Caribbean Island Cooking

Chef and cookbook author Amalia Moreno-Damgaard stopped by with delicious Caribbean island dishes that are perfect to make this time of year to warm you up.

  • Baleadas is one of the best known Honduran fast foods sold from gas stations snack shops to restaurants in Honduras.
  • Traditionally they are made with freshly made large flour tortillas although they are also made with corn tortillas.
  • Some of the most common fillings are basics such as black beans, scrambled eggs, cheese, plus others such as ground beef, chorizo sausage, and more.
  • Curtido is a common spicy salsa add on to many dishes. It varies in ingredient and color.
  • Coconuts are plentiful on the island and as such they provide a great base for cocktails with rum.


Flour tortillas filled with refried beans, scrambled eggs, queso fresco, and avocado

Recipe by Amalia Moreno-Damgaard (

Serves 2

2 flour tortillas, warmed
1 cup refried beans
4 eggs, beaten, seasoned with salt, then scrambled with a little canola oil
½ cup queso fresco
1 avocado, sliced

Spread refried beans in the center of each tortilla and then top with scrambled eggs, cheese, avocado, and spicy Curtido.


Spicy pickled onions and carrots with jalapeño
Recipe by Amalia Moreno-Damgaard (

Makes 1 medium mason jar
1 yellow onion, julienned
1 large carrot, peeled, thinly sliced
1 chile cabro, jalapeño (serrano or habanero), unseeded, thinly sliced
½ cup water
½ -3/4 cup white wine vinegar
1 teaspoon olive oil (optional)
1 bay leaf
1 teaspoon salt

Combine all ingredients in a mason jar, shake well, and let pickle for 2 hours or overnight. The longer the vegetables sit in the vinaigrette, the better the flavor will be.


Fresh Coconut Water with Rum
Recipe by Amalia Moreno-Damgaard (

Serves 1

1 fresh coconut
1 oz. rum (Honduran, Guatemalan, or Nicaraguan)
1 oz. Coconut milk
Honey (to taste)

Mix the coconut water, with the rum, coconut milk, and add honey to taste.

Serve in the coconut or in tall glasses filled with ice.

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