Ital (pronounced Ai-taal) is a food philosophy followed by Rastafarian culture of Jamaica. It dictates that food should be eaten as acquired from the earth around you – unprocessed. Essentially, it constitutes a vegan, plant-based whole food cuisine.
This recipe is pretty simple, the biggest challenge is cutting the butternut squash. It’s also very good for meal prepping when packed over brown rice – since there is no dairy, it won’t go bad easily either.
As the Rasta people say: “Ital is Vital”
- Jamaican Curry Powder
- 1 inch ginger grated, 2-3 cloves garlic, 1 Jalapeno diced (take out the seeds if you don’t want it too spicy)
- Butternut Squash (or any other type) – cubed and roasted
- Any other veggies you want – Broccoli, cauliflower, garbanzo beans, onions, carrots
- I used a few heads of broccoli and 1/4 to 1/2 of a cauliflower
- 1 can of organic coconut milk (full fat or reduced fat if you want less calories but will compromise taste)
You can buy Jamaican curry spice at the store but I found it pretty easy to make at home and I was able to make extra to have as a staple to quickly meal prep in the future.
Making the curry powder:
Making the curry:
- Precook squash – butternut squash takes forever to cook so cut it into bite sized pieces (this is the hard part) then coat in olive oil and put on a pan in the oven until soft/cooked
- Forgot to take a pic of this part oops
- First heat some coconut oil on the pan and then add the ginger, garlic, and pepper to cook.
- After about 15-20 seconds add in the onion
- After the onion has cooked for about 1 minute – add in the rest of the vegetables
- Next add about 4 tablespoons of the curry spice mix – I honestly just estimated, you basically just want everything coated well – be generous with the spice mix because the coconut milk will dilute the flavor
- After the vegetables have cooked down – add in the pre-cooked squash followed by the coconut milk
- You can use the regular one for max flavor but if you’re trying to watch the calories you can get the reduced fat version.
- Add salt to taste if you haven’t yet
- Cook down until it all gels together and the consistency is good – remember it will thicken when it cools so you want it to be slightly watery when you turn the heat off.
- Done! Serve over brown rice and go eat!