Bring some Caribbean sunshine to your plate

By Susanne “Kirly-Sue” Kirlew

When people think about healthy eating, they often imagine expensive ingredients or complicated recipes. The truth is that some of the healthiest meals can be made with simple vegetables that are already sitting in your fridge.

One of my favourite ways to enjoy vegetables is with a colourful stir-fry. Not only is it quick to prepare, but it is also packed with flavour, texture and nutrients. This month’s recipe, Jamaican Stir-Fry Veg, is inspired by the vibrant flavours of the Caribbean and is a fantastic way to add more vegetables to your diet.

The beauty of this dish is its simplicity. Fresh cabbage, broccoli, peppers, carrots and sweetcorn come together with fragrant thyme, garlic and spring onions to create a delicious side dish that can easily become the star of the meal. The combination of colours makes it visually appealing, while the variety of vegetables provides an excellent source of vitamins, minerals and fibre.

Broccoli is rich in vitamins C and K; carrots are packed with beta-carotene; and peppers provide antioxidants that support overall well-being. Together, these ingredients create a nourishing dish that is both satisfying and full of goodness.

I often encourage people to think of vegetables as more than just a side dish. With the right seasonings and cooking techniques, they can be exciting, flavourful and incredibly satisfying. This stir-fry pairs beautifully with tofu, beans, lentils, chickpeas or your favourite plant-based protein, making it a versatile meal for busy weekdays or relaxed family dinners.

Healthy eating doesn’t have to mean giving up the foods you love. It’s about finding simple ways to add more nourishing ingredients to your plate, while enjoying every bite. By filling our meals with colourful fruits and vegetables, we can support our health and discover a whole world of delicious flavours.

So, why not bring a little Caribbean sunshine into your kitchen this week and give this easy stir-fry a try?

Jamaican Stir-Fry Veg

Serves 2–4

Ingredients

• 1/2 small white cabbage
• 1/2 head broccoli
• 1 medium carrot, peeled and finely chopped into strips
• 1/4 yellow pepper, chopped
• 1/4 red pepper, chopped
• 1/4 green pepper, chopped
• 1 spring onion, chopped
• 1 clove garlic, finely chopped
• 1/2 white onion, chopped
• 2 sprigs thyme
• 1/4 cup sweetcorn
• 1 tablespoon coconut oil
• 1 teaspoon mixed herbs
• 1/2 teaspoon season-all
• 1 tablespoon soy sauce
• 1 knob vegan butter
• salt and pepper to taste

Method

1. Chop the cabbage and place in a bowl.
2. Add the carrot, peppers, spring onion, garlic, onion, thyme and sweetcorn.
3. Heat the coconut oil in a large pan.
4. Add the vegetable mixture.
5. Season with salt, pepper, mixed herbs, season-all and soy sauce.
6. Stir well and add the vegan butter.
7. Cover and cook on a medium heat for 4–5 minutes, stirring regularly to prevent burning.
8. Remove from the heat and serve with a plant-based protein of your choice.