5 Ways to Preserve Tradition While Embracing Change

For those of Haitian descent living abroad, food is more than sustenance—it’s a connection to culture, heritage, and home. Haitian cuisine and wellness practices are deeply rooted in tradition, culture, and a strong connection to the land. Yet, adapting traditional Haitian meals to fit a new environment and evolving wellness goals can be both a challenge and an opportunity.

Balancing traditional foodways of Haitian cuisine with new health goals or lifestyles abroad often requires thoughtful adaptation. For members of the Haitian diaspora, maintaining these practices can be both a source of comfort and a challenge. Here are some ways to preserve the heart of Haitian cuisine and Haitian health-focused practices.

1. Re-imagining Traditional Dishes for Modern Lifestyles

Classic Haitian dishes like griyo (fried pork) or diri ak djon djon (black mushroom rice) are deeply rooted in tradition. In Haitian and Caribbean cuisine, the food itself—the foundation of traditional dishes like rice, beans, plantains, or meat stews—doesn’t need to be changed. Somewhere along the way we have collectively decided that Haitian cuisine is bad for us when it’s not actually the case. These foods are rich in flavor and cultural significance, often reflecting the region’s history and community.

However, the way we balance these foods and their less nutritious counterparts, like fried foods or heavy sugar-laden desserts, is key. It’s not about eliminating beloved dishes like griot or Haitian patties but about adjusting how often we incorporate these rich, fried, or sweet foods. By focusing on intuitive eating and incorporating more nutrient-dense options like leafy greens, legumes, and fish, we can enjoy the heart of Haitian cuisine with balance. This approach allows us to honor tradition while promoting overall well-being.

A balanced plate is key to a wellness-focused approach. Incorporate Haitian staples alongside health-forward choices:

• Protein: Include beans, lentils, or lean meats like fish or chicken. If seafood isn’t an option, try plant-based proteins.
• Non-Starchy Vegetables: Add a generous serving of spinach, zucchini, eggplants or carrots to meals like legume (vegetable stew).
• Complex Carbs: Use sweet potatoes, yams, or plantains in moderation for sustained energy.

2. Incorporating Local Ingredients

Accessing authentic Haitian ingredients can be challenging in the diaspora, but it’s possible to recreate familiar flavors by:

• Finding Substitutes: Use kale or collard greens when lalo (jute leaves) is unavailable or canned coconut milk when fresh coconut milk isn’t available.
• Embracing Farmer’s Markets: Look for fresh produce like okra, eggplant, and peppers to bring a touch of Haiti to your plate.

3. Honoring Rituals Around Food

Haitian meals are often communal and celebratory, promoting emotional and social wellness. While living abroad, recreate these traditions:

• Family Meals: Schedule shared meals with family or friends, emphasizing connection over convenience.
• Cultural Celebrations: Cook and share dishes tied to Haitian holidays, like joumou soup for Haitian Independence Day, as a way to honor heritage.

4. Using Technology to Stay Connected

In the diaspora, technology can help bridge the gap:

• Online Recipes: Follow Haitian chefs and food bloggers who share their various adaptations of traditional dishes.
• Ingredient Delivery Services: Many online platforms now specialize in delivering Haitian pantry staples.

5. Addressing Wellness Challenges

Living abroad often introduces new challenges, such as balancing time, managing weight, or dealing with dietary restrictions. To stay on track:

• Meal Prep Haitian Style: Batch-cook dishes like stews and soups for easy weekday meals.
• Mindful Portion Control: Practice eating until you’re comfortably full and not focusing on finishing all the food on the plate.
• Dairy-Free or Gluten-Free Options: Use coconut milk in lieu of dairy and cassava flour as a gluten-free substitute for baking.

Conclusion: The Best of Both Worlds

Is Haitian food healthy? Yes. Adapting Haitian cuisine for wellness in the diaspora doesn’t mean letting go of tradition. By incorporating local ingredients, making balanced choices, and honoring cultural practices, it’s possible to stay connected to your roots while embracing a health-conscious lifestyle. This journey is about preserving the spirit of Haitian cuisine while ensuring it nourishes both the body and soul in a modern context.