These foods are the base of daily Jamaican cooking. They are filling, affordable, and tied to family life and culture. Each entry lists a short description, basic botany, key nutrition, and common ways Jamaicans prepare it.
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Description: Jamaica’s national fruit. Used when the pods open naturally and the arils are firm and cream colored.
Botanical: Sapindaceae family.
Nutritional: Healthy fats, protein, vitamin C, iron.
Culinary uses: Sautéed with saltfish, onion, tomato, and pepper. Also served with breadfruit, yam, or dumpling.
Description: Mature green bananas. Peeled and boiled for a starchy side. Can be sliced and fried.
Botanical: Musaceae family.
Nutritional: Potassium, resistant starch, vitamin B6.
Culinary uses: Boiled with callaloo or saltfish. Added to soups and stews.
Description: Longstanding island staple. Firm when roasted, soft when boiled.
Botanical: Moraceae family.
Nutritional: Carbohydrates, fiber, potassium, vitamin C.
Culinary uses: Roasted over flame, fried as slices, or simmered in soups. Pairs with fish, jerk, and ackee.
Description: Everyday leafy green found in markets and home plots.
Botanical: Amaranthaceae family.
Nutritional: Iron, vitamin A, folate, calcium.
Culinary uses: Steamed with onion, tomato, and pepper. Cooked with saltfish. Used in soups and fritters.
Description: Traditional root used fresh or milled. Proper prep is important.
Botanical: Euphorbiaceae family.
Nutritional: Starch for energy, some fiber.
Culinary uses: Made into bammy. Also roasted, boiled, or fried. Often served with fried fish or escovitch pickle.
Description: Mild, tender squash that absorbs seasonings well.
Botanical: Cucurbitaceae family.
Nutritional: Vitamin C, fiber, low calories.
Culinary uses: Stewed with meats, added to soups, or boiled as a simple side with butter and herbs.
Description: Earthy root similar to dasheen but usually smaller. Common in soup mixes.
Botanical: Araceae family.
Nutritional: Fiber, potassium.
Culinary uses: Boiled in soups, mashed as a side, or used with other provisions for a balanced plate.
Description: Essential for milk, oil, and water. Found in both sweet and savory dishes.
Botanical: Arecaceae family.
Nutritional: Healthy fats, electrolytes, fiber.
Culinary uses: Coconut milk for rice and peas and stews. Grated coconut in sweets. Coconut water as a drink.
Description: Starchy provision with a soft, creamy texture when cooked.
Botanical: Araceae family.
Nutritional: Fiber, potassium, vitamin E.
Culinary uses: Boiled, used in soups, or mashed. Often served with callaloo or fish dishes.
Description: Local name for white potato. Common with meats and stews.
Botanical: Solanaceae family.
Nutritional: Carbohydrates, vitamin C, potassium.
Culinary uses: Boiled, roasted, curried, or mashed. Used in chicken and beef stews and soups.
Description: Tender pods used for body in soups and for quick sautés.
Botanical: Malvaceae family.
Nutritional: Fiber, vitamin C, folate.
Culinary uses: Stewed with saltfish, added to fish tea and red pea soup, or sautéed with garlic and onions.
Description: Popular legume, fresh in season or dried year round. A Christmas favorite with rice.
Botanical: Fabaceae family.
Nutritional: Plant protein, fiber, folate.
Culinary uses: Rice and peas with coconut milk, stews, and soups. Works well with smoked meats for depth.
Description: Close relative of banana. Used green for starch and ripe for sweetness.
Botanical: Musaceae family.
Nutritional: Potassium, vitamin C, resistant starch.
Culinary uses: Fried ripe plantain, boiled or roasted green plantain, and plantain porridge for breakfast.
Description: Chinese green that settled into Jamaican kitchens.
Botanical: Brassicaceae family.
Nutritional: Vitamin C, vitamin K, calcium.
Culinary uses: Stir-fried with garlic and onion, steamed as a side, or added to soups and stews for a light crunch.
Description: Everyday grain on tables across the island.
Botanical: Poaceae family.
Nutritional: Carbohydrates, small amounts of protein and B vitamins.
Culinary uses: Rice and peas with coconut milk, plain rice with stews, vegetable fried rice at home or cookshops.
Description: Jamaica’s signature pepper with fruity heat. Used for flavor, not only fire.
Botanical: Capsicum chinense.
Nutritional: Vitamin C, vitamin A, capsaicin.
Culinary uses: Jerk seasoning, pepper sauces, escovitch pickle, soups, and stews. Often used whole to perfume a pot.
Description: Widely grown and sold. Natural sweetness works in both savory and dessert dishes.
Botanical: Convolvulaceae family.
Nutritional: Vitamin A, vitamin C, fiber, antioxidants.
Culinary uses: Boiled, roasted, mashed, baked. Also used in soups and puddings like sweet potato pudding.
Description: Bright orange flesh with gentle sweetness. Common in soup bases.
Botanical: Cucurbitaceae family.
Nutritional: Beta carotene, vitamin A, fiber.
Culinary uses: Pumpkin soup, stews, and mashed sides. Works well with thyme and scallion.
Description: Cornerstone provision in daily meals and celebrations.
Botanical: Dioscoreaceae family.
Nutritional: Carbohydrates, potassium, fiber.
Culinary uses: Boiled or roasted. Served with ackee and saltfish, callaloo, stews, and soups.
Types of Jamaican Yams (local names):