Healthy Eating In Belize: A Guide To Delicious Nutrition

Belizean cuisine is a unique blend of Maya, British, Spanish-American, African, Indigenous, Caribbean, and Creole influences. The country's diverse cultural heritage is reflected in its food, which varies across different regions. Eating healthy in Belize is all about embracing the local cuisine, which is often freshly prepared and made with farm-to-table ingredients. The country boasts an abundance of fresh seafood and tropical fruits, with locals favouring spicy dishes.

Belize's national dish: rice and beans

Belize's national dish is rice and beans, a classic one-pot meal. The dish is made with red kidney beans and rice, cooked in coconut milk with spices and herbs. It is often served with a choice of meat or seafood, potato salad, and fried plantains.

Rice and beans is an affordable, tasty, and filling meal. The dish is considered a "poor man's dish" when made without coconut milk and herbs, but the addition of coconut milk gives it an original, delicious flavour. The dish is typically cooked in one pot, with the beans and rice cooked together. However, a sister dish, called "beans-and-rice", is made with the beans and rice cooked separately and served together.

The recipe for Belizean rice and beans typically includes garlic, onions, peppers, coconut milk, and various seasonings. The beans are soaked overnight, then boiled until soft. The rice is cooked separately, toasted, and fragrant, before being added to the beans with coconut milk and other ingredients. The dish is then cooked over medium-low heat until the rice is tender.

Rice and beans is a staple food in Belize and can be found in food stalls and restaurants across the country. It is a cultural dish that brings together influences from the many cultures that make up Belize, including Maya, Spanish, and African. It is a must-try dish when visiting Belize, offering an authentic taste of the country's unique cuisine.

Freshly prepared, farm-to-table food

Belize is known for its freshly prepared, farm-to-table delicacies served at local restaurants. The country's cuisine is influenced by its diverse cultures, including Maya, Spanish, African, Indigenous, Caribbean, and Creole. Here are some tips and insights into how you can enjoy healthy, freshly prepared meals during your time in Belize:

Farmers' stalls and markets:

Belize is abundant with farmers' stalls along its highways and markets in every town centre. These stalls and markets offer a vibrant array of fresh fruits and vegetables. Explore these local options to incorporate more fresh produce into your meals. Try some of the local favourites, such as soursop, starfruit, and tamarind, and opt for natural juices made from these fresh fruits instead of sugary sodas.

Local restaurants:

Belizean restaurants pride themselves on serving freshly prepared, farm-to-table meals. The absence of American fast-food chains like McDonald's or Burger King further emphasises the country's focus on fresh, local cuisine. When dining out, look for restaurants that highlight locally sourced ingredients and seasonal produce. This approach ensures that you're eating healthy, nutritious meals while also supporting local farmers and producers.

Seafood and coastal specialties:

With its coastline along the Caribbean Sea, Belize naturally boasts an abundance of fresh seafood. Grilled, broiled, steamed, or fried, seafood options are plentiful and relatively inexpensive. In addition to the wide variety of fish and shellfish available, don't miss the opportunity to try conch, which is a popular delicacy in Belize. It is often prepared as conch fritters or grilled, stewed, or fried as ceviche.

Traditional dishes:

Belize has a rich culinary heritage, and many of its traditional dishes are prepared with fresh, locally sourced ingredients. Rice and beans, the national dish of Belize, is a hearty meal often served with chicken, pork, or seafood. Other traditional dishes to try include hudut, a Garifuna specialty made with fish cooked in coconut milk and plantains, and pibil, a Maya dish where pork or other meats are seasoned and wrapped in banana leaves before slow cooking in an underground oven.

Healthy breakfast options:

Breakfast in Belize offers a variety of healthy options. Fry jacks, a national breakfast favourite, are deep-fried tortillas often paired with cheese and refried beans. Johnny cakes, another popular breakfast item, are fluffy biscuits made with flour, coconut milk, baking powder, salt, and sugar. They can be enjoyed with butter, marmalade, eggs, or savoury fillings like stewed chicken. Chaya eggs are also a nutritious choice, as chaya is a leafy green plant native to Belize and praised by nutritionists as a superfood rich in protein, calcium, and iron.

Natural juices from local fruits

Belize is known for its unique Caribbean food, which combines Maya, Spanish, and African influences. The country's cuisine also reflects its Central American and Caribbean neighbours, with dishes such as pupusas (a Salvadoran staple) and rice and beans, which is the national dish of Belize and is known as Gallo Pinto in Costa Rica and Casamiento in El Salvador.

When it comes to natural juices from local fruits, Belize offers a plethora of options with its abundance of fresh and delicious fruits. Here are some of the fruits you can find in Belize to create healthy and refreshing juices:

• Mangoes: Available during the summer months of June, July, and August, mangoes are a treat for the taste buds. With various types, shapes, sizes, and colours, you can find your favourite variety or explore new ones.
• Pineapple: This tropical fruit is available year-round in Belize and is perfect for a sweet and refreshing juice.
• Papaya: Harvested locally, papayas are abundantly available in Belize and offer a burst of sweetness when ripe.
• Dragon Fruit (Pitaya): While it may look unusual, dragon fruit is a popular choice among travellers to Belize. It is often used in cocktails, such as the "Dragon Fruit Mojito."
• Guava: Whether you prefer it sliced or juiced, Belizean guava is a must-try.
• Soursop: Enjoy a refreshing glass of soursop juice when it's in season. You can also find soursop-flavoured ice cream in stores and restaurants.
• Apple Bananas: As a major exporter of bananas, Belize offers some of the tastiest varieties, and the apple bananas are a must-try for their sweetness and aroma.
• Coconut: Coconut water is a popular and nutritious choice, often served poolside at resorts. You can also enjoy coconut milk or explore other unique coconut-based drinks.
• Golden Plum (Ambarella): If you like your juices on the tart and crunchy side, the Golden Plum is an excellent choice. For an adventurous twist, dip it in some hot sauce!
• Cashew Fruit: While most people are familiar with cashew nuts, the cashew fruit is a hidden gem. When eaten fresh, it is sweet and juicy, and it is also used to make wine.
• Starfruit: Originally from Southeast Asia, starfruit is now commonly grown in Belize. It is usually sweet but can sometimes have a slightly sour taste.
• Sapodilla: Native to Belize and the Yucatan region of Mexico, sapodilla has a sweet and granular texture.
• Sapote: Don't be put off by the sandpaper-like skin of the sapote. Inside, you'll find a creamy and sweet centre.
• Tamarind: Native to Africa, tamarind has become a popular ingredient in tropical cuisines. In Belize, you can enjoy tamarind as candy or savour its spectacular juice.
• Seagrape: Found mainly in the coastal beach areas of Belize, seagrape is incredibly sweet and is a favourite among native Belizeans.

These are just a few examples of the many local fruits in Belize that can be used to create natural juices. With its diverse cultural influences and abundance of fresh produce, Belize offers a unique and flavourful experience for those seeking healthy and delicious options.

Belize's unique chocolate

Belize is known as the "cradle of chocolate", as it is the birthplace of this exquisite confection. In the 1980s, archaeologists discovered 2,600-year-old Mayan chocolate pots, confirming that the Mayans invented chocolate. Today, Belize is home to several artisan chocolatiers, producing world-class chocolate with organic, locally grown cacao.

The Toledo district, located in the far south of Belize, is the hub of Belizean chocolate production. The region boasts organic chocolate producers and local farmers trained by the Toledo Cacao Growers Association, who supply the European market. Local producers, such as Goss Chocolate (now owned by Cotton Tree Chocolate), BCC (Belize Chocolate Company), and Ixcacao Maya Belizean Chocolate, have established Belize as a leading chocolate-producing nation.

Ixcacao, a Mayan-owned business in San Felipe, stands out for its commitment to sustainable farming practices and refusal to use artificial flavourings. Their chocolate, with its rich tropical flavours, has received praise from customers for its creamy texture and hints of fruit. The company also offers a unique culinary experience with their chocolate chicken, pork, and fish dishes.

The Belize Chocolate Company, located in San Pedro on Ambergris Caye, showcases its craft chocolate made from Belizean beans sourced from small family farms in Southern Belize. They offer a variety of chocolate products, including chocolate coffee, brownie mix, and luxury hot chocolate mix, providing a delightful experience for chocolate enthusiasts.

Healthy, traditional breakfasts

Breakfast in Belize is a hearty affair, with a focus on protein, carbohydrates, and traditional recipes. The most popular breakfast food in Belize is fry jacks, a fried dough made from flour, baking soda, salt, water, and a bit of shortening, puffed up with generous amounts of baking powder. These can be stuffed with scrambled eggs and beans or served with sweet toppings like jam or jelly.

Another breakfast staple is the Johnny cake, or journey cake, a flatbread made with flour, coconut milk, baking powder, salt, and sugar. These are often served with butter, cheese, refried beans, or stewed chicken.

For those who prefer a more savoury breakfast, flour tortillas are a popular choice. Topped with eggs, meat, cheese, or beans, they can be folded over to make an improvised breakfast burrito.

Chaya, or tree spinach, is another traditional breakfast ingredient. The leaves must be cooked for at least 20 minutes to be eaten safely, but they pair well with eggs and are a good option for vegetarians.

Belizean breakfasts also often include eggs, either alone or with meat such as bacon or sausage, and refried beans with onion and herbs. Sweets are not off the table, with some people enjoying papaya jam, tropical fruit, or fruit pie with their breakfast.

Frequently asked questions