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On September 15th, five Central American nations — Costa Rica, El Salvador, Guatemala, Honduras, and Nicaragua — will celebrate 193 years of independence. On this day in 1821, Central American leaders accepted a plan drafted by the Mexican Agustin de Iturbide, declaring the five nations free from Spain.

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Top 10 tips for healthy Caribbean cooking

• DIY coconut milk.
• Get a protein hit with beans and pulses.
• The healthy secrets of the red snapper.
• Balance blood sugar with sweet potatoes.
• Spice things up with a Scotch bonnet.
• Learn to love lean meat.
• Pineapple – a taste of paradise.
• Eat your greens.

Martinique. This French corner of the Caribbean is known for its food, offering an eclectic mix of cuisines. Traditional dishes use the best of the island’s ingredients, combined with influences from Africa, France and South Asia.

Their daily diet consists of vegetables and fruits such as papaya, yams, guavas, and cassava. The Taino began the process of preparing meat and fish in large clay pots. The Carib Indians introduced spices and lemon juice to their meat and fish recipes. In general, the favorite Caribbean dish is seasoned jerk chicken.

The word ‘Taino’ originated with Columbus and meant ‘good’ or ‘noble. The Taino diet relied heavily on vegetables, fruits, cassava, beans, barbecued meats and fish. Large animals were absent from their diet but smaller animals such as earthworms, lizards, beetles, birds and other mammals were caught.