1 garlic clove, crushed
  • 1 teaspoon chopped fresh ginger
  • ½ Scotch Bonnet pepper, seeded & fined chopped
  • ¼ teaspoon freshly ground allspice
  • 1 bay leaf
  • 1 teaspoon white vinegar
  • 4 tablespoons coconut oil
  • 8 ounces okra, sliced
  • ¼ cup chopped fresh tomato
  • Salt & freshly ground black pepper, to taste


  • 2 cups all-purpose flour
  • 3 tablespoons sugar
  • 1 teaspoon salt
  • 1 teaspoon dry active yeast
  • 1 teaspoon baking powder
  • ¾ cup water
  • 1 tablespoon vegetable oil
  • Vegetable oil, as needed, for frying

1. Prepare the filling: Add all ingredients, except okra and tomatoes, to a large pot or saucepan and cook over medium heat, stirring occasionally, until the cabbage is soft and translucent, about 20 to 30 minutes
2. Add the tomatoes and okra, cover and allow to simmer over low heat for 20 minutes.
3. Adjust seasoning with salt and pepper, then transfer to a fine mesh strainer to drain any excess liquid from the filling.
4. Prepare the Bakes: Add all ingredients to the bowl of a stand mixer fitted with the dough hook. (Can also be mixed by hand.)
5. Mix on medium-low speed until a soft dough forms. Form into a ball, cover and allow to rest for 45 minutes.
6. Divide into 4 equal portions and shape them into individual balls.
7. On a lightly-floured surface, stretch the dough balls to ¼-inch thickness using a rolling pin.
8. In a heavy, high-sided pot, heat 3 inches of vegetable oil to 370°F (190°C) over high heat. Carefully add the dough and cook on both sides (flip over once one side browns nicely) until puffy, browned, and cooked through.
9. Allow to cool for 5 minutes, then slice them ¾ of the way, horizontally, to make space for the filling.
10. Assemble the Stuffed Bakes: Fill your bakes with the mixture and enjoy.

Chef’s Note: For a non-vegetarian option, add 6 ounces of white fish the same time as the okra and tomatoes.

Bodyholiday Saint Lucia

Health Boosting Juices

I-TAL is the recently launched intimate farm-to-table restaurant at BodyHoliday, based on sustainable farming and plant-based cooking. Inspired by the concept of the Rastafari diet, I-TAL, the word derives from the English word ‘vital’, with the diet essentially boosting liveliness through food that is pure, natural and from the earth. The restaurant is nestled in the jungle overlooking BodyHoliday, surrounded by the organic farm where the produce is grown.


1. Liquid Lunch


  • ½ celery stalk
  • ½ carrot
  • ½ apple
  • ½ cucumber
  • ½ ripe tomato
  • 25g/1 oz parsley

Process all ingredients through a vegetable juice extractor.
Pour into a clean glass.
Serve immediately.

2. ABC


  • ½ apple
  • ½ beetroot
  • 1 carrot

Process all ingredients through a juice extractor.
Pour into a clean glass.
Serve Immediately.

3. Triple C

  • 2 carrots
  • 1 celery stick
  • ½ cucumber

Process all ingredients through a vegetable extractor.
Pour into a clean glass.
Serve immediately.

Windjammer Landing Villa Beach Resort

Roasted pumpkin wedges with turmeric and tomato salsa

This pumpkin dish is the essence of a truly healthy and local Lucian dish. From the locally organic grown pumpkin, curcuma, and pineapple to a light tofu garlic aioli it will revive your palate and help your body and immune system. Pumpkin is well known to be full of A vitamins as well as potassium.


  • Organic Lucian pumpkin
  • 1 tbsp Fennel seed
  • 1 tbsp Cumin seed
  • 1 tbsp Fresh turmeric(curcuma)
  • 1 tbsp Extra virgin olive oil
  • 1 tbsp Fresh grated ginger
  • Silken tofu
  • water
  • 1 cloves Garlic
  • ½ tbsp grounded turmeric(curcuma)
  • 1 tbsp diced Organic pineapple
  • 1 tbsp diced Fresh local tomatoes
  • 1 tbsp lime juice
  • 1 serve Creole rice


Roasted pumpkin wedges
Cut a nice pumpkin wedge.
Season with cumin seed, fennel seed, fresh grated turmeric, fresh grated ginger salt, and pepper.
Put on baking tray with extra virgin olive oil and bake it at 180 degrees for 40 min, set aside.

Tofu aioli
Blend all together garlic cloves/silken tofu and a dash of water to combine until it is smooth
Season to taste

Pineapple and tomato salsa
Dice finely the pineapple/the tomatoes.
Season with lime juice, salt, and pepper.

Creole rice
Cook the rice in salty boiling water.
Sauté the rice with curry spices, red bell pepper, and chives.
Serve with the pumpkin wedge, aioli and salsa.

Stonefield Villa Resort

Chickpea and Mango Salad

2 servings, prep and cooking time, 10 minutess
The award-winning Mango Tree Restaurant is truly farm-to-table. Take in spectacular views of the vistas of Petit Piton and the Caribbean Sea while dining al fresco. Mango Tree uses only fresh local ingredients, including organic herbs, fruits, and vegetables grown on our resort property and the rest of the island.

  • 1.5 cups of cooked chickpeas or 1 can
  • 1 mango (half ripened and firm)
  • 1 small bell pepper
  • 1 chili pepper, seeded
  • 1 small red onion
  • Fresh herbs (mint, basil, cilantro, parsley)
  • 1 table spoon hemp seed
  • 2 table spoon avocado oil
  • Juice from 1 lemon or lime
  • Salt and pepper to taste

1. Place cooked chickpeas in a large bowl
2. Chop into small pieces; mango, bell pepper, chili pepper, onion
3. Finely chop the herbs
4. Add all chopped ingredients to the chickpeas
5. Add oil, lemon or lime juice, hemp seeds, salt and pepper to the chickpeas and mix well.

Anse Chastanet

Avocado Ami Amarillo Ceviche

2 servings, prep and cooking time, 20 minutes

Anse Chastanet has a dedicated vegan menu serving imaginative dishes using locally grown produce. For this ceviche, nothing tempers the heat of chilli peppers than the creamy smokiness of ripe avocadoes.


  • 2 avocadoes
  • 12 ripe heirloom cherry tomatoes, halved
  • 1 small red onion, thinly sliced
  • ½ bunch fresh cilantro, chopped
  • 1 tbsp chopped scallions
  • 1 medium serrano chilli pepper
  • 3 tbsp aji Amarillo chilli pepper paste
  • ¼ cup coconut milk
  • 3 large limes, juiced
  • 1 tspn sea salt

Prepare the vegetables
In a large stainless steel bowl, carefully toss the avocadoes, tomatoes and onion.
Add the cilantro, scallions and serrano pepper.
Prepare the ceviche
In a separate bowl, whisk together the aji Amarillo, coconut milk, lime juice and salt.
Add the ceviche liquid to the vegetables and toss very lightly.
Cover and marinate in the refrigerator for 10-15 minutes before serving.

Rabot Hotel from Hotel Chocolat

Rainforest Breakfast Bowl

1 serving, preparation time 5 minutes

Nestled among the cacao groves of their organic Rabot Estate, looking out over the Piton Mountains, you’ll find Hotel Chocolat’s hotel and restaurant. Situated 1,000 feet above the Caribbean Sea, the restaurant serves innovative cacao cuisine, which uses the bean as a subtle spice and a delicate infusion as well as the rich, deep heart of desserts.

Pineapple and callaloo topped with granola, roasted coconut, almond, watermelon, banana. (N) (VE)


  • 200g Pineapple
  • 10g Callaloo (spinach)
  • 150g Banana (smoothie plus sliced on top)
  • 15g Lime Juice
  • 50g Seamoss (optional)
  • X2 tbsp Granola
  • X1 tbsp Coconut Shaving (toasted)
  • X4 Watermelon pieces
  • X10 Almond (whole and toasted)

Blend all the fruits together and the callaloo – save half a banana and all the watermelon for later.
Fill the bowl with the smoothie mixture.
Remove the skin from the watermelon and cut into cubes.
Peel and slice the half of banana.
From left to right, arrange the granola, sliced banana, water melon and toasted coconut and toasted almonds.
Top with a sprig of mint.