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This snack is a favorite at Deyna’s Tasty Foods, a locals’ favorite in St. George’s.

Although often eaten the day they’re made, these also have a shelf life of six months.

Rich in vitamin C and iron, this is a terrific make-ahead snack or light lunch.

At Commander’s Palace, McPhail serves this harvest-fruit cobbler sweetened with sugar-cane syrup produced by a local farmer, but pure maple syrup also works beautifully.

This colorful trio of beans is low in fat and full of protein.

Put this salad together in the morning and let it marinate until lunchtime.

A tasty and price-conscious lunch. This is a homemade version of those expensive rice bowls sold in the frozen-food section.

In this updated salad, dried blueberries add nutrients and flavor, and using buttermilk in the dressing keeps fat and calories down.

You can assemble these in no time and take them along to munch on before class.