Chris De La Rosa, Author at CaribbeanPot.com

Seems the number one concern / problem people run into when it comes to cooking Caribbean style stew chicken, is the ‘browning’ step. Basically it involves melting brown sugar until it goes frothy, then amber in colour, before adding the seasoned chicken to the pot. If you allow it to go too long and you end up burning the sugar and thus bitter tasting chicken. Not enough time and you’ll have pale, bland tasting stew chicken. Today I’ve got a foolproof fix for this.

You’ll Need…

3-4 lbs chicken (thighs – skin + fat removed)
1 inch piece of ginger (sliced thin or grated)
1 1/2 tablespoon tomato ketchup
3 cloves garlic (crushed)
1 1/2 tablespoon brown sugar
1 1/4 tablespoon dark soy sauce
1 teaspoon Worcestershire sauce
1/4 cup water
1/2 scotch bonnet pepper (sliced thin)

1 tablespoon veg oil
3/4 tablespoon salt
1/4 teaspoon black pepper
2 scallions (chopped)
1/2 medium tomato (diced)
3 sprigs thyme
1 tablespoon chopped parsley
3/4 cup water

Place the clean trimmed chicken pieces in a large bowl and get ready to marinate it for about 30 minutes. In another bowl, mix the ginger, ketchup, garlic, brown sugar, soy sauce,Worcestershire sauce, water and scotch bonnet pepper. Then pour half of the marinade over the chicken and mix. Marinate for about 30 minutes for best results. In my case I marinated it for 10 mins.

Heat a heavy/wide pan on a med/high flame, then go in with the veg oil. Now add the seasoned chicken to the pan and brown off. Don’t place a lid on the pan. The idea here is to develop some color by burning off all the liquid. Yes, I did allow the marinade to go into the pot as well.

It will take about 12-15 minutes to burn off all the liquid and get the chicken a nice color. Keep in mind that we’ve got sugar in the marinade so keep a close eye on things near the end (sugar burns).

In the same bowl you marinated the chicken in, swish around the 3/4 cup of water, then add it to the pan with the now browned chicken, along with the 1/2 marinade we reserved. Top it with the salt, black pepper, scallions, thyme, parsley and tomato. Bring to a boil, then reduce to a simmer and cook with the lid slightly ajar. The first step was to develop color and flavor and this second step is to ensure the chicken is fully cooked all the way through.

After about 15 minutes the chicken should be fully cooked (depending how big your chicken pieces are). It’s now time to personalize the dish by tasting for salt and adjusting, and you have the option of burning off the liquid until you get the gravy to a consistency you like. For me the 15 minutes did the job.

I like topping with some chopped scallions (or parsley) when I turn off the stove. Super-Simple and definitely foolproof when it comes to making Caribbean style stew chicken. Should you be intimidated in making stewed chicken, I guarantee you this will work for you.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Meat & Poultry

Jamaican Callaloo (spinach) With Diced Ham.

May 27, 2025April 8, 2018Leave a Comment

Have you ever used canned ham? With a wonderful harvest of Jamaican Callaloo (chorai bhagi | amaranth) from my garden, I decided to put canned ham to use… to add some additional flavor to one of my favorite dishes. I always plant, Spinach, Collard, Jamaican Callaloo, Bok Choi and/or Swiss Chard in my garden every year, such is my luv for ‘greens’. Traditionally I grew up eating Jamaican callaloo cooked with pieces of salted cod (saltfish) and simmered in coconut milk. And while that recipe is indeed a classic, this one is just as tasty.

You’ll Need…

6-8 cups Jamaican callaloo (prepared)
1 can chopped ham (about 1 1/2 cups)
2 tablespoon olive oil (or coconut oil)
1/2 medium onion (sliced)
3 sprigs thyme
1/4 teaspoon black pepper
1 small spicy pepper (your choice)
1/3 teaspoon salt (adjust)
1/2 cup diced tomato (I used grape tomatoes from my garden)
1 teaspoon lime or lemon juice

2 cloves garlic (diced)

Wash and trim off the flowers and thick stems from the callaloo (discard), then separate the leaves from the stems (tender stems). Roll the leaves together and chop it about 1/4 of an inch ribbons. Trim off the skin off the tender stems and chop the now cleaned stems about 1/4 inch as well. Wash everything again and allow to drain.

Heat the oil in a wide pan on a medium flame, the add the onion, garlic, thyme, black pepper and spicy pepper (I used a scotch bonnet). Turn the heat down to low and cook gently for 3-4 minutes.

Remove the ham from the can, drain well and give it a quick rinse under cool water. Then dice into 1/4 inch pieces and add to the pot. Turn the heat up to low/medium and cook for about 5 minutes. The goal is to render out some of the fat and to brown the edges of the ham.

Turn the heat to medium/high and start adding the trimmed/washed callaloo to the pot. Stir well. It will wilt down so don’t stress about it all not fitting in the pot.

Since the ham will already have some salt, you can add the salt now.. but taste later on to make sure it’s enough to your liking. Turn the heat down to med/low, cover the pot and cook for about 8 minutes. After that it’s time to add the diced tomato and lemon juice and cook with the lid off until all the liquid (it will spring naturally) is burnt off. Depending on how ‘cooked’ you like your callaloo, you may need to leave the lid on a bit longer with the lid on.

I gave it a further 6 minutes after I removed the lid off the pot. While not the traditional way of cooking Jamaican callaloo with saltfish, this ham version is quite tasty and well worth the test-drive. If pork is not your thing you can always use smoked turkey or salted cod as in the traditional recipe.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

The Ultimate Corn Soup Recipe.

June 2, 2025April 7, 20188 Comments

The more I write and share recipes about the culinary culture of the Caribbean, the more you’ll see me use the words “Comfort Food”, as we have so many dishes which warms the soul and take us to a happy place. Corn Soup is such a dish. While I have shared a vegetarian version a few years back, I thought I’d share this version with salted pig tails to show you a means of adding even more flavor to an already amazing dish. Salted beef or smoked meats will work great too.

You’ll Need…

1.5 – 2 lbs salted pigtails
1 1/4 cups yellow split peas
5 cups water (adjust as necessary)
4 cloves garlic

2 tablespoon coconut oil
6 sprigs thyme
1 large onion (diced)
2 stalks celery (diced)
1/4 cup parsley (chopped)
1/4 teaspoon black pepper
3 scallions (chopped)
3 pimento peppers (aka seasoning peppers)
2 bird’s eye peppers (any spicy pepper you like)
3 tablespoon shado beni (culantro)
2 cups diced pumpkin
2 cups diced sweet potato
2-3 cups chicken stock
1 1/2 cups coconut milk
2 carrots (diced)
4-6 corn (cut into 1 inch pieces)
1 can creamed corn
1 cup frozen corn (optional)

1 cup allpurpose flour
pinch salt
1/4 cup water

Get your butcher to cut the salted pigtails into 1 inch pieces or use a heavy clever to do so. Wash the pieces of pigtails, then place in a deep pot covered in water (not mentioned in the ingredient list) and bring to a boil. Reduce to a rolling boil and cook for about 25 minutes. This step will to tenderize the pigtails and to remove some of the salt it was cured in.

After 25 minutes, drain and add 5 cups of water to the pot, along with the split peas (washed) and garlic and bring to a boil. Reduce to a simmer and cook for 35-40 minutes or until the peas are tender.

In your large soup-pot, heat the coconut oil on a medium flame, then add the onion, scallions, thyme, black pepper, seasoning peppers, shado beni, parsley, birds eye pepper and celery. Turn the heat to low, stir well and cook for about 4-5 minutes.

Next up you can go in with the sweet potato, carrots and pumpkin, stir well. Then add the stock and bring to a boil and cook for about 25 minutes.

By now the peas/pigtail should be ready. Add it to the soup pot (be gentle) and stir well. Add the coconut milk and creamed corn.. should you want to add some corn kernels, I’d suggest adding a cup of frozen corn at this point as well. Since we already used canned creamed corn, may I suggest you not use canned corn kernels.. there’s just to many additives in the canned stuff. Bring everything to a boil, reduce to a simmer and allow to cook for another 20 minutes.

After 20 minutes, I like using my swizzle stick (you may use a whisk) to break the pumpkin, carrot and sweet potato down. The soup will go very thick at this point, so add some more stock or water if you feel it needs it. As it cooks, you should work on the dumplings.

Corn soup is one of those soups where you must have flour dumplings (or cornmeal), so place the water, flour and if you want.. a pinch of salt, in a bowl and knead to form a soft dough. Add water as necessary. Let the dough rest for about 5 minutes, then divide into 3 smaller balls and roil each part out to form a thick straw (cylinder). Cut that into bite-size pieces (about 1/2 inch) and add to the boiling soup. Watch the video below to see how I did the dumplings.

You may also add the cut pieces of corn (on the cob) now. Do keep in mind that I used sweet corn, which cooks quickly. We’re almost done.. cook for about 5 minutes after adding the dumplings and corn of the cob. Taste for salt and adjust accordingly. I didn’t add salt as the residual salt from the salted pigtails was enough for my liking.

Keep in mind that this is not your typical broth-like soup you’ll find in North America and Europe and it will thicken up considerably as it cools. I usually make a huge pot of this pigtail corn soup and I freeze whatever I don’t eat the same day and reheat when I’ have a craving a few weeks later. From frozen you’ll want to thaw, then add about 3/4 cup water and gently bring to boil until heated as you like.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Curry fish with green mango in a silver pan resting on the stove

Seafood

Caribbean Curry Fish With Green Mango.

April 4, 2018April 4, 2018Leave a Comment

Here’s another one of those dishes I disliked as a young fella on the islands, but as an adult it definitely hits the spot when I’m looking for something warm and comforting. Especially when I’m not too lazy to make hot Sada Roti. I’m sure this combination of mango and fish came about as a means of stretching the dish when one didn’t have a lot of fish and a few people to feed. Plus the tartness of the green mango works well with the curry base as well.

You’ll Need…

2-3 lbs fish (white ocean fish)
1/2 lime (for washing the fish)
1 tablespoon Caribbean Green Seasoning
1/2 teaspoon salt
1/2 teaspoon black pepper (divided)
1/2 teaspoon curry powder (for seasoning the fish)
1 cup water
oil for frying the fish (about 2 cups veg oil)
3/4 cup all purpose flour
2 tablespoon veg oil
2 heaping tablespoon curry powder
1/2 small onion
4 cloves garlic
1/2 medium tomato
2 scallions
1/4 scotch bonnet pepper
1 large green mango (cut into pieces)

Season the cleaned/washed fish with the Caribbean Green Seasoning, salt, 1/2 the black pepper and the 1/2 teaspoon curry powder. Allow it to marinate for an hr, then lightly dust in the flour and fry on each side for about 4 minutes each. Set aside to drain on paper towels. I gave each fish a couple cuts on the thickest part of the belly to help the marinade get in and to help in cook evenly. (wash the fish with cool water and the juice of the lime, before you begin)

In the same bowl you marinated the fish, add the water and swish around to pick up any remaining marinade. Set aside. Wash and cut the mango (I discarded the seed) into 1/2 inch thick pieces.

In another wide pan heat the 2 tablespoon veg oil, then add the diced onion and garlic.. reduce the heat to low so you don’t burn the garlic. Add as much Caribbean Sunshine (Scotch Bonnet pepper) as you think you can handle and stir well. heat low.

With the heat still on low, add the remaining black pepper and the curry powder. Stir well. Cook on low for 3-4 minutes to cook off any raw curry taste.

It will go clumpy, darker in color and your kitchen will have the lovely aroma of the spices which makes up a good curry powder. Add the pieces of mango and stir well to coat. Then go in with the water we reserved in the bowl we seasoned the fish in. Turn up the heat and bring to boil. Then reduce to a simmer and cook with the lid on for 6-8 minutes.

The mango should be somewhat tender at this point (cook longer if you want it more tender), push things around and add the previously fried fish to the pot. be gentle as we don’t want to break the fish. Try to spoon on some of the gravy over the fish to coat it. Add a bit more water if you need. Top with the scallions and diced tomato, then simmer with the lid on the pot for 5 minutes.

Taste for salt and adjust accordingly. The mango should be tender and you should have a lovely curry sauce/gravy to eat with your steamed rice, roti or boiled ground provision. Please be mindful that the fish I used had bones.. you may use boneless fish pieces if you want. As mentioned in the video, I completely forgot the name of the fish I used, but I do know it’s an ocean fish (white).

I do hope you give this curry fish with pieces of tender green mango a try. The flavor will be unlike any curry dish you’ve ever had.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Meat & Poultry

Breadfruit Simmered In Coconut Milk And Stewed Pork.

May 27, 2025March 22, 2018Leave a Comment

This combination of breadfruit simmered in a stew of coconut milk and pork is one of those dishes which takes me right back to being a carefree boy on the islands. My dad would have ‘card’ night with my grandfather, his brother-in-law (my grandmother’s brother) and a few other fellas from the village. Since mom knew this was usually an all-night thing, she would always make a huge pot of this. The crew always requested (demanded) it. My brother and I would always have our portion early (before hitting the bed).. sisters never cared for it.

This is basically a simplified oil-dong and somewhat different than mom’s.

You’ll Need…

2 1/2 lbs pork (try to get a piece with some fat)
1/2 lime (wash the pork)
3/4 tablespoon salt
1 teaspoon Worcestershire sauce (may contain gluten)
1 tablespoon tomato ketchup
1 tablespoon Caribbean Green Seasoning
1 teaspoon grated ginger
1 medium onion (diced)
1/2 medium tomato (diced)
1 tablespoon veg oil
1 1/2 tablespoon golden brown sugar
1 1/2 cups coconut milk
1 1/2 cups water
1 med/large breadfruit (peel, cored, cut into wedges)
4 sprigs thyme
2 scallions
1 scotch bonnet pepper
1 small bell pepper (optional)
2 tablespoon parsley chopped

Important. If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

How to peel and core a bread fruit.

How to make coconut milk
Caribbean Green Seasoning

Wash the pork (1 inch cube) with the juice of the lime along with some cool water, drain and then season with the salt, ketchup, Worcestershire sauce, grated ginger, tomato and the Caribbean green seasoning. Mix well and allow to marinate for at least a couple hours.

Heat the vegetable oil on a medium high/flame in a deep/heavy pot (one with a lid), then add the brown sugar and move around (with a dry spoon). It will melt, go frothy, then amber in color. Have the seasoned pork close at hand.. if the sugar goes black STOP! Start over if necessary or it will have a bitter aftertaste. Once deep amber in color, start adding the seasoned pork. Yes it’s ok for the marinade to go into the pot as well. Stir well, then place the lid on the pot. As it comes to a boil it will start springing it’s own juices. Turn the heat down to med/low and allow it to cook for about 10 minutes.

No it will not be a sweet dish.. the sort of caramelized sugar will give the dish an awesome flavor and deep color. In the same bowl you marinated the pork, add the water and swish around to pick up any marinade which may be left back. Save this. To intensify the stew flavor and color, remove the lid and crank up the heat to burn off all the liquid. It will take about 5 minutes. Be sure you can see the oil we started with at the bottom of the pot.

Now add the water from the bowl and stir. Place the wedges of breadfruit into the pot (tuck them in), then top with the coconut milk, scallions, thyme and float the scotch bonnet pepper. Be mindful of the pepper as this cooks so you don’t break it and release the fury. Unless you want the raw heat of the pepper. Place the lid on the pot and bring to a boil.

As it comes to a boil, reduce the heat to a simmer and allow it to cook for about 90 minutes.

Try to stir the pot every 20 minutes or so, to move the pieces of breadfruit around so they cook evenly. Remove the scotch bonnet pepper now (discard?) and taste for and adjust the salt if necessary. You may need a bit more salt.

I topped it with diced bell peppers and parsley, turned the heat off and with the lid back on.. the residual heat softened things up. I like ending like this to add a punch of color to the finished dish.. but this is purely optional. A wonderful one-pot dish, which screams “Comfort”! I’m sure you can do the same with beef or chicken if pork is not your thing.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Meat & Poultry

Strings Beans With Leftover Curry Chicken.

May 27, 2025March 9, 2018Leave a Comment

I have a definite weakness for String Beans, French Beans, Bodi (Yard Beans), Pole Beans, Seim.. just about any type of bean, once they’re cooked to my liking. Mom always said that even from my childhood days on the islands she was surprised how much I loved beans, spinach (bhagi) and tomato (in no particular order). Yea, I ate my vegetables (except okra and bitter melon)! This is one of those recipes she would make for us whenever we had Bodi or String Beans in our kitchen garden and there was leftover chicken (curry or stew) from the day before.

You’ll Need…

– leftover curry chicken
– 2 lbs string beans (trimmed)
– 1 tablespoon vegetable oil
– 3 cloves garlic (diced)
– 1 small onion (diced)
– 1/8 teaspoon black pepper
– 1/3 teaspoon salt
– 1/2 cup water
– 5 cherry tomatoes (any tomato works)

Important! If doing this recipe gluten free please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Especially the curry powder, as some may contain flour as a filler.

Prepare your ingredients. Dice the onion and garlic, then trim of the ends off the beans (remove any strings), cut into 1 inch pieces, then wash and drain. This recipe works great with French beans also.

Heat a saucepan (with a lid) on a medium flame, then add the vegetable oil (coconut or olive oil works just as well), then add the onion + garlic and reduce the heat to as low as it will go. Cook for a couple minutes.

Add the prepared beans to the pot, followed by the black pepper and salt. Turn the heat to med/high and stir well.

Add the water and bring to a boil (lid on). As it comes to a boil, reduce to a simmer and cook for about 10-15 minutes with the lid on. In my case it took about 14 minutes to get to the texture I like my beans.

Remove the lid and add the leftover curry chicken to the pot and give it a good mix to allow the curry flavors to flavor the beans. Cook for 5-7 minutes with the lid off. Then taste for salt (adjust to your liking) and finally you can go in with the tomatoes. I used grape tomatoes, but you can use a medium tomato diced. Note. The tomato is optional. Stir well, place the lid on and turn off the stove. Allow the residual heat to soften the tomatoes.

You’ll notice that I didn’t add any “Caribbean Sunshine” (spicy pepper) to the dish as the curry chicken I added was already a bit spicy, but you can certainly add some at the start if you wanted. For additional flavor you’re free to use coconut milk instead of the water I used to cook the beans. I wanted a mild curry taste, but you can also add some curry powder at the start when you added the garlic and onion, should you want a more pronounced curry taste.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Coconut French Toast with Caramel Passionfruit Sauce

Breakfast Desserts

Ultimate Caribbean Coconut French Toast.

May 28, 2025March 7, 2018Leave a Comment

Confession! I don’t like ‘sweet’ foods, especially French toast… nor did I grow up seeing this being made in my home as a child on the islands. I was asked (challenged) by a fan to demo my take on a Caribbean French toast, thus the recipe. If you’re on a diet or diabetic, I guarantee you that this recipe is not for you. However if you’re into French Toast you’ll luv this version, especially the caramel passion fruit sauce it’s topped with. You’ll UP your brunch game with this recipe!

You’ll Need…

bread (at least day old)
2 large eggs
1 cup coconut milk
1 teaspoon vanilla extract
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon

2 tablespoon brown sugar (I used golden brown)
1- 1 1/2 cups coconut milk
1 tablespoon butter
2 bananas (sliced)
1 passion fruit
1/4 teaspoon ginger (powder)
pinch salt
2 tablespoon pure maple syrup

1 1/2 tablespoon butter + coconut oil

In a bowl whisk the eggs, 1 cup coconut milk, vanilla, nutmeg and cinnamon (you can add a pinch of salt if you want also). Then slice the bread about 3/4-1 inch thick and cover/soak with this mixture. Allow it to really soak in (I recommend using old bread as it will soak in the ‘batter’ better). Set aside and let’s prepare the Caramel Passion-fruit topping.

In a saucepan (I used a non stick pan) on medium heat add the brown sugar and allow it to melt. It will then go frothy and amber, here’s where you’ll add the coconut milk and whisk. Do NOT allow the sugar to go darker than amber or it will make the sauce bitter. Now add the ginger and a pinch of salt and mix. It’s now time to add the passion fruit (the pulp) along with the sliced ripe banana and mix well to coat. Allow it to go for about 5 minutes, then go in with the butter and maple syrup to finish up. You’re looking for a thick sauce, so you may need to reduce it a bit if it’s still a bit too runny.

It’s now time to toast the bread. Heat the butter and oil in a non stick pan on a medium flame/low flame, then add the pieces of bread which were soaked in the coconut batter. Cook for about 3 minutes, then flip to the other side and cook for another 3 minutes. You may need to flip them a couple more times to fully cook through (about a further 2 minutes per side). If it’s getting dark quickly without cooking the inside thoroughly, turn the heat down a bit. My toast had a lovely golden ‘crust’ to it.

Now it’s just a matter of slicing the French toast into triangles (if that’s the way your kids like it) and top with that awesome banana caramel passion-fruit topping we made. Keep in mind that if you wanted you can also add a bit of dark rum in the caramel sauce and if you prefer plantains instead of bananas.. rock that.

While not my thing, this Coconut French Toast with the Caramel Coconut Passion Fruit topping is guaranteed to be a hit at your next Sunday brunch.. works great mid-week when all you want is something rich and sweet to comfort you after a hard day at work.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Simple Tomato Basil salad on a white serving dish

Gluten Free Side Dishes Vegan

Simple Tomato Basil Salad (vegan + gluten free).

May 28, 2025March 3, 20181 Comment

With Spring in the air, I thought I’d start off March with a light, tasty and healthy salad. While not typically “Caribbean”, most of the ingredients were grown in my little Canadian – Caribbean garden last summer (yea, been holding on to this recipe for a minute). If you wanted to add cucumber, watercress, red onion and/or sweet peppers, you can certainly do so. I’m a huge fan of tomatoes, especially heirloom ones, so I kept the salad basic.

You’ll Need…

– tomatoes (I used a combination of heirloom and grape from my garden)
– 1/2 lemon (juice)
– 1 tablespoon olive oil
– 1/4 teaspoon black pepper
– 1/4 teaspoon sea salt
– 1 tablespoon aged balsamic
– 5-8 basil leaves (I used Italian basil)
– 1 tablespoon chopped parsley

Wash, core (remove the stems) and chop the tomatoes into irregular pieces, to give the salad some texture and contrast.

In a large bowl, combine the salt, black pepper, lemon juice, parsley and olive oil (whisk), then add the tomato and mix gently. You can always add 1 clove of crushed garlic for more flavor if you like. If you’re doing a massive salad, you can double up on the dressing.

Try to get small basil leaves as I like keeping them whole. Or you can always gently fold them and cut (try not to crush them as they bruise easily). When you’re ready to serve, place in a serving bowl, top with the basil and drizzle on the balsamic.

Another option if you didn’t want to use balsamic, is reduced pomegranate juice (like a pomegranate balsamic). You may finish with additional sea salt (flaked) but as I may have mentioned before, I’m cutting back on the amount of salt I have in my diet.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Meat & Poultry

Simple Citrus Oven Roasted Chicken.

May 27, 2025February 24, 20184 Comments

There’s something so comforting about oven roasted chicken that it’s usually made in some form or the other in my home a couple times a month. Growing up on the islands, ‘bake’ chicken was a Sunday thing, along with macaroni pie, callaloo and other fixings. I still remember the aroma coming out of the kitchen early Sunday morning as we went about doing our weekend chores and the anticipation of that traditional lunch with my siblings and parents.

You’ll Need…

3-5 lbs chicken legs
1/2 teaspoon salt
3/4 cup orange juice
1 1/2 lemons
2 tablespoon parsley (chopped)
5-7 sprigs lemon thyme (divided)
1/3 teaspoon black pepper (divided)
3 tablespoon olive oil (divided)
cherry tomatoes (optional)
1/2 teaspoon grated ginger
3 cloves garlic
1 scallion (chopped)
1 tablespoon honey (I used an organic raw honey)
1/2 teaspoon allspice

Important! If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary needs.

Clean and trim off any extra skin and fat off the chicken. You may choose to remove all the skin, but when oven roasting chicken I like leaving the skin on. It helps to keep the chicken from going too dry, plus the rendering of the skin/layer of fat, keeps the dish moist. I also cut a couple slits on the thickest part of the chicken.

In a large bowl place 1/2 the thyme, 1/2 the olive oil, salt, juice of 1/2 a lemon (juice), orange juice, 1/2 the black pepper, honey, garlic, allspice, parsley, scallion and grated ginger. Give it a good mix, then pour it over the chicken.

Preheat your oven to 400 F. You may marinate the chicken for a couple hours, but in my case I went at it right away. Massage the pieces of chicken with your hands to coat both sides. Then sprinkle on the remaining black pepper and olive oil over the chicken. Tuck in the remaining lemon (sliced) as well as the thyme between the pieces of chicken (on a roasting pan/sheet) and place the tomatoes in-between as well.

Then it’s into the oven on the middle rack.

Depending on the size of your chicken pieces, it will take between 1 hour and 5 minutes and 1 hour and 20 minutes. For additional color, you may hit the broil setting the last 2-4 minutes.

So simple to put together and very tasty.. definitely a recipe I’ll encourage you to give a test-drive. Please keep in mind that I’ve cut back on the amount of salt I use, so you may need to add a bit more if salt is your thing. I’d recommend sprinkling on the chicken before it goes into the oven, if you do decided to add more salt. TIP! Line with baking tray with parchment paper or foil for less work cleaning up after.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Main Dishes

Mango Talkari (masala mango).

May 28, 2025February 23, 20183 Comments

If you’re longtime fan of the website and you’re paying attention, you’ll notice that this is the second time I’m sharing this recipe. And truth be told, I have yet another version to share with you in the coming months. You’ll notice subtle differences with this recipe from the original one, while still maintaining some level of the traditional feel of making Mango Talkari. A great ‘snack’ on it’s own or the perfect side-dish when you’re serving curry dishes.It’s one of those things we make often when mangoes are in ‘season’ in the Caribbean.

You’ll Need…

3 large green mangoes
water for boiling the cut mangoes
1/2 cup brown sugar
1 scotch bonnet pepper (any hot pepper will work)
1/2 teaspoon salt
4 cloves garlic
2 1/2 tablespoon Amchar Massala
1/4 teaspoon Cumin seeds (geera)
2 tablespoon veg oil
3-4 tablespoon chopped cilantro
1/3 cup water

Important! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. When handling such hot peppers like Scotch Bonnets, remember to wear gloves and wash your hand immediately after with soap and water.

Cut the mango into 1/2 inch thick pieces (leave the skin and hard core on it). Use a meat cleaver or heavy chefs knife. Additionally, if you live in the Caribbean you may find the mango being sold already cut in the market. When you cut open the mango you’ll see a white sponge-like core.. remove/discard that.

Wash the mango pieces, then cover with water in a deep pot and bring to a boil. As it comes to a boil, reduce to a rolling boil, add the salt and cook for about 30 minutes. Drain and set aside.

As the mango boils, you can prep the other ingredients.

Heat the veg oil on a medium flame in a wide pan, then add the smashed garlic. Lower the heat to as low as it can go and cook for 30 seconds, then add the cumin (geera) seeds and mix well. Cook for another minute or so.

Then add the Amchar Massala (heat still on low) and toast in the oil to bloom the spices which makes up the blend. Cook for 2-3 minutes, then add 1/2 the cilantro and all the diced scotch bonnet pepper to the pot ( I used the seeds too for extra fyah!). Mix and cook for another minute or so. Traditionally in the Caribbean we would use Shado beni (Chandon Beni aka Culantro).

You can now turn the heat up to medium, add the pre-cooked mango pieces and stir well. Then add the brown sugar and water. Bring to a boil

You may put a lid on it and cook for about 20 minutes. Be sure to stir a couple times. You may personalize this a few ways. Taste for salt and adjust (you may need more if the mangoes are too tart), do the same for sugar as well. If you like it more ‘falling-apart” you may need to add a bit more water and cook longer. Remove the lid and if it’s to the texture/consistency you like, turn off the stove, top with the rest of the cilantro and enjoy!

The perfect balance of tart, sweet and spicy, Mango talkari is vegan friendly and gluten free.. but most of all it’s the ideal way to put green mangoes to delicious use. Store in the fridge for about 1 week. My greedy side almost ate all of this in one sitting yea! When I make a large batch I usually place portions in freezer bags and freeze them for months. Thaw in the fridge and use the same day.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Seafood

Roasted Breadfruit With Smoked Herrings.

February 23, 2018February 18, 20181 Comment

This is one of those dishes which immediately takes me back to the Caribbean and my childhood days. Mom would usually make this for us (myself, brother and dad) the odd Saturday dad didn’t have to go to work. The breadfruit came directly off my grandmother’s tree and it was roasted on an open fire in a coal pot for that true island goodness. While I don’t have a coal-pot, nor can I achieve the same unique flavor it gives the breadfruit, this dish is still incredible. Definitely my idea of comfort food.

You’ll Need

1 Large onion (sliced)
3 cloves garlic (crushed)
2 tablespoon coconut oil
1/4 teaspoon black pepper
4-6 sprigs thyme
1/4 scotch bonnet pepper (sliced)
1 1/2 tablespoon parsley (chopped)
2 cups prepared smoked herrings
5-8 grape tomatoes (cut in half)
1/4 medium cabbage (shredded)
1 medium breadfruit (roasted)

Important! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Please wear gloves when handling the smoked herrings as the oils can leave a distinct odor on your hands. And as we’ve discussed in the past, when handling scotch bonnet or any HOT pepper, you’ll want to use gloves and/or wash your hands immediately after with soap and water.

Videos To Watch!

How to prepare smoke herrings.

How to roast a breadfruit

How to roast a breadfruit in your oven

Heat the oil in a wide pan on a med flame, then add the onion, garlic, thyme, black pepper and scotch bonnet pepper (don’t include the seeds if you’re concerned about the raw heat). Turn the heat to as low as it will go and cook gently for 3 minutes.

Prepare the smoked herrings (I used fillets).. watch the video above (click on the link).

It’s time to add the parsley to the pot, stir well then add the prepared smoked herrings.

After a minute or so you can add the tomato and stir well. my heat is still on low.

Give it about 3-4 minutes, then add the cabbage and stir. Cook for another minute or two. I like my cabbage to have a slight crunch. Cook longer if you wish. You’ll notice that I didn’t add any salt to this dish as I find that the salty element the smoked herrings bring, is enough for my liking. However near the end you can taste and adjust the salt to your liking.

Turn the heat up to med and add the prepared pieces of roasted breadfruit. All you have to do now is coat the breadfruit with the smoked herring base and warm through. Usually 3-5 minutes.

This is one of those dishes which may give you the sleepies after.. yea it’s that good. If you don’t have/like smoked herrings, you can use salted cod or there are times I use bacon as a base as well. Instead of having the breadfruit as wedges you can cut them into smaller pieces. Feel free to go in with other vegetables etc.. sweet pepper, thinly sliced carrots, broccoli, green beans will work great.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Cornbread in a cast iron pan on the counter with a slice sitting on the side outside of the pan

Breads & Bakes

Quick And Tasty Corn Bread Recipe.

May 28, 2025February 13, 2018Leave a Comment

While I make a “killa” Corn Bread (as I’m about to share), my fondest memory of corn bread takes me back to when my girls were much younger and we took a trip to Disney World Orlando. We had been going all morning and as it came time to have lunch we decided on fried chicken, which came with a mini corn bread. While there wasn’t anything really ‘special’ about the corn bread itself.. sometimes it’s about the scenery, people you’re with and overall memory of the event, which makes a meal/dish stand out.

You’ll Need…

3/4 cup all-purpose flour
1 1/4 cup corn meal
1/2 teaspoon baking soda
1/2 teaspoon salt

1/2 jalapeno (diced fine)
1/2 cup sugar
1/2 cup butter
2 eggs (med)
1 cup buttermilk

Preheat your oven to 350 F. In a heavy cast-iron pan I heated (on low) the butter on the stove top, then went in for 1 minute with the diced jalapeno pepper. The goal is to soften the diced pepper and flavor the butter with the slight kick.

Allow the butter to cool a bit, then add it to a large bowl along with the butter milk, eggs and sugar. Using a whisk, give it a go until it was relatively smooth (no more gritty bits from the sugar).

In another bowl, combine the corn meal, flour, baking soda and salt. Then add it all to the bowl with the wet ingredients and combine. Try to not over-work the batter.

Since I would be using the same cast-iron pan to bake the corn bread and it was already greased from the butter earlier, all I had to do now was pour in the cornbread batter and level off. Then into the preheated 350 oven on the middle rack. If you’re not using a cast iron pan as I did, you ca use an 8 x 8 baking dish (greased).

On average it will take between 30-35 minutes depending on your oven (oven heat can vary). Stick a toothpick in the center and if it comes out clean, you’re ready to enjoy! I allowed it to cool a bit before using an offset spatula to gently work the edges before removing it out on the pan.

One of the simplest and tasty cornbread you’ll make for you and your family.. you can use this recipe as a base for employing your creativity! Move on to some added cheese and crumbled bacon next time.

Unfortunately our time at Disney wasn’t all fun and games.. never take kids on the roller coaster at Space Mountain after they’ve had lunch. Messy!

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2