Health Benefits of Callaloo You Should Know

The benefits of Callaloo the super-food. If you are trying to figure out which nutrient-rich plant to use in your soups, stews, smoothies, juices, and as a side dish, I am recommending Callaloo. It can be eaten cooked or raw and is very tasty.

What is Callaloo?

Callaloo is a leafy green vegetable that is popular in Caribbean cuisine. It is related to spinach and Swiss chard and is a good source of potassium, protein, magnesium, iron, calcium, vitamins A and C, photo chemicals, and flavonoids. More about this will be shared in the paragraph about the health benefits of callaloo.

While this vegetable is most commonly associated with Caribbean food, it is actually native to West Africa. The word “callaloo” is derived from the Twi word “Kalaw”, which means “leaf”. Callaloo is also known as amaranth, bHB, pigweed, and Jute mallow.

My Experience

I must confess that growing up I didn’t like vegetables and steamed callaloo was sometimes part of the breakfast menu. Most Sunday mornings, it was served with Johnny Cakes (fried dumplings) and green bananas for breakfast.

Back then, I would much prefer to have my favorite cereal; cornflakes. My mother was adamant that we eat up our callaloo because it is good for us, and she was right (again!) She knew about the health benefits of callaloo. Fast forward to the present, I have become a callaloo lover! 

After deciding to start making healthier food choices, callaloo became part of my diet. I prefer it in my juices and smoothies, though. To me, it is better raw than cooked. I am not telling you not to cook your callaloo, lol.

The Health Benefits of Callaloo

As stated before the health benefits of callaloo include vitamins A and C. Callaloo is also a good source of iron and calcium. It is also high in fiber and a good source of folate and magnesium. One cup of cooked callaloo provides a good source of potassium, which may help to reduce cholesterol and regulate blood pressure, and beta carotene. 

This is a precursor to vitamin A, which is important for healthy eyesight and immune system health. Moreover, vegetable is a good source of antioxidants, which may help to reduce the risk of chronic diseases.

Additionally, callaloo is low in calories and fat, yet high in nutrients. It is also a great source of plant-based protein and can be a great alternative to animal-based proteins for those looking to include more plant-based foods in their diet.

As stated briefly before, callaloo is packed with vitamins, minerals, and fiber, making it a great addition to a healthy diet. 

How to Incorporate Callaloo into Your Diet

Callaloo can be incorporated into the diet in numerous ways, depending on your preference. You can stir-fry it with onions and garlic, use it in soups, stews, and curries, or blend it up into smoothies. It can be added to salads, served as a side dish, or tossed into stir-fries and omelets. Additionally, callaloo can be boiled and served like spinach, added to sandwiches, or served with rice and beans as part of a traditional Caribbean meal.

Recipes

Callaloo is a versatile ingredient that can be incorporated into many dishes. Here are two recipes to get you started. First up is a YouTube video with Racquel from Racquel’s Caribbean Cuisine demonstrating how she makes ‘Steamed Callaloo, Jamaican Style.’ Just watching this makes my mouth water. Yummy, I have to make some soon!

Next up is another steamed callaloo recipe. This one is from Grace Foods and serves three (3) persons. It can take up to 10 minutes to be prepared and should be cooked in about 10 minutes. I am sharing this second recipe because I want you to have a written list of the ingredients. Here we go:

• 2 ounce(s) Grace Vegetable Oil
• 1 teaspoon(s) salt
• 2 ounce(s) onion, julienne
• 1 teaspoon(s) scotch bonnet pepper, chopped
• 1 packet(s) Grace Fresh n’ Ready Carrot, julienne
• 1 packet(s) Grace Fresh n’ Ready Callaloo
• 1 teaspoon(s) black pepper
• 4 ounce(s) tomato, julienne
• 1 ounce(s) escallion, chopped
• 1 teaspoon(s) thyme
• 1 tablespoon(s) Anchor Butter, unsalted

Directions:

In a saute pot over medium flame, add oil and saute onions, hot pepper, and carrots.

Saute vegetables for 1 minute then add callaloo, salt, and pepper, cover, and continue cooking for another 3 minutes.

Add tomato, scallion, thyme, and butter, stir, cover, and continue cooking for another 3 minutes or until the callaloo is tender.

To Wrap Things Up

Now that you know some of the benefits of callaloo, I hope you will eat the vegetables regularly. It may help to improve overall health, as the vitamins and minerals present may help to reduce inflammation, support bone health, and improve eye health. Being a good source of protein, it may help to build and maintain muscle, support weight loss, and aid in digestion.

My encouragement to you is to enjoy this leafy green, delicious, and nutritious vegetable in your meals as often as possible. You will surely be packing good nutrients for good health. I wish you the very best and that every cell, nerve, tissue, and muscle in your body will always be in perfect harmony!

Oh, hold on a couple of seconds. Just before you go, you may also want to check out these articles:

• Is it Safe to Eat Raw Callaloo? Potential risks explained.

• Rosemary Plant for Brain Health. If you are a herb tea lover like me, you are doing good things for your body. Go ahead and check it out!

Love always from Queen Gee! 💚💚💚