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Sweet Potato Black Bean Burritos
The British Virgin Islands comprise four larger islands – Tortola, Anegada, Virgin Gorda, and Jost Van Dyke – and 50-some smaller islands and cays. They're a British overseas territory, and as such its culture is a mix of European, Caribbean and African facets.
Fish and Fungi which is the national dish of the British Virgin Islands.
Other dishes of the British Virgin Islands are
Crab Cakes with Shrimp Sauce
Fresh Lime Pie
Fried Plantains.

The British Virgin Islands diet features johnnycake, peas and rice, fish and salt fish, mutton and goat, "ground provisions" such as tania, sweet potatoes and plantains, and an array of soups1. Some of the best dishes to try in the British Virgin Islands include23: • Roti (flavourful East Indian flat bread, filled with meat or vegetables) • Callaloo Soup (a traditional soup of stew made with leaves of the callaloo plants, the dish has evolved over time and now may include spinach or dasheen instead of callaloo) • Fish and Fungi • Johnnycake • Pates • Rice and Peas • Tannia Soup • Porgies and Grunts

Asian crab cakes  Print Recipe

Serves: 2
Preparation time: 20 minutes
Cooking time:15 minutes
2 cups lump crabmeat
3 tablespoons minced scallions
2 teaspoons minced fresh ginger
1 tablespoon finely chopped cilantro leaves
1 tablespoon dijon mustard
2 tablespoons oriental sesame oil
1 tablespoon soy sauce
juice of 1 lime
to taste chili oil
2 egg whites, lightly beaten
1/2 cup dry bread crumbs

For sauce:
1/3 cup mayonnaise
1 teaspoon oriental sesame oil
1/2 teaspoon soy sauce
peanut oil for frying
For garnish, sprigs of fresh cilantro
Pick over crabmeat to remove any cartilage. put it in a food processor and add 2 tablespoons scallions, the ginger, cilantro, mustard, sesame oil and soy sauce. Pulse about 4 times, just to blend the ingredients without shredding the crabmeat too finely.
Transfer the crabmeat to a bowl and fold in half of the lime juice, the chili oil to taste and the egg whites.
Form the mixture into 8 equal size patties, about 2½ inches in diameter. Lightly coat each patty with bread crumbs, put them on a plate, cover with plastic wrap and refrigerate at least an hour.
Heat a film of the peanut oil in a large nonstick skillet. Sauté the crab cakes over medium-low heat until they are lightly browned on both sides. Serve with the mayonnaise mixture on the side and sprigs of cilantro for garnish.
For the sauce:
Mix the mayonnaise with the remaining lime juice, soy sauce, sesame oil and scallions and set aside.

Sweet Potato Black Bean Burritos  Print Recipe

Roasting the sweet potatoes can be done ahead of time, simply refrigerate until use and bring the potatoes to room temp (or warm) before assembling the burritos.
Serves: 4
Preparation time: 20 minutes
Cooking time:1 hour
2 lg sweet potatoes
salt and freshly ground pepper, to taste
1 can black beans, rinsed and drained
1/2 t cumin
3 eggs + 3 egg whites
splash of milk
guacamole (1 avocado's worth, or 1/3 of the recipe)
whole wheat tortillas (8-10)
goat cheese

Preheat oven to 350 F. Wash sweet potatoes, poke them with a fork a few times, and wrap them in foil. Place on a cookie sheet and roast for about 1hr, until they're soft and easily pricked with a fork. Set aside and let cool, then cut into a rough dice. Transfer to a bowl and mash with a little salt and freshly ground pepper.

Place black beans into a bowl, season with cumin, salt and freshly ground black pepper. Roughly mash with a fork, or puree in a food processor.

Preheat a large skillet over medium low heat. Add eggs and whites in a small bowl, a splash of milk and a bit of salt and freshly ground pepper. Once the pan is warmed, cook eggs slowly, stirring quite often, until they have just started to set. Turn off the heat.

To assemble burritos, place tortillas in a damp paper towel and microwave for 15-30 seconds.
On each burrito, place 3 to 4 T black bean mash, 1/3 c roasted sweet potatoes, 1/4 of the eggs and 2-3 T guacamole. Wrap up the tortillas to enclose filling, then top with salsa and goat cheese.

Sweet potato burgers  Print Recipe

Serves: 8
Preparation time: 15 minutes
Cooking time:1 hour
1 large sweet potato
1 tbsp plus 1 tsp extra-virgin olive oil
sea salt
freshly ground black pepper
4 cups cooked cannellini beans
2 tsp favorite spice blend (such as cajun or curry powder)
1/4 cup almond flour
5 oz mixed salad greens
1 avocado, peeled, pitted, and sliced
2 tbsp tahini paste
1 lemon juice
1 lemon zest
1 garlic clove, minced
Make the burgers: Preheat the oven to 400°F. Line a small baking sheet with foil.

Using a fork, prick deep holes all over the sweet potato. Brush it with 1 teaspoon of the olive oil. Season generously with salt and black pepper and bake until completely soft, 45 to 50 minutes; a knife should easily slide through. Let it cool until you can handle it.

Peel the sweet potato and place the flesh in a medium bowl. Add the beans and mash the potato and beans together with a potato masher or large fork. Season the mixture with the spice blend, cayenne pepper, and salt and black pepper to taste.

Stir in the almond flour and shape the mixture into 8 patties.

Heat the remaining 1 tablespoon oil in a large cast-iron pan and brown the patties until crispy and golden brown, 3 to 4 minutes per side.

Make the dressing: In a small bowl whisk together all of the dressing ingredients until smooth. Season to taste with salt and black pepper.

Assemble the burgers: Place the burgers on a bed of greens and top each one with a few slices of avocado. Drizzle a little tahini dressing over each burger and serve immediately. You may also add your favorite burger toppings such as caramelized onions, sautéed mushrooms, or your favorite burger condiment. Any leftover sweet potato mixture can be refrigerated for up to 4 days.

Side Dish
Oven baked sweet potato fries  Print Recipe

Serves: 4
Preparation time: 20 minutes
Cooking time:30 minutes
2 pounds sweet potatoes, about 3 large ones
1/4 cup olive or other vegetable oil
1 teaspoon salt
1-2 tablespoon spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, garam masala, Cajun seasoning, etc.
Preheat oven to 450°F. (For more crispiness, preheat your oven to 500°F.)
Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise. Cut each piece into wedges. Alternately, you can slice the peeled sweet potato into disks either with a mandoline or a sharp knife.
Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Mix well, so all pieces are coated with oil and spices.
Place a baking sheet inthe oven to preheat.
Spread the sweet potatoes out in a single layer on the preheating the baking sheet, to help the fries get crisp.

Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

Side Dish
Roasted sweet potato stew with kale and freekeh  Print Recipe

Freekeh is a process which means "to rub" in Arabic. Freekeh was created by accident nearly 2,000 years ago when a Middle Eastern village was attacked and their crop of young green wheat was set ablaze. Most folks would sulk over their misfortune, but the crafty villagers rubbed off the chaff, cooked it up and "Eureka!" Freekeh was created. We're proud to offer you this tasty, nutritious ancient grain with a funny name. This info is from http://www.freekeh-foods.com/
Serves: 6
Preparation time:20 minutes
Cooking time:1 hour
1 8-ounce package cracked freekeh (approx 1 cup)
3 sweet potatoes, scrubbed, cut into 1-inch cubes
4 cups vegetable broth
2 bay leaves
1 bunch of fresh Lacinato kale, cut into bite-sized pieces
1 small onion, diced
1 12-ounce can garbanzo beans, rinsed and drained
1 12-ounce can fire roasted tomatoes
2-3 garlic cloves, diced
This is a real hit with the Freekeh Foods team!
Try using roasted pumpkin or butternut squash instead of sweet potato for a delicious twist.
Scrub the sweet potatoes and cut into 1-inch cubes. Place sweet potatoes on a foil-lined baking sheet and drizzle a little olive oil on them. Bake in 375° oven for about 25 minutes or until tender. Remove from oven and set aside. While the potatoes are cooking, pour all ingredients into a large pot on top of the stove over high heat. Stir with a spoon and heat for about 5 minutes. Reduce heat to low and add roasted sweet potatoes. Cover partially and simmer for at least 30 minutes. Check occasionally and give a stir.
Continue to cook longer for richer flavor, adding water or more broth if desired.

options: Sprinkle a little grated Parmesan cheese just before serving.

Side Dish
Sweet potato gnocchi with sage and brown butter  Print Recipe

Make-ahead: the gnocchi can be boiled up to 4 hours ahead, and kept at room temperature.
Serves: 6
Preparation time: 40 minutes
Cooking time:1 hour
1 1/2 pounds sweet potatoes, red skin variety
1/2 cup all-purpose flour, sifted, plus up to 1/2 cup for kneading
1/4 cup plus 2 tablespoons minced fresh sage
1/2 teaspoon salt
1 teaspoon freshly ground pepper
1/2 teaspoon nutmeg
1/2 cup grated Parmesan cheese, plus more for serving
1/2 cup (1 stick) unsalted butter
1. Preheat the oven to 350F/175C. Poke a few holes in each sweet potato to let steam escape, then place them on a baking sheet. Bake them until they're tender, about 45 minutes.
2. When the potatoes are cool enough to handle, peel them and pass them through a ricer, or a food mill with a fine grate.
3. Place the puree in a large bowl and add the flour, 2 tablespoons of the sage, the salt and pepper, nutmeg and the cheese. Mix gently until just combined.
4. Flour a work surface and scoop the dough out onto it. Dust the top and sides of the dough lightly with flour, and perhaps rub some flour between your hands so that they don't stick to the dough.
5. Divide the dough into 6 equal pieces. Roll each piece under your palms so that it forms a long rope. [The original recipe says that the ropes should be about 1 inch wide and 20 inches long, but your mileage might vary.] Go ahead and sprinkle the dough with a bit of extra flour if it's sticking. Cut the rope into 1-inch segments, and roll each segment over the tines of a fork to form the characteristic indentations. (Use a gnocchi board if you're lucky enough to have one.) Collect the formed gnocchi on a baking sheet.
6. When you've finished forming the gnocchi, bring a large pot of water to boiling and salt it generously. Drop several gnocchi into the boiling water (you'll need to work in batches so that you don't crowd the pot). Cook them for about 10 seconds after they rise to the surface. This could be only a couple of minutes, or up to five minutes. Use a slotted spoon to transfer the cooked gnocchi to a clean baking sheet, and cool completely.
7. Place a large, heavy saucepan over medium-high heat and add the butter. Melt the butter and cook it, swirling occasionally, until the milk solids have turned a lovely chestnut color and smell nutty, about 5 minutes. If you plan to add fried sage leaves as a garnish, go ahead and fry them.
8. Once the butter has browned, add the remaining chopped sage and turn off the heat. The mixture will bubble up, so don't be alarmed.
9. Add the gnocchi to the sage butter, place over medium-high heat, and cook until the gnocchi are heated through, about 5-6 minutes. You might have to do this in batches, in which case it's useful to have the oven preheated to 300F/150C so that your earlier batches don't get cold. Divide the gnocchi and sauce among bowls, garnish with sage leaves (if desired), and serve.

Side Dish
Sweet potato kugels  Print Recipe

Serves: 12
Preparation time: 20 minutes
Cooking time:1 hour
2 pounds sweet potatoes, washed and peeled
1 large onion, peeled
3 eggs
¼ cup butter, melted and cooled, or margarine
5 tablespoons all-purpose flour (or matzo meal for Passover)
1 teaspoon salt
¼ teaspoon black pepper
¼ cup scallions, minced, plus more for topping
Preheat the oven to 350ºF. Prep a muffin tin with 12 cupcake liners.
Using a hand grater or food processor, grate the sweet potatoes and onion. Squeeze out excess water from onions and sweet potatoes using a paper towel and transfer to a bowl.
In a separate bowl, whisk together eggs, melted butter, flour, salt, pepper, and scallions until mixed well.
Add in potato mixture and combine. The mixture should be moist but not soggy.
Fill the cupcake liners evenly with the potato mixture.
Bake in preheated oven for 45-60 minutes until lightly browned on top and cooked through.

Key lime pie  Print Recipe

Serves: 8
Preparation time: 30 minutes
Cooking time:25 minutes

1 9-inch
Graham cracker crumb recipe
2 14-ounce cans condensed milk
6 egg yolks
1 cup lime juice
4 egg whites
1/4 teaspoon cream of tartar
3/4 cup confectioners sugar
Preheat oven to 350 degrees.
In a mixing bowl, beat condensed milk with egg yolks. Mix in the lime juice.
Pour the mixture into the prepared crust. Bake for 20 minutes or until pie is firm in center.
In an electric mixing bowl, beat the egg whites with cream of tartar until firm.
Gradually add sugar and continue whipping to form stiff peaks. Spread or pipe egg whites over the baked pie.
Bake at 325 degrees until golden brown Cool pie on rack and refrigerate before serving. Cut into 8 equal portions. Decorate plates with lime gratings and slices.
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Measures of non liquid ingredients

Non-liquid ingredients in volume converted
into weight using the table below.
For products not included, use a metric scale
Weight of specific 'ingredients in grams


1 cup

3/4 cup

2/3 cup

1/2 cup

1/3 cup

1/4 cup

2 tablespoons

All-purpose wheat flour 120 g 90 g 80 g 60 g 40 g 30 g 15 g
All-purpose sifted wheat flour 110 g 80 g 70 g 55 g 35 g 27 g 13 g
White sugar 200 g 150 g 130 g 100 g 65 g 50 g 25 g
Powdered sugar/Icing sugar 100 g 75 g 70 g 50 g 35 g 25 g 13 g
Brown sugar normally packed 180 g 135 g 120 g 90 g 60 g 45 g 23 g
Corn flour 160 g 120 g 100 g 80 g 50 g 40 g 20 g
Cornstarch 120 g 90 g 80 g 60 g 40 g 30 g 15 g
Rice (not-cooked) 190 g 140 g 125 g 95 g 65 g 48 g 24 g
Macaroni (uncooked) 140 g 100 g 90 g 70 g 45 g 35 g 17 g
Couscous (uncooked) 180 g 135 g 120 g 90 g 60 g 45 g 22 g
Quick oatmeal (uncooked) 90 g 65 g 60 g 45 g 30 g 22 g 11 g
Table salt 300 g 230 g 200 g 150 g 100 g 75 g 40 g
Butter / Margarine 240 g 180 g 160 g 120 g 80 g 60 g 30 g
Shortening 190 g 140 g 125 g 95 g 65 g 48 g 24 g
Fruits and légumes chopped 150 g 110 g 100 g 75 g 50 g 40 g 20 g
chopped walnuts 150 g 110 g 100 g 75 g 50 g 40 g 20 g
Nuts /ground almonds 120 g 90 g 80 g 60 g 40 g 30 g 15 g
Fresh bread crumbs (not packed) 60 g 45 g 40 g 30 g 20 g 15 g 8 g
Dry bread crumbs 150 g 110 g 100 g 75 g 50 g 40 g 20 g
Parmesan grated 90 g 65 g 60 g 45 g 30 g 22 g 11 g
Chocolate chips 150 g 110 g 100 g 75 g 50 g 38 g  19 g
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As the sun rises or sets in British-Virgin-Islands

"May every sunrise hold more promise, and every sunset hold more peace."

The {Page Turner} E-Cookbooks Library on a world cooking journey
8 Recipes

3 Main dishes

4 Side dishes