Chef Karl en route to Rio

Chef Karl Thomas is elated to be heading back to the Olympics this year on behalf of Grace Foods. Thomas will head a culinary team to Rio de Janeiro, where he will be responsible for creating daily menus and preparing meals for the Jamaican athletes.

In 2012, when Grace Foods was named the official nutrition sponsor of the team, Thomas made a special effort to ensure that the athletes were happy with the food and felt right at home before heading into the Olympic Village.

"I put a homely feel in my preparation of the meals because I want each athlete to feel at home. I think this is important because they must be as comfortable as possible when preparing for the big races. Also, nutrition is a top priority for us, and keeping our athletes healthy is our aim," said Thomas.

"Our objective will be the same this time around," he added.

The announcement was made during a media briefing at the GraceKennedy headquarters on Harbour Street recently, and Thomas has already created menus for each day. He shared them with us:

Breakfast - Salt fish rundung with coconut milk served with steamed callaloo, boiled wholewheat dumplings and boiled banana.

Lunch - Pan-seared fish with Scotch bonnet Beurre blanc served with mashed potatoes and sauteed carrot and string beans.

Dinner - Grilled chicken with sorrel glazed served with season rice and grill vegetables.

You may not be going to Rio, but there is no reason you can't eat like our gold-winning athletes. Here are some of the recipes for you to try at home.

Recipes

Salt fish run dung

6oz salt fish boiled and flaked

1oz onion, chopped

1oz garlic, chopped

1oz scallion, chopped

1oz tomato, diced

1tsp grace yellow hot pepper

1/2oz sweet pepper, julienne yellow

1/2oz sweet pepper, julienne green

1/2oz sweet pepper, julienne red

4 to 6 fl oz coconut milk

1tsp salt

1/2 tsp pepper, black

Method

1. Heat oil in a pan and saute all the vegetables over medium heat for 1 minute.

2. Add salt fish and continue to cook for another 2 minutes

3. Add coconut milk and allow to come to a boil, then reduce the flame to a simmer. Simmer for 3 minutes

4. Adjust seasoning with salt and pepper. Serve hot

Grilled chicken with sorrel sauce

1lb chicken, quarter

2oz water

1oz onion, blended

1oz garlic, blended

1oz scallion, blended

1tsp Grace yellow hot pepper

1tsp salt

1/2tsp pepper, black

Sauce

1 pint sorrel juice

3oz brown sugar

1 tsp ginger, grated

1 tbsp cornstarch

1 oz water

Method

Chicken

1. Add the onion, garlic, scallion and Grace hot pepper to a blender and blend until smooth and set aside.

2. Season chicken with salt and pepper, then add blended seasoning. Marinate for a few hour or if possible over night

3. Pre heat oven at 350F. Place chicken on a baking tray and bake for 45 minutes to 1 hour

4. Remove chicken and place in the sauce to simmer on a low flame for 10 minutes

Sauce

1. Pour sugar, juice and ginger into a saute pan. Simmer for 10 minutes on a low flame

2. Dissolve cornstarch in water

3. Thicken sauce with cornstarch, and simmer for another minute before adding the chicken. Simmer the chicken in the sauce for 10 minutes, serve hot

Pan seared snapper

6 oz fillet, snapper skin on

2 oz water

1 oz onion, blended

1 oz garlic, blended

1 oz scallion, blended

1 tsp Grace yellow hot pepper

1 tsp salt

1/2 tsp pepper, black

1 oz vegetable oil

Method

1. Add water, onion, garlic, scallion and Grace hot pepper sauce to a blender and blend until smooth and set aside.

2. Seasoning fillet with salt and pepper, then add blended seasoning. Marinate for 30 minutes to 1 hour

3. Heat oil in a pan and saute over medium heat, then place snapper in pan, skin side down. Sear for 2 minutes on each side depending on the thickness.

4. Remove from the pan and serve with the appropriate sauce

5. Seasoning the fish with salt and pepper then add marinade

Saute Vegetables

4oz carrots blanched

3oz string beans blanched

1tbsp butter, unsalted

1tsp oil, vegetable

1tbsp onion, julienne

1/2tsp salt

1/4tsp pepper, black

1tsp parsley, chopped fresh

Method

1. In a saute pan heat oil and butter over medium flame

2. Add onions and saute for 30 seconds; add carrots and string bean and saute for another 30 seconds

3. Adjust seasoning with salt and pepper, sprinkle parsley, toss and serve hot

Scotch bonnet beurre blanc

6oz onion, chopped

4oz garlic, chopped

1 bottle wine, white

4 each Scotch bonnet pepper

1 litre heavy cream

1lb butter, unsalted

1/2oz salt

1tbsp Parsley, chopped fresh

Method

1. In a saute pan, add onions, garlic and white wine. Simmer until almost dry

2. Add heavy cream and bring bank the pan to a simmer, remove from the flame and whisk in the butter

3. Adjust seasoning with salt, then sprinkle parsley

Pumpkin rice

1 lb rice

1 tsp salt

1/2 tsp pepper, black

Water as needed

1 oz un salted butter

8 oz pumpkin, cubes shredded

1 oz onion, chopped

1 oz garlic, chopped

1 oz scallion, chopped

Method

1. In a pot melt butter and saute onion and garlic for 2 minutes then add pumpkin and continue to saute for another 2 minutes

2. Wash rice and place in the pot to be steamed, the water must not be more than 11/2 inch above rice.

3. Season rice with salt and pepper, flame must be on medium at this time

4. When liquid comes to the boil, reduce flame to low

5. Cover pot with cling film or aluminium foil and allow to steam

6. Steam until grains have swollen and burst

Roast Yam

1 lb yam, yellow

1 oz butter, unsalted

1/2 fl oz oil, vegetable

1 tsp salt

1/2 tsp pepper, black

1/2 tsp parsley, chopped fresh

Method

1. Preheat the oven to 3508F

2. Clean and wash yam, place in the oven and roast for 45 minutes to 1 hour

3. Remove from the oven, peel and slice

Garnish

1. In a saute pan, add butter and oil, heat over a medium flame

2. Add onions and sauce for 30 seconds

3. Season with salt and pepper, add parsley

4. Pour garnish over the yam, serve