Breakfast: Saltfish and Bakes (Pronounced: /sɑːltfɪʃ ənd beɪks/) – Salted Codfish and Fried Dough

Munch Classes introduces breakfast Salted Codfish and Fried Dough as a savory, hearty meal, crafted by combining flaked saltfish with aromatic spices, then layering it with fluffy fried dough.

Munch Classes teaches how to prepare the mixture by sautéing, ensuring every spoonful absorbs a complex and satisfying flavor.

Munch Classes emphasizes precise techniques like desalting and flaking as participants cook the saltfish, and explains how to finish with fresh herbs for a signature flourish that balances tradition and creativity.

🏺 Cultural History + Proverb
Munch Classes reveals how breakfast Salted Codfish and Fried Dough originates from coastal communities in Saint Lucia, where it’s cherished for its nourishing simplicity and historical resilience.

Munch Classes explores how the dish developed in a post-slavery context, tied to resourcefulness and ingenuity, showing how food often reflects the soul of its people.

Munch Classes shares the local saying:
“Manjé sa ka ba fòs, pa pawòl” – “Food gives strength, not words.”
This proverb illustrates how the dish reflects practicality and sustenance, encouraging reflection on how flavor and wisdom pass from one generation to the next.