Shop Fresh and Affordable Haitian and Caribbean Staples in Boston
- mffcweb
- 6 days ago
- 2 min read
Published on April 9, 2025
We know that fresh, culturally relevant food is the heart of a healthy community. For Mattapan’s Caribbean and Haitian populations, traditional ingredients found at local markets enable them to cook traditional and nutritious meals. But have you been wondering where to buy essential Caribbean and Haitian staples? We list some shopping recommendations and produce you can use in your meals.
Check out some produce and sample dishes you can make:
Lalo
A staple in Haitian cuisine, lalo is used to prepare lalo stew, a flavorful dish often cooked with beef or crab. Jute leaves are rich in vitamins A and C, which support immune health and skin vitality and they also contain iron and calcium.
Sample Dish: Haitian Lalo Stew – A rich, slow-cooked dish made with jute leaves, beef or crab, and traditional spices, served with white rice.
Bitter Leaf
Popular in West African and Caribbean dishes, bitter leaf is valued for its detoxifying properties. It contains antioxidants and compounds that support liver health and digestion. It’s often used in soups and stews and pairs well with spices like thyme and Scotch bonnet peppers.
Sample Dish: Bitter Leaf Soup – A nutrient-rich soup with bitter leaf, palm oil, assorted meats, and seasonings, commonly served with fufu.
Hot Peppers
Hot peppers are a key ingredient in Caribbean cooking. They are loaded with vitamin C and capsaicin, which can boost metabolism and aid in pain relief.
Sample Dish: Jerk Chicken – Marinated with a spicy blend of Scotch bonnet peppers, allspice, and other seasonings and then grilled.
Plantains
Plantains are a versatile staple, plantains can be fried, boiled, or mashed. Unlike bananas, they are starchier and provide fiber, potassium, and complex carbohydrates for sustained energy. When shopping, look for firm green plantains for savory dishes or ripe yellow ones for sweeter options.
Sample Dish: Fried Sweet Plantains – Sliced and fried until golden, a popular side dish in Haitian and Caribbean cuisine.
Eggplant
Eggplant is a common ingredient in Caribbean and Haitian dishes and a great source of fiber, vitamins B6 and K, and antioxidants. It absorbs flavors well so it’s good for stews, curries, and grilled dishes.
Sample Dish: Eggplant and Saltfish Stew – A savory dish featuring eggplant, saltfish, onions, tomatoes, and spices, and can be served with rice or dumplings.
For fresh and affordable Caribbean and Haitian ingredients, check out local Boston markets such as the Mattapan Square Farmers Market and Tropical Foods in Roxbury. These spots offer fresh produce and spices that bring traditional flavors while keeping costs low.
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