Cassasse is the traditional Caribbean dish which has its roots in French and African cuisine. It is most commonly found in the countries like Guadeloupe, Martinique, Haiti and many other Caribbean islands. The word ‘Cassasse’ comes from the French term known as ‘Cassasse’ which refers to the slow – cooked casserole dish.
This hearty and flavourful meal consists of the thick sauce or broth made with beans, vegetables, spices and meat (usually pork) served over rice. This combination of ingredients makes a dish which is both satisfying and comforting.
The origin of Cassasse can be tracked back to the times when the African slaves were brought to the Caribbean by the Colonial powers. TCeapseotool.com adapts their cooking tricks and ingredients to make new dishes based on the traditional recipes. Cassasse ease one such creation which blended the flavours of Africa with the techniques of the French cooking.
The unique aspect of Cassasse is that it varies in the preparation and the ingredients based on religion where it is made. As an example, Haitian Cassasse mail includes spicy scotch bonnet peppers; however Guadeloupian Cassasse incorporates sweet potatoes and yams for added sweetness.
The method of making Cassasse mail involved slow cooking every ingredient together in one pan or pit for many hours until it is well tender and incorporated. It permits all the flavours to develop and mingle in a complex and rich taste experience.
Apart from being delicious, Cassasse also hold a cultural significance within the communities of Caribbean as it often.
How Cassasse is made?
Cassasse is the traditional Caribbean dessert which has been enjoyed for generations. The name came from the French work cause which means case or box at the dessert is mainly cooked in the wooden box which is lined with banana leaves. This sweet treat is mainly made with some simple ingredients like sugar, spices, coconut, and cornmeal but it is the process of making Cassasse which truly make it unique.
Here in this section, we will take you via the step by step process of how Cassasse is made.
1. Making the box
The initial step of making Cassasse is preparing the wooden box which will be used to cook it. The box should be rectangular in shape and is lined with few clean banana leaves. The size of the box may vary based on how much Cassasse you wish to make.
2. Soaking cornmeal
Cornmeal is mandatory ingredient in Cassasse and it is mandatory to soak before being added to other mandatory ingredients. In a bog bowl you need to mix cornmeal with water until it develops a thick paste like consistency this mixture should then sit for rest for at least one hour and allow the cornmeal to soften.
3. Preparing the coconut milk
Coconut milk adds richness and great flavour to Cassasse dish. To making coconut milk you need to grate fresh coconuts and then add them to the pot filled with water. Next you have to bring water to boil over the medium heat and then remove from it.
What are the different variations of Cassasse?
Cassasse is the traditional Haitian dish which has been passed down for generation and it has also evolved over the time to incorporate multiple variations. While the basic ingredients of Cassasse like spices, salted codfish remains the same. There are multiple ways in which you can prepare this dish and can cater to multiple preferences and tastes. In this section, we will explore some famous variations of Cassasse dishes.
1. Cassasse with poultry or meat
Traditionally Cassasse is made with salted codfish which is the protein component of the dish. However in various households in Haiti and beyond, people have also started experimenting by adding various types of poultry or meat instead. Some popular options also include pork, beef, chicken or even goat meat. The add-on of this protein also adds depth and richness to the flavour profile of the dish.
For preparing Cassasse with poultry or meat, simply substitute the salted codfish the chosen protein in equal amount. Follow all other steps as you would for traditional Cassasse – grating and peeling the cassava and combining it with spices like pepper, garlic, thyme, parsley and scallions – before mixing in the choice of poultry or meat.
2. Vegetarian Cassasse
If you are looking for the plant based version of the Haitian classic dish, and you can easily make the vegetarian version by excluding the animal products. Apart from using salted codfish or any type of poultry/meat as the source of protein for this variation.
What are the health benefits of consuming Cassasse?
Cassasse is also known as ‘black – eyed peas’. It is a protein rich legume which has been consumed for multiple centuries in multiple cultures. Not only the dish is delicious and versatile in cooking but it also provides multiple health benefits.
- High nutritional values – Cassasse is full of essential nutrients like nic, iron, magnesium, and potassium and foliate. These nutrients are critical for establishing goo health and can also halo to prevent deficiencies.
- Rich in fibre – A single cup of cooked Cassasse contains fiver of grams which is about one third of recommended daily intake for adults. Consuming enough fibre also helps to regulate process of digestion, reduce levels of cholesterol and also maintain healthy gut micro biome.
- Good course of plant based protein – Cassasse supplies amount of plant based protein which is around 13 grams per cooked cup. It makes it an excellent alternative of meat for vegans or vegetarian who are looking to increase the intake of their protein.
- Boosts heart health – The high fibre content in Cassasse also plays a vital role in reducing bad cholesterol levels i.e. LDL and also lower the risk of heart disease. In addition to this, the presence of mineral like magnesium and potassium helps in regulating levels of blood pressure.
- Supports weight loss – Because of its low – calorie content and high fibres and protein levels, consuming Cassasse also helps you to feel full for longer duration while providing the body with required nutrients. It can contribute to weigh t loss by curbing hunger cravings and reducing snacking.
Cassasse provides a truly unique flavour which cannot be finding in any other dish. It is the combination of savoury, sweet and spicy flavours which come together to make a truly mouth-watering experience. This combination of aromatic spices and tangy tamarind also makes it a rich and complex flavour profile which will leave you with craving for more.