Coconut milk is prominently featured, forming the creamy base for many sauces that are integral to island cooking.
Rich in heritage, the culinary traditions of the Caribbean have been shaped by the indigenous peoples, African, European, and Asian influences.
The use of coconut milk in your cooking can transport you to the tropics, offering a taste of its lush, vibrant food culture.
In your exploration of this cuisine, you will discover how coconut milk elevates the simplicity of local ingredients, transforming them into complex and satisfying dishes.
The creamy liquid extracted from the flesh of coconuts infuses each sauce with a luxuriously smooth texture and subtly sweet flavor.
Whether it’s the bold kick of a jerk sauce or the fragrant layers in a curry, the versatility of coconut milk is essential in achieving the authentic taste of the Caribbean.
Embrace the diversity of Caribbean sauces in your culinary repertoire.
The coconut milk harmonizes with spices like thyme, Scotch bonnet peppers, and annatto, offering you a spectrum of sauces, each with its unique character.
As you introduce these sauces into your dishes, you’ll appreciate the seamless way coconut milk unifies other ingredients, creating a delightful balance that defines Caribbean cuisine.
Coconut Milk: The Foundation
Coconut milk is not just an ingredient; it’s the creamy base that elevates the flavors in Caribbean cuisine, often used in full-fat and unsweetened variants, ensuring dishes are authentically rich and palatable.
Types of Coconut Milk
When you explore the shelves for coconut milk, you’ll primarily encounter two types:
Canned Coconut Milk: Typically found in full-fat form, this is the most common type used in cooking savory dishes due to its thick, rich consistency.
Packaged Coconut Milk: Often available in cartons, this variant can be unsweetened and may come in lighter options, suitable for those watching their fat intake or preferring a more subdued coconut flavor.
Both types can be used in sauces, but full-fat canned coconut milk is preferred for its ability to impart a more robust taste and creamier texture to your sauces.
Sourcing and Sustainability
When you select coconut milk for your Caribbean sauces, consider the following points to ensure sustainability and ethical sourcing:
Sustainability: Look for brands that prioritize sustainable farming practices, which help preserve the environment and foster the responsible use of resources.
Ethical Sourcing: Opt for coconut milk from companies that demonstrate transparent supply chains and fair treatment of workers, contributing to ethical industry standards.
By being mindful of these aspects, you not only enjoy the culinary delights of Caribbean sauces but also support positive global practices.
Preparation Techniques
In your journey of crafting authentic Caribbean coconut milk sauces, mastery of the basic preparation methods is imperative.
From controlling the simmer to marinating for flavor enhancement, your successful execution of these techniques will ensure savory results.
Simmering Basics
Simmering is a gentle, slow cooking process crucial in developing the flavors of coconut milk sauces.
It’s important to maintain a light simmer; vigorous boiling can cause the sauce to break or become too thick too quickly.
Prep Time: Begin by prepping your ingredients, like mincing garlic or dicing onions.
Cook Time: Once you combine your ingredients with coconut milk, the cook time should be carefully monitored.
For robust sauces: Simmer for 10-20 minutes, or until the sauce reaches a desired thickness and the flavors have melded.
For delicate sauces or ingredients like fish: Keep the total time to a minimum to ensure they remain tender.
Remember, simmer control is key – a steady and gentle simmer will coalesce the flavors and textures without diminishing the sauce’s delicate qualities.
Marinating and Seasoning
Marinating plays a pivotal role in infusing the sauce with a rich depth of flavor.
Create a marinade using Caribbean spices and herbs, citrus juices, or Noubess Hot and Spicy Herb Sauce for a kick.
Soak your primary ingredient (whether it’s chicken, lamb, or vegetables) in the marinade.
Marinate for at least 30 minutes to several hours depending on the recipe; this process enhances the taste and tenderness of the final dish.
When it comes to seasoning, layer flavors as you progress:
Start with sautéing aromatics like onions and garlic until soft and golden to provide a flavor foundation.
Introduce spices or curry pastes, cooking briefly to unlock their full aroma.
Blend these seasoned elements into your coconut milk and proceed to simmer, integrating the seasoning into every aspect of your sauce.
Key Spices and Flavors
In Caribbean cooking, coconut milk sauces are elevated by a symphony of spices and fresh herbs. Your palate might recognize some and discover others that are uniquely Caribbean.
Spices Unique to Caribbean Cuisine
Allspice: Often mistaken as a spice blend, allspice is indeed a single spice that tastes like a combination of cloves, nutmeg, and cinnamon. It’s a cornerstone in Caribbean jerk seasoning.
Garlic & Onion: Key aromatic ingredients, garlic, and onion form the base of many Caribbean sauces, contributing both flavor and depth.
Thyme: Used both fresh and dried, thyme is a distinct herb in Caribbean cuisine that imparts its subtle minty and floral notes to coconut milk-based sauces.
Garlic powder and black pepper are also used extensively, ensuring your dish has the right amount of zest and warmth to it. Fresh chili peppers, in addition to Scotch Bonnet, add varying levels of heat, allowing you to personalize the spice level to your taste.
Main Ingredients
In the myriad of flavors that define Caribbean cuisine, coconut milk sauces play a pivotal role. The rich, creamy base is adept at balancing vigorous spices and highlighting the main ingredients’ natural flavors. Here, you’ll get acquainted with the proteins and produce that often swim in these luxurious sauces.
Proteins
Your protein choices are essential for the foundation of any Caribbean coconut milk sauce dish. Here are some of the most popular options:
Chicken: Typically, skinless and boneless chicken breasts or thighs are used. They absorb the sauce’s flavors and tenderize beautifully.
Shrimp: Large, succulent shrimp are a favorite for their quick cooking time and ability to soak up spices.
Fillets: Firm fish fillets, such as salmon, are seasoned and pan-fried or baked before being draped in sauce.
Vegetables and Fruits
While proteins may be the star, vegetables and fruits provide essential supporting flavors and textures. Here’s what’s commonly included:
Garlic Cloves: Mince your garlic finely to infuse the sauce with a pungent, aromatic depth.
Bell Peppers: Red bell peppers add a sweet note, while other bell peppers contribute a mild, slightly bitter contrast.
Tomato: Chopped fresh tomatoes or tomato sauce enrich the sauce with a tangy sweetness.
Lime: A squeeze of lime juice can brighten the rich sauce and bring all the flavors into sharp focus.
Tropical Fruits: Dice fruits like mango, pineapple, or papaya for a sweet and tangy twist.
Plantains: Fried or boiled, plantains offer a starchy counterbalance to the sauce’s creaminess.
Vegetables: A variety of veggies, such as onions and thyme, lay the flavor groundwork for any good coconut sauce.
Signature Caribbean Sauces
Caribbean sauces are vibrant, packed with flavor, and an essential component in many dishes. These sauces often incorporate local ingredients, such as hot peppers and tropical fruits, and are a celebration of the region’s diverse culinary practices.
Jamaican Jerk Sauce
Jamaican Jerk Sauce is a fiery staple in Jamaican cuisine, defined by its use of Scotch Bonnet peppers and allspice.
Traditionally used in marinating meats, this sauce pairs the heat from the peppers with a hint of sweetness from ingredients like brown sugar and the depth of spices such as nutmeg and thyme.
Ingredients Typically Found in Jamaican Jerk Sauce:
Scotch Bonnet Peppers
Allspice (Pimento)
Thyme
Brown Sugar
Cinnamon
Nutmeg
Garlic
Ginger
Caribbean Curry Sauce
In Caribbean Curry Sauce, you taste the influence of Indian cuisine tailored with island flair. The use of coconut milk softens the robust blend of spices, which commonly includes curry powder, turmeric, and cumin, offering a creamy texture and a complex taste profile.
This sauce is a favorite for its versatility and often accompanies dishes featuring chicken, fish, or vegetables.
Key Components of Caribbean Curry Sauce:
Coconut Milk
Curry Powder
Turmeric
Cumin
Garlic
Onion
Bajan Hot Sauce
This Bajan Hot Sauce hails from Barbados and is a fiery condiment found in almost every household.
It’s a blend of Scotch Bonnet peppers, mustard, vinegar, and spices, lending a punchy heat and tanginess vital to Bajan cuisine.
While potent, the sauce is balanced, allowing the flavors of the peppers to shine through without overpowering the dish.
Core Elements of Bajan Hot Sauce:
Scotch Bonnet Peppers
Mustard
Vinegar
Turmeric (sometimes for color)
Onion
Garlic
Popular Coconut Milk-Based Dishes
Coconut milk is a versatile ingredient in Caribbean cuisine, enriching the flavors of curries, stews, rice dishes, and desserts. Let’s explore some of the regional favorites that you might find on the menu.
Curries and Stews
In Caribbean cooking, coconut milk curries are renowned for their creamy texture and complex flavors.
They often feature seafood or chicken, like the beloved Caribbean Coconut Chicken recipe, which marries aromatic spices with the richness of coconut milk.
You’ll find variations utilizing Scotch bonnet peppers for a fiery kick, balanced by the soothing coconut base.
In terms of nutrition, a typical serving may vary in calories, but it’s the combination of spices and coconut milk that gives these dishes their satisfying depth.
Seafood Curry: Generally includes a mix of firm white fish, shrimp, or conch.
Chicken Curry: A hearty dish featuring tender chicken pieces, usually cooked with tomatoes and a blend of Caribbean spices.
Rice Dishes
Coconut milk enriches various rice dishes in the Caribbean, with Rice and Peas being a classic example.
The rice absorbs the sweet, nutty flavor of coconut milk, making it a fundamental side dish that pairs excellently with curries and stews.
It’s a simple yet essential part of the meal, providing a subtle flavor that complements the bolder tastes of other dishes.
Coconut Milk Rice and Peas: This dish uses kidney beans or pigeon peas and is often laced with flavors of garlic, thyme, and occasionally a hint of Scotch bonnet pepper.
Dessert Favorites
Moving on to something sweet, desserts utilizing coconut milk stand out for their sumptuous, creamy characteristics.
One can’t discuss Caribbean dessert without highlighting rice pudding, which is elevated to a new level with the use of coconut milk.
From traditional cakes to modern mousse creations, coconut milk desserts are an essential finale to a Caribbean meal.
Rice Pudding: Enriched with coconut milk, often spiced with cinnamon or nutmeg, and sweetened with sugar, offering a deliciously smooth texture and rich flavor.
Cooking with Coconut Milk
In Caribbean cuisine, coconut milk is not just an ingredient; it’s the cornerstone of many vibrant dishes.
The rich, creamy texture and the subtle, sweet flavor of coconut milk can transform a simple meal into an exotic experience.
Creating Creamy Textures
To achieve the ideal consistency in creamy coconut milk sauce, keep an eye on temperature and timing.
Start by gently heating the coconut milk on a medium flame, stirring occasionally to prevent it from sticking to the pan.
As it warms, the fats within the coconut milk begin to emulsify, leading to a thicker and creamier texture.
This base is perfect for a variety of Caribbean sauces and provides a luxuriously smooth mouthfeel that coats the palate, delivering flavors harmoniously.
Example of Thickening Coconut Milk:
Heat coconut milk in a skillet over medium flame.
Stir occasionally, allowing it to simmer.
For a thicker sauce, let it reduce or add a thickener like cornstarch dissolved in water.
Infusing Coconut Flavors
When it comes to infusing the clean, tropical taste of coconut into your dishes, the key is balance.
Coconut milk can exhilarate the flavor profiles of ingredients like garlic, curry powder, and fresh herbs such as oregano.
To imbue the sauce with an acidic brightness, consider adding a squeeze of lime juice.
This not only complements the sweetness of the coconut but also adds a layer of complexity which can elevate the overall flavor profile of the dish.
Example of Flavoring Coconut Milk:
Heat the coconut milk with aromatic ingredients like onion and garlic.
Season with herbs, spices, or salt and pepper to taste.
Stir in lime juice towards the end of cooking for a fresh burst of flavor.
Recipe Guidelines
To master Caribbean coconut milk sauces, you need to pay attention to the details. From preparation to nutritional information, these guidelines will ensure a rich and authentic culinary experience.
Cook’s Notes
When preparing coconut milk sauces, use canned coconut milk for consistency in flavor and texture.
Ensure that all spices, such as curry powder or annatto, are fresh to achieve the authentic Caribbean flair.
Always taste your sauce as it simmers, adjusting spices and seasonings as needed. A simmer time of around 30 minutes is usually sufficient for flavors to meld.
Servings and Nutrition
The average recipe with coconut milk sauce typically yields about 4 servings, each serving being roughly 1/2 cup of sauce.
Be mindful of the calorie count; coconut milk is high in calories, with a single serving of sauce containing anywhere from 100 to 150 calories, depending on additional ingredients.
To calculate the nutritional values more accurately, consider the specific ingredients used in your recipe, including any meats or vegetables.
Accenting with Coconut Milk Sauces
Coconut milk sauces are a versatile element in Caribbean cooking, enhancing both savory dishes and sweet creations with a creamy texture and a hint of tropical flavor.
Savory Dishes
Your journey into Caribbean savory delights is incomplete without experiencing the rich, creamy coconut milk sauces that expertly balance heat, spices, and a touch of sweetness.
In savory dishes, coconut milk acts as a smooth base, allowing for a melding of flavors from ingredients like onions, peppers, and garlic.
Fish in Coconut Sauce: A typical preparation involves simmering sturdy fish like snapper in a mix of coconut milk, aromatic vegetables, and spices until the sauce thickens, creating a comforting meal.
Shrimp with Coconut Sauce: In this dish, shrimp are gently cooked in a coconut milk-based sauce, often thickened with cornstarch and zinged up with lime juice, yielding a rich yet delicate flavor.
Sweet Creations
In the realm of desserts, coconut milk is an essential ingredient, offering a dairy-free alternative to traditional creams while infusing sweets with a distinctive, lush flavor.
Rice Pudding: By substituting coconut milk for dairy, a simple rice pudding is transformed into an exotic treat.
Tropical Fruit Salads: Drizzle coconut milk sauce, perhaps sweetened and enhanced with a hint of lime, over a vibrant mix of tropical fruits for a refreshing and light dessert option.
Advanced Culinary Techniques
In creating Caribbean coconut milk sauces, your mastery of advanced culinary techniques like reduction and emulsification, as well as your ability to layer flavors, will define the complexity and success of the dish.
Reduction and Emulsification
To intensify the flavor and thicken Caribbean coconut milk sauces, you should utilize reduction.
Simmer the sauce on a low heat to evaporate water content, which concentrates the flavors and creates a more cohesive texture.
Keep a close watch during this process—a continuous gentle bubble is what you’re aiming for; too high a heat can lead to separation or burning.
An effective emulsification technique is key to achieving a smooth and velvety sauce.
This involves slowly whisking oil into the coconut milk, ensuring that the fat molecules are uniformly distributed, preventing separation.
For a stable emulsion:
Begin with room temperature ingredients.
Whisk continuously while adding the oil in a slow, steady stream.
If the sauce separates, a splash of cold water and vigorous whisking can usually bring it back together.
Layering Flavors
To assemble a full-bodied sauce, you’ll need to layer flavors intentionally.
Start with a flavorful base of aromatics like garlic, onions, and scotch bonnet peppers, allowing them to sweat and release their essential oils.
Follow this with your primary ingredients such as tomato sauce or pureed tropical fruits, which add depth and complexity.
Incorporate your spices—like allspice, thyme, and annatto—at an early stage to toast them slightly and unlock their aromatic properties.
Adding your coconut milk should be the last major step, letting it simmer and meld with the other ingredients.
Remember, delicate flavors can be overwhelmed by more aggressive seasoning, so:
Introduce herbs like cilantro and parsley in the closing minutes of cooking.
Season with salt and pepper in stages to adjust and fine-tune the taste.
Lastly, a bit of acid, such as lime juice, can highlight and balance the overall flavor profile.
Utensils and Cookware
Creating exquisite Caribbean coconut milk sauces requires specific utensils and methods of cookware. It’s important to know which tools are essential for preparation and the best practices for storage to maintain the quality of your creations.
Essential Kitchen Tools
Your journey to perfecting Caribbean sauces starts with having the following essential tools in your kitchen:
Heavy-duty Skillet or Saucepan: Choose one with a non-stick coating to allow for even heat distribution without sticking.
Wooden Spoons: Ideal for stirring your sauce without scratching your cookware.
Measuring Cups and Spoons: Ensuring accurate measurements for consistency in flavor.
Blender or Food Processor: For pureeing ingredients when required to give a smooth texture to your sauce.
Fine-mesh Strainer: Useful for achieving a creamy, lump-free consistency in your sauces.
Storage and Preservation
To enjoy your Caribbean coconut milk sauces longer, proper storage is key:
Refrigeration: Store your sauces in airtight containers, clearly labeled with the date of preparation, for up to 5 days.
Freezing: For longer preservation, pour the sauce into freezer-safe bags or containers, leaving some room for expansion. These can last for up to 3 months.
Reheating: If you have stored your sauce in the refrigerator or freezer, reheat it gently over low heat on the stove.
If you’re in a hurry, you can use a microwave, but be sure to stir the sauce frequently to maintain its consistency.
Health and Nutrition
Coconut milk sauces in Caribbean cuisine offer health benefits and can be adapted to meet various dietary needs. They provide a rich source of nutrients while also being versatile enough to fit vegetarian diets.
Dietary Considerations
When integrating coconut milk sauces into your meals, you have the flexibility to cater to specific dietary preferences.
For vegetarian individuals, coconut milk serves as a plant-based alternative to dairy, offering a creamy texture and taste without the use of animal products.
Vegetarian-friendly: Coconut milk is suitable for vegetarians and can also be included in vegan diets.
Allergen awareness: Coconut milk is lactose-free, making it a good option if you have dairy allergies.
Nutritional Information
Coconut milk is calorie-dense, meaning it has a high number of calories per serving. However, it’s also nutritious. Here’s a brief nutritional overview of unsweetened coconut milk:
Calories: Coconut milk contains about 552 calories per 240 ml (1 cup).
Macronutrients:
Fats: Coconut milk is high in saturated fats, but these are mostly medium-chain triglycerides (MCTs), which are metabolized differently than other saturated fats.
When considering coconut milk sauces, be mindful of portion sizes to keep your calorie intake in check. Adjusting the amount of coconut milk can help manage the calorie content in your meals.
Cultural Context
In the vibrant tapestry of Caribbean cuisine, coconut milk has been a staple, weaving together historical roots and contemporary culinary practices. Your understanding of this ingredient’s journey offers insight into its significance in the region’s food heritage.
Historical Influence
Caribbean cuisine is a reflection of the diverse cultures that have touched these shores.
Indigenous peoples originally utilized coconut milk, among other native ingredients, to create sustenance reflective of the natural resources available to them.
The culinary heritage steeped in tradition has foundations that date back to the Arawaks and Caribs, who used the entire coconut tree for food, tools, and shelter.
Modern Caribbean Cuisine
Today, you’ll notice that Caribbean chefs respect their culinary past while embracing new influences, which leads to innovative uses of coconut milk.
Modern Caribbean cuisine stands out by its ability to adapt while maintaining its core identity.
Coconut milk remains a culinary pillar, bringing a creamy texture and subtle sweetness to contemporary dishes, enriching sauces, and complementing the fiery kick from ingredients like scotch bonnet peppers.
Tips for Home Cooks
When preparing Caribbean coconut milk sauces, the focus is on unlocking the flavors with simplicity and balance. Here’s how you can achieve restaurant-quality results in your own kitchen.
Simplifying Recipes
Start with the Basics: Concentrate on recipes that call for a few ingredients. This can reduce the chance of getting overwhelmed and allows the fundamental flavors to shine through. Common base ingredients include coconut milk, onion, garlic, and tomatoes.
Organize Your Space: Before starting, organize your work area and have all ingredients prepped and ready to use (mise en place). This saves time and simplifies the cooking process.
Adjusting Flavors
Flavor Layering: Caribbean sauces often hinge on a rich tapestry of flavors. Add ingredients in stages; for instance, first sauté onions and garlic, then fold in spices, followed by coconut milk.
Spice to Your Taste: The standard spice blend in Caribbean cooking might include a mix of cumin, coriander, paprika, and annatto.
If a recipe calls for a blend that’s new to you, consider starting with smaller amounts and adjust to your preference for a perfectly balanced dish.
Pairings and Courses
Within Caribbean cuisine, coconut milk sauces complement a myriad of dishes. From appetizers to main courses, they enhance flavors and often bring a smooth, rich texture to the plate.
Appetizers and Entrees
When you start with appetizers, coconut milk sauces are a divine match for tostones or fried plantains. Their crisp exterior pairs wonderfully with the creaminess of the sauce. For an entrée, consider:
Rice dishes: Your coconut milk sauce can be the base of a luxuriant Caribbean-style curry that is perfect for ladling over fragrant rice.
Seafood: Creamy coconut milk sauces make an excellent accompaniment to seafood—think shrimp or salmon, seasoned with a blend of curry powder, garlic powder, and smoked paprika for a Caribbean twist.
Beverages and Cocktails
Caribbean coconut milk isn’t just for food; it’s also a delightful addition to your beverages and cocktails. Use it to create:
Mixed drinks: Add a splash of coconut milk to a fruity cocktail for a tropical flair.
Smoothies: Blend coconut milk with tropical fruits for a refreshing and energizing drink.
Remember to always consider balance in your pairings, allowing the coconut milk to enhance but not overwhelm your flavors.
Fusion with Other Cuisines
Your exploration of Caribbean coconut milk sauces isn’t complete without recognizing their harmonious blend with other global flavors, particularly Indian cuisine, which infuses a wealth of spices and techniques into the Caribbean culinary tapestry.
Influences of Indian Cuisine
When you savor Caribbean coconut milk sauces, you’re often tasting the subtle but distinct influences of Indian cuisine.
Coconut milk provides a creamy, rich base that is a common denominator in both food cultures.
In the Caribbean, chefs innovatively incorporate Indian spices like turmeric, cumin, and coriander, which mingle with local ingredients to create unique flavor profiles.
For example, you might find a Caribbean curry where coconut milk softens the robust notes of Indian spices, resulting in a sauce that’s both bold and balanced.
This culinary fusion has led to dishes like:
Coconut Curry Chicken: A dish that marries Caribbean herbs and spices with the quintessential Indian curry blend.
Roti with Curried Fillings: An adaptation of the classic Indian flatbread, which wraps around curried meat or vegetables simmered in coconut milk sauce.
Sustainable Cooking Practices
When integrating coconut milk into Caribbean sauces, your focus on sustainability and ethical sourcing is vital in preserving the environment and supporting the community.
Ethical Ingredient Sourcing
Coconut Milk: Choose coconut milk from suppliers who prioritize sustainable farming practices.
You should look for certifications such as Fair Trade or Rainforest Alliance to ensure you’re supporting ethical sourcing.
Spices: Often used in Caribbean sauces, spices like nutmeg and allspice should be purchased from sources that enforce fair labor practices.
Opt for spices that are organically grown and harvested by workers earning a fair wage.
Produce: When available, select locally-sourced vegetables for your sauce.
This not only reduces your carbon footprint due to less transport but also ensures fresher ingredients and supports local economies.
Frequently Asked Questions
In this section, you’ll find answers to common questions about Caribbean coconut milk sauces, covering traditional ingredients, preparation methods, and the unique characteristics that set these sauces apart.
What are the traditional ingredients in Caribbean coconut milk sauces?
Caribbean coconut milk sauces often include fresh coconut milk, a variety of spices like curry powder, allspice, and thyme, alongside garlic, onions, scotch bonnet peppers, and aromatic herbs like cilantro.
How do you make an authentic Caribbean curry sauce?
An authentic Caribbean curry sauce is made by sautéing onions, garlic, and scotch bonnet peppers, then adding curry powder to cook until fragrant.
You then incorporate coconut milk and let the mixture simmer to allow the flavors to meld.
What is unique about Jamaican curry sauce compared to other curry sauces?
Jamaican curry sauce typically features allspice and scotch bonnet peppers, which provide a distinct warm spice flavor and heat uniquely characteristic of Jamaican cuisine.
Can you list some of the best Caribbean coconut milk sauce recipes for chicken?
The best Caribbean coconut milk sauce recipes for chicken include Jamaican curry chicken, chicken in coconut sauce (Pollo en Salsa de Coco), and Trinidadian chicken pelau, all of which highlight the creamy texture and flavorful spices of the coconut milk sauce.
What are the different types of Caribbean curry pastes and how are they used in cooking?
Caribbean curry pastes vary by island and may include green seasoning, jerk seasoning, and habanero or scotch bonnet-based pastes. They are used to marinate meats and seafood or to start the base of a curry dish.
Why is coconut milk a common addition to Caribbean sauces and curries?
Coconut milk is a common addition to Caribbean sauces and curries for its ability to balance heat with its creamy texture. It also adds depth of flavor and complements the tropical ingredients that are common in the cuisine.
Cassie brings decades of experience to the Kitchen Community. She is a noted chef and avid gardener. Her new book "Healthy Eating Through the Garden" will be released shortly. When not writing or speaking about food and gardens Cassie can be found puttering around farmer's markets and greenhouses looking for the next great idea.
