I enjoy lots of types of food, particularly rice and spicy food, so it's difficult to choose a favorite. However, if a genie offered me any food in front of me at the moment, then immediately I'd choose Jamaican food. Jamaican food, particularly Ital food, is my first choice. Jamaican food has been affected by lots of different cultures such as Spain, China, India, Africa, Europe, and the Middle East, so there are lots and lots of different ingredients, spices, and tastes.

Most Jamaican food consists of meat or fish, but Ital food is vegetarian or even vegan. It was designed by the Rastafarians and emphasizes the use of natural cooking that does not involve processed food, additives, oil, salt, and sugar. The term Ital originated from the English term "vital," and the first part was changed from "v" to "i" in order to express the identification with nature. Dishes in the Ital style can vary, but all are designed to enhance the amount of "levity," i.e., the life energy that exists in all living organisms. Due to this fact, food needs to be raw and pure. Eating Ital food can be for the purpose of spirit, health, or the love and assistance of animals. Regardless of the reason, Ital Jamaican food and Jamaican food in general are delicious. Since I am no longer living near any Jamaican or Ital restaurants, I was obliged to learn how to prepare my own food. Here, I am listing some popular ingredientts, dishes, and recipes which I have discovered so you can also enjoy preparing your own Ital Jamaican food in the comfort of your own home.

1. Aromatics, Herbs, and Spices

The cuisine from Jamaica is very spicy and employs quite a lot of spices and herbs, such as cayenne, paprika, garlic, onion, scallions, black pepper, oregano, ginger, nutmeg, and allspice. Allspice, which can also be referred to as pimento, originates from the dried berries from the pimento plant growing in Jamaica. The pimento berry has the flavor and aroma of a combination of cloves, nutmeg, cinnamon, and pepper due to which it obtains the nickname "allspice." Thyme is widely used in the cuisine in Jamaica due to the fact that it can add flavor and can be substituted with the use of salt. Hot peppers and herbs are also commonly substituted with the use of salt.

The most sought-after spice blend is the Jerk seasoning, which can also be found in the form of a paste and in the form of a dry seasoning. It's widely used while marinating the meat, though it can also be used with other things. Jerk seasoning includes allspice, cinnamon, brown sugar, red pepper flakes, cumin, cloves, black pepper, thyme, and Scotch bonnet peppers.

Scotch bonnet peppers (Capsicum chinense) are highly valued in Jamaican cuisine. They are like the habanero peppers and resemble them, but in flavor, they are distinct. Scotch bonnet peppers are extremely hot, with a Scoville rating from 150,000 and 325,000 Scoville Units (for reference, a jalapeno pepper only contains about 5,000 units). To experience the flavor and less burn, you can remove the seeds from the pepper, or you can add the whole pepper while preparing the food and remove it prior to consumption.

2. Common Ingredients

Jamaica has a nice warm climate that allows many fruits to grow, like mangoes, avocados, papaya, bananas, pineapple, guava, coconuts, ackee, and plantains. Ackee is Jamaica's national fruit. It is a bright red fruit with soft, creamy yellow inside. Ackee is hard to find outside Jamaica because it can be dangerous – if the fruit is opened before it is ripe, it releases a toxic gas that can be deadly! Because there are so many tropical fruits, there are plenty of ingredients for drinks. Ital restaurants often offer many types of smoothies and juices for health benefits. You can enjoy some tropical fruit with Raw Mango Banana Soft Serve Ice Cream, Mango Sorbet with Banana and Pineapple, Raw Papaya Apple Smoothie, and Sunshine and Tropics Smoothie.

Coconut features in Jamaican and Ital cuisine. Everything from the coconut is utilized. Milk forms the base ingredient in most recipes, particularly stews. The flesh from young coconuts is consumed, and the water is a popular choice among drinks. When the coconut is in full growth, it produces coconut oil, which remains the only oil utilized in cooking Ital. Learn how to make your own coconut milk and the medicinal values in utilizing coconut oil.

In Jamaica, avocados are used in salads, in side dishes, and in bread and bullas, which are a stale bread sweet loaf. Take a look at some wonderful avocado recipes. Breadfruit roasted is also a mainstay dish in Jamaica. Plantains are like bananas in shape, however, they are quite different. You have to cook them, though, before consuming them. When green and not ripe, plantains are like potatoes in texture. Plantains can be fried into chips, baked, mashed, pureed, or sautéed. You can use them in a snack, with a side dish, in a dessert, or in soups and stews. Try plantain and coconut in these Coconut-Plantain "Rice" Pudding and these Cacao-Coconut Plantain Rice Energy Balls with Pepitas.

Sweet potato and yam are well utilized in Jamaican cuisine, the same as Yucca root. Yucca root, also referred to as cassava, is a starchy root vegetable with white flesh. You can boil, steam, or make tapioca flour from this tropical vegetable. You can also consume the plant's leaves. Yucca root can be typically ground into a flour used in making bread. Bammy refers to a traditional Jamaican flatbread available in supermarkets and streets. Read 10 Ways to Cook with Sweet Potatoes and understand how tapioca flour can be a better choice than white flour. My favorite Jamaican dish is callaloo. Callaloo represents a green leaf vegetable which tastes somewhat like spinach but with a spicier flavor. Steamed callaloo can be consumed three times a day: at breakfast, lunch, and dinner. You can prepare callaloo however you cook spinach. You can find beans, peas, and legumes typically in Jamaican recipes.

The bulk of the produce used in Jamaican cooking is locally grown, but the food in Ital restaurants also includes products which are rarely found there. Tofu, soya grams, vegetable "meat," and soymilk are consumed in Ital cuisine and are usually made in the home.

3. Jamaican and Italian Cuisine

The national dish in Jamaica is ackee and saltfish. Ackee and scrambled eggs or tofu scramble are very close in taste and consistency. You can get ackee in can, so you are guaranteed that it's ready and ripe for eating.

To prepare Sauteed Ackee: In a pan, warm 1 tablespoon of coconut oil. Cook 1 sliced onion, 3 cloves of minced garlic, and 3 chopped scallions for 6 minutes or till the onions are soft and browned slightly. Put in 1 sliced red pepper and 1 seeded and minced hot pepper. Cook for an additional 3 minutes. Wash the ackee from the can and drain the brine. Put in the ackee and combine with the vegetables. Season with 1 tsp dried thyme and 1 tsp paprika. Cook for 3-4 minutes. Season with salt and pepper to taste.

Jerk is a very popular Jamaican food. The pork, chicken, or fish are traditionally marinated in hot Jerk seasoning and grilled over hot fires. Jerk is very hot and must therefore be served with rice and peas or with bread. I enjoy making Jerk food – it can be made with tofu, tempeh, seitan, TVP, or with any meat alternative you desire.

To make my Jerk Tofu: first, prepare the marinade. Mix together ¼ cup tamari, ¼ cup apple cider vinegar, 2 tablespoons vegan Worcestershire sauce, ¼ cup fresh lime juice, 2 teaspoons hot sauce, 1 seeded and minced chile pepper, 1-inch piece of grated fresh ginger, two minced garlic cloves, 3 tablespoons brown sugar, 2 teaspoons ground allspice, 2 teaspoons dried thyme, 1 teaspoon kosher salt, 1 teaspoon onion powder, 1 teaspoon ground cinnamon, ½ teaspoon ground nutmeg, ½ teaspoon cayenne pepper, and ¼ teaspoon ground cloves. Mix it well. Take 1 block of pressed and drained tofu that is cut into cubes and put it in the marinade. Toss to coat the tofu and let it marinate for at least 30 minutes. Heat 2 tablespoons coconut oil in a large skillet or saucepan over medium-high heat. Take the tofu out of the marinade and pat it dry. Add the tofu to the skillet and toss it in the oil. Cook for 4-5 minutes until it is browned on one side. Flip it and keep cooking on each side until the tofu is crisp and browned. Garnish with 2 tablespoons chopped fresh parsley and serve.

The widely consumed side dish in the cuisine of Jamaica is rice and peas and also commonly called the "Coat of Arms." It is made up of rice and peas or beans cooked in coconut milk and spices. The widely used peas and beans in cooking the same are pigeon peas and red kidney beans. To cook Jamaican

Rice and Peas: Heat 1 tablespoon of coconut oil in a medium saucepan on medium-high heat. Add 1 small chopped onion and cook for 4 minutes until it gets soft and starts to brown. Add 4 minced garlic cloves and 1 and ½ cups of brown rice, then mix to coat the rice with oil. Stir in 1 teaspoon of kosher salt and 1 teaspoon of fresh grated ginger. Pour in 3 cups of coconut milk. Stir well. Add 1 and ½ cups of cooked kidney beans or pigeon peas to the saucepan. Add 2 teaspoons of dried thyme and stir everything together. Add 2 fresh bay leaves. Let the rice cook until the liquids start to bubble. Then turn down the heat and cover the saucepan. Cook for 40 minutes or until the liquid is soaked up. Take the pan off the heat and let it sit for 10 more minutes. Uncover, take out the bay leaves, and fluff with a fork. Taste for seasonings and change if needed. Squeeze fresh lime juice on top.

Every time I went to an Ital restaurant, I always ordered Jamaican patties. Fillings consisted of tofu, soy chunks, ackee, and my personal favorite, callalloo. Because I missed Jamaican patties too much, however, I had no choice but to learn how to prepare them for myself. Similar to the actual patties, mine consist of a hot filling composed of "beef" and vegan cheese covered in flaky and delicious dough. Its filling consists of the texturized vegetable protein, although you can also use greens, vegetables, tofu, seitan, lentils, or anything you desire.

Here's how to prepare my Jamaican "Beefy" Patties: first, prepare the pastry dough. In a small bowl, combine the 3 teaspoons of egg replacer with the half cup of warm water. Mix and let it sit aside. In a food processor, combine the 4 cups flour, the 2 teaspoons of kosher salt, the 1 ½ teaspoons of baking powder, the 2 tablespoons curry powder, and the 2 teaspons turmeric. Process them well. Then add the cup of vegan butter cut in little pieces and pulse it till it resembles crumbs, which should take about 8 pulses. Then add the egg replacer and water mixture and the cup of cold water. Pulse some times till the dough begins to crumble.

To make the filling: In a medium bowl, mix 2 cups of TVP and 2 tablespoons of jerk seasoning. Pour in 1 ¾ cups of boiling water and let it sit for 10 minutes until the TVP absorbs all the water. In a large skillet, heat 1 tablespoon of coconut oil over medium-high heat. Add ½ a large diced onion and sauté for 3 minutes until the onion gets soft. Then, add 1 diced bell pepper, 1 diced carrot, 1 small diced zucchini, 1 diced celery stalk, and 1 seeded and diced chile pepper to the skillet. Add 4 minced cloves of garlic and sauté the vegetables until they are soft, about 5-6 minutes. Add the TVP to the skillet. Then add 1 tablespoon of curry powder, 2 teaspoons each of ground cumin, ground allspice, and chile powder, 1 teaspoon of ground thyme, 1 teaspoon of kosher salt, and ½ teaspoon of black pepper, and mix well. Stir in ¼ cup of tomato sauce and ¼ cup of water. Mix until everything is coated, and the seasoning is spread evenly. Melt 2 tablespoons of vegan butter in one corner of the pan and mix in 2 tablespoons of flour to make a roux. Stir this roux into the filling mixture to thicken it a little. Taste it to check if any seasoning needs to be adjusted. Move the filling mixture to a bowl and then continue to make the patties.

To make the patties: First, heat the oven to 400 degrees and line 2 large baking sheets with parchment paper. Set up your work area: you need a bowl with 1 ½ cups of vegan cheddar cheese shreds, the bowl of TVP filling, the dough discs, a small bowl of water, 2 forks, a pastry cutter (or pizza cutter), and a ¼-cup measuring cup. Take a dough disc and put it on your work surface. Place ¼ cup of filling in the center of the disc. Use a fork to spread it and press it down a little. Sprinkle some cheese on top of the filling. With your fingers, wet the outer edge of the disc with some water. This helps seal the dough. Fold the dough in half to make a half-moon shape. Press the edges together. Cut off any extra dough with the pastry cutter. Use the clean fork to press down on the edges of the dough. This seals it and gives nice lines on the edges. Poke 3 holes in the patty so steam can escape while it cooks. Put the patty on the baking sheet and keep repeating until all the dough and filling are used. Bake for 12 minutes. Take the baking sheets out of the oven, brush the patties with olive oil, and bake for another 12 minutes. Move the patties to a cooling rack. Serve them warm.

Another classic Jamaican recipe made vegan is my Jamaican Curried Tofu with Chickpeas. You may make it with only the chickpeas and potatoes, or with the variety added with tofu, tempeh, and/or seitan. It's not spicy and quite aromatic. This is just a taste of the healthy and good food from Jamaica, specifically the rasta ital vegan food. Listen to the song and watch the video "What Me Eat," which was sung while preparing the food by vegan Rasta songster Macka B. Who does not enjoy singing about eating vegan food.
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