Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is NOT safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"You can't sow an apple seed and expect to get an avocado tree." -Tom Shadyac

The refrigerator light goes on...

This is a super easy dip to make and it is so versatile. You can use it at parties with crudités, on sandwiches, or even as a topping for tacos. The avocado mellows the jerk seasoning while its fat helps distribute them well. If you thin this out a bit with milk, it makes a great salad dressing.

There are a lot of great jerk seasonings in the spices aisle at the grocery store. Look for ones that don't have added salt or make your own Jerk Rub.


Caribbean Jerk Crema

Servings: 8 | Serving size: about 1/4 cup

Cooking time: 45 minutes (does not include chilling time)

This recipe can easily be multiplied and keeps well for about 24 to 48 hours in the refrigerator.

2 tsp. olive oil
1 small onion (diced)
1 medium carrot (peeled and diced)
1 1/2 tsp. jerk seasoning
1/4 lemon (juiced)
2 Tbsp. white wine
1/2 large avocado
1/4 cup Greek yogurt
1/4 tsp. salt

Caribbean Jerk Crema used as a topping on a bowl of roasted vegetables and brown rice.

Place a small skillet in the oven and preheat to 325°F.

Place the olive oil in the skillet with the onions and carrots.

Roast for 10 minutes and stir.

Return the pan to the oven and roast for another 10 minutes.

Add the jerk seasoning, stir, and roast for another 5 minutes.

Add the lemon juice and white wine, stir, and roast for another 5 minutes.

Remove from the oven and let cool (this is to avoid curdling the yogurt added in the next step).

Place in a mini-chopper or blender with the avocado, Greek yogurt, and salt.

Puree until smooth.

Chill before serving.

Nutrition Facts

Serving size: 1/4 cup

Servings: 8

Amount Per Serving

Calories 60 Calories from Fat 35
% Daily Value
Total Fat 4g 6%
    Saturated Fat 0.5g 3%
    Monounsaturated Fat 2.5g
    Trans Fat 0g
Cholesterol 0mg 0%
Sodium 111mg 5%
Total Carbohydrates 4g 1%
    Dietary Fiber 2g 8%
    Sugars 2g
Protein 2g
Vitamin A 35% Vitamin C 6%
Calcium 2% Iron 2%
Vitamin K 6mcg Potassium 151mg