What pops into your mind when you hear the word BREAKFAST?

Bacon & Eggs, OJ…Lucky Charms? 

What if I told you that your thoughts on breakfast were the carefully thought out plan of some pretty slick marketing people!!

North Americans are inundated with what breakfast should look like through hours of TV commercials as food advertising makes up more than half of all branded television advertisements.

So even though waffles are a hit on the brunch menu at your local hipster spot – this may not be the case as you travel this beautifully diverse world!

In ancient Egypt for example, people “broke their fast” with beer, bread and onions. Thankfully we have better options and if we lose our vision of what a conventional breakfast looks, the possibilities are endless!


Paying homage to my heritage here is a "cleaner" version of a favourite and traditional Jamaican Breakfast, Ackee and Salt Fish!

Ackee and Salt Fish! Although the Ackee seeds of the plant are poisonous, the fruit it bares is a delicious source of fatty acids. The ackee is mixed with salt fish (or sautéed cod for a lower sodium version). It is Jamaica’s national dish and is usually prepared with tomatoes and peppers then served with either rice, bake or Johnny cakes (fried dough with or without cornmeal).

Here is a quick and easy recipe for a clean version of ackee and “Salt Fish”…Minus the Johnny Cakes!!!


  • 1/2 pound boneless Pacific Codfish
  • 2 TBS coconut oil
  • 2 TBS low sodium vegetable broth
  • 4 cloves garlic, finely chopped
  • 1 sprig fresh thyme
  • 2 onions, sliced
  • 4 scallions, chopped
  • 1 cup sliced assorted bell peppers (red, green, yellow, orange)
  • 1/4 Scotch bonnet pepper, finely chopped with seeds removed
  • 1 large can ackee, drained and rinsed
  • 1 teaspoon freshly ground black pepper
  • 1/4 tsp ground pimento (allspice)
  • Salt to taste


  • Heat 1TBS of oil and 1TBS veggie broth in a medium ceramic (or green non stick) skillet over medium heat.
  • Add the cod fish and cook until flaky and breaking apart. Remove from pan and set aside.
  • Heat the remaining TBS of oil and veggie broth in your skillet.
  • Add the chopped garlic and cook for 30 seconds.
  • Add the sprig of thyme and cook for 30 seconds.
  • Add the onions, scallions, bell peppers, and Scotch bonnet pepper and cook for 5 minutes.
  • Stir the entire mix as needed.
  • Add the prepared cod fish to the skillet and simmer for 5 minutes, stirring as needed.
  • Add the ackee to the skillet and simmer for another 2 minutes. Stir in the black pepper to taste and enjoy!

* if using salted cod rinse and boil the fish a few times to lower the sodium content*


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