St. Lucian Green Fig & Saltfish Breakfast Bowl with Plantain Protein Smoothie

About this meal

A nutrient-rich Lucian breakfast combining steamed green fig (green banana) with flaked saltfish sautéed with peppers, onions, and herbs, elevated with added poached eggs for muscle-building protein. Served alongside a naturally sweet plantain smoothie blended with almonds, chia seeds, oat milk, and local cinnamon for extra energy and creamy richness.

Ingredients

• Green bananas (fig) — 3 medium, peeled
• Saltfish (cod), desalinated — 100g
• Red bell pepper — 1/2, diced
• Onion — 1 small, sliced
• Garlic — 2 cloves, minced
• Scallion — 2 stalks, chopped
• Fresh thyme — 1 tsp
• Tomato — 1 small, diced
• Olive oil — 2 tsp
• Black pepper — 1/2 tsp
• Eggs — 2, poached
• Fresh parsley — 1 tbsp, chopped
• Ripe plantain — 1/2 large, peeled
• Rolled oats — 2 tbsp
• Chia seeds — 1 tbsp
• Raw almonds — 10 pieces
• Oat milk (unsweetened) — 1 cup
• Cinnamon — 1/4 tsp
• Natural sweetener (dates or 1 tsp honey) — Optional, to taste

Steps

1. Boil green bananas (fig) until fork-tender (about 10-12 minutes). Drain, slice, and set aside.
2. While bananas cook, soak saltfish in hot water for 15 minutes. Remove bones and skin, then flake.
3. Heat 2 tsp olive oil in a pan. Sauté onions, garlic, bell pepper, scallion, and thyme until fragrant. Add flaked saltfish and tomato. Cook until combined and heated through. Season with black pepper (and a pinch of salt if needed).
4. Poach eggs in simmering water with a splash of vinegar until just set (about 3 minutes).
5. Arrange sliced green fig in a bowl. Top with sautéed saltfish mix and poached eggs. Garnish with fresh parsley.
6. For the smoothie: Blend plantain, rolled oats, chia seeds, almonds, oat milk, and cinnamon. Add dates or honey if extra sweetness is preferred. Blend until smooth and creamy.
7. Serve the bowl warm, accompanied by a chilled smoothie.