Chris De La Rosa, Author at CaribbeanPot.com

I love ground provisions (yam, dasheen, sweet potato, cassava, eddoes, etc) with a passion, so I’m always looking for new ways to include them on my plate. Fresh cut fries (potato) is a huge hit in our home, especially the way I get then super crispy on the outside and warm and creamy on the inside. So the goal of this recipe is to achieve the same result, except we’ll be using cassava.

You’ll Need…

2 lbs cassava
pinch sea salt
3 cups vegetable oil for frying

Using a sharp pairing knife of potato peeler, peel the tough exterior off the cassava. Then cut down the middle (length wise) to reveal a sort of core (fibrous) line down the center. Remove that and discard. Now cut as you would normally cut potatoes for fries. Try to keep it a bit thick.

Give the cut cassava a quick wash and set aside. Now bring a pot with water to a boil, then place the cassava pieces so they boil for about 10 minutes. After-which you need to drain them and place on paper towels to dry off all the moisture.

Heat your vegetable oil on a medium/high heat, then gently (make sure they are completely dry) add the now pre-cooked cassava pieces. It should not take more that a few minutes to go a lovely golden brown. Do in batches so you don’t crowd the pan and remember to have some paper towels on hand to drain them after they’ve been fried. Sprinkle with the sea salt as they come out of the hot oil. Serve warm!

We usually have ours with garlic sauce, but ketchup is just as good! If you’re a fan of ground provisions and fresh cut fries you’ll love this, but keep in mind that for some reason they are more filling than typical potato fries.

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Cow Heel (cow foot) Soup Recipe.

November 12, 2014March 31, 201318 Comments

Ladies and gents, I must confess that I’m not a fan of cow heel (cow foot or bull foot) soup and if it were up to me, this recipe would not have been found here as I normally don’t cook this. However, a fan on the CaribbeanPot.com Facebook page sent in a request and being the good boy I am.. I got the pot bubbling. Clevlan, this one is for you my brethren.

You’ll Need…

2 lbs cow heel *
1 teaspoon salt
1 scotch bonnet pepper
2 carrots (cut in big pieces)
3 potatoes
1 cup yellow split peas
4 sprigs thyme
2 scallions
1 tablespoon veg oil
Okra (about 8-10)
1/2 teaspoon black pepper
4 pimento berries (optional)
1 large onion
2 cloves garlic
12-16 cups water
1 cup diced pumpkin

Dumplings
– 1 cup flour (all purpose)
– pinch salt
– water

Notes: Make sure the cow heel is clean and cut into small pieces for easier cooking. Keep the scotch bonnet whole or burst open at the end if you want the kick from the heat it possesses.

Heat the vegetable oil in a deep pot on medium heat, add the diced onion, garlic, pimento berries, thyme, black pepper for 3-5 minutes and then add the cow heel. Stir well, then add the yellow split peas, salt, carrots and cover with water.. raise the heat to high and bring to a boil, then reduce to a simmer. Cook for about 2 hrs or 1/2 hr if using a pressure cooker. Drop the scotch bonnet pepper whole as it simmers.

As it simmers you’ll notice stuff gather at the top of the pot, skim and discard. After 2 hours the peas should be tender to the point where it will melt away and start thickening the soup. The pieces of cow heel will now be tender (and go gelatinous) , so it’s time to start adding the other ingredients. You can certainly add yams, dasheen, eddoes, green bananas etc, but I tried to keep this soup simple.

After adding the okra, potato, chopped scallions and pumpkin, it will take about 30 minutes to finish. So in a small bowl prepare the dumplings.. the flour, pinch of salt and enough water to form a soft but firm (to touch) dough. Let that rest for 15 minutes (cover with plastic wrap). Then the last 10 minutes of cooking, pinch small pieces of dough and roll between your hands to form a small cigar. Add to the pot and let cook for the final 10 minutes.

You will definitely need a large pot as no matter how hard you try.. when making any Caribbean soup, it always turns out to be a huge feast. There will be enough here for at least 8 people as a main dish. Taste for salt the last 4 minutes and adjust accordingly. Remember you can personalize this soup with the addition of yams, sweet potato, cassava, dasheen and cooking bananas, so get creative. If you want to add additional flavor you can always add a soup mix (Grace or Maggi) to the pot the final 30 minutes of cooking, but this is really not necessary.

At the end fish out the sprigs from the thyme and don’t forget to get the scotch bonnet pepper out. I like the kick from the pepper, so I usually burst it in the soup and enjoy the explosive flavor. But proceed with caution as it will be live with that Caribbean sunshine.

IMPORTANT – Do not add flour dumplings if doing this recipe gluten free as it will not meet with your gluten free dietary needs.

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Desserts

Peanut Butter Stuffed Prunes.

March 27, 2013March 27, 20137 Comments

It’s always the little things in life you tend to cherish and miss. As a boy on the islands I fondly recall these wonderful treats at parties and any sort of social gathering and how much they remind me of happy times. When one thinks about dessert, prunes is definitely not something which comes to mind. After-all, people only eat prunes if they have problems going to the bathroom..right? WRONG! And I’ll prove it with this simple recipe.

You’ll Need…

Pitted Prunes
Smooth Peanut Butter

Notes. You can certainly use prunes with the seeds, but it’s takes a lot of time to remove them. Other than peanut butter, you can also stuff them with Nutella or a combination of nutella and peanut butter. For a more fancy finish you can place the peanut butter in a piping bag and use that to stuff the prunes.

* Remember if you’re serving this to guests, to mention that there is peanuts in this in the event there are any relating allergies.

The amount of prunes and peanut butter needed depends on how many of these you plan on making. You’ll need about 1/2 teaspoon peanut butter for each prune.

Using a pairing knife or scissors cut a slit in each prune, about 1 inch across and deep enough to stuff (be careful). Then open each slit and stuff with about 1/2 teaspoon peanut butter. You’re done!

You can make these in advance and place them (covered) in the fridge for a a day or two. This is without a doubt the fastest recipe I’ve ever shared and those of you familiar with these lovely treats may not even see this as being a recipe.

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Sauces & Condiments

Chadon Beni (shado beni, culantro) Garlic Sauce.

May 28, 2025March 17, 201313 Comments

I assume our love affair with garlic sauce (like garlic aioli) is influenced by the food immigrants from the Middle East brought with them to our shores many moons ago. Did you know…

“The last group of immigrants to venture to colonial Trinidad originated in the region previously known as Greater Syria, which comprises of present day Iraq, Syria, Palestine and Lebanon. Many of the Lebanese hailed from the villages of Buhandoun and Amyoun while the Syrians came from villages in the ‘Valley of the Christians.’ These Arabs emigrated to the Caribbean from as early as 1904 in an attempt to escape religious persecution and economic hardship in their native countries.”

Over the years it’s evolved into a true Caribbean style sauce, with the addition of Shado Beni (aka culantro) and at times a little scotch bonnet (not today though). As a topping for grilled meats, fresh cut fries and a touch on your hamburger and you’ll be blown away at the delightful difference it makes. This garlic sauce its quickly making it’s way into the culinary framework throughout the Caribbean and versions can be found on just about every island.

You’ll Need…

10 cloves garlic
1/2 cup white wine vinegar
1 teaspoon honey (optional)
3 1/2 teaspoons sugar (white granulated)
3/4 teaspoon sea salt
1/2 cup extra virgin olive oil
1/4 cup chadon beni (aka shado beni , culantro)

* Taste for salt and add more sugar if necessary (you’re looking for a creamy garlic finish with a sort of sweet undertone).

Place the garlic, vinegar, sugar, honey and salt into a blender or food processor and puree on high for a minute. Then with the blender on, drizzle in the olive oil so it starts going creamy and start taking on the basic consistency of a runny mayo.

Then give the shado beni a rough chop and add to the blender. Give it a few pulses as you want to be able to see tiny specks of the shado beni and not have it fully pureed.

Place in a sealed container and store in the fridge. Be sure to give it a good shake before serving and if you want a little kick, don’t hesitate in add a bit of chopped scotch bonnet to the blender as well.

This Chadon Beni (Shado Beni) garlic sauce is excellent drizzled onto fresh cut fries, as well as grilled meats and the general idea is to use it as you would used mayonnaise (sandwiches and wraps).

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Seafood

Fried Seasoned Red Snapper.

March 15, 2013March 15, 201314 Comments

The only way our mom would get us to eat fish as kids was when she would pan fry King Fish and serve it to us with ketchup and a little pepper sauce. I guess it’s the same way our daughters learned to appreciate fish, as my mom (grandma) would purposely make fried fish when she visited to get them liking something most North American kids passionately hate. Seasoned to perfection and marinated for a couple hrs before they’re dusted in flour and pan fried, this recipe can be adopted for any fish you like. For me, it MUST be sea fish (I’m no friend of fresh water fish) and I want it hot and even better if the skin is a bit crisp.

You’ll Need…

2 lbs Red Snapper
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 onion diced fine
1/2 teaspoon pepper sauce
1/4 teaspoon curry powder
1 teaspoon Caribbean Green Seasoning
2 cloves garlic crushed
1/2 cup flour
veg oil for frying

Notes: I used a Madras curry powder, blended in the Caribbean. You can use finely chopped scotch bonnet instead of peppersauce or any hot sauce you like. I used 3 small Red Snappers.. beware of bones when eating/serving. Feel free to use any type of fish you like as this recipe is very forgiving.

Scale, gut and wash the fish, then pat dry and get ready to marinate. But before you do so, (depending on how large your fish are.. 2 cuts may be necessary) give it a shallow cut across the belly so the marinade will do it’s thing.

Pour everything except the flour and oil on the fish and massage it into the fish (belly cavity and cut/s). Cover and allow it to marinate in the fridge for at least 1 hr.

Put about 2-3 cups of vegetable oil to heat on a med flame and get the seasoned fish ready for frying. Set up a sort of station, with a plate with the flour, the pan with the heated oil and a plate lined with paper towels to drain off the excess oil after frying. WARNING! Be sure to open the windows in the your kitchen and turn on the exhaust fan if you have one. The scent of fried fish will linger.

Dust the fish in the flour, don’t worry about shaking off the marinade as it will be delightful when cooked with the fish. Make sure to cover both sides of the fish, then gently place them into the hot oil. The idea is to cook the fish on each side for about 4-6 minutes (depending on the thickness of the fish you use and how crisp you like your fried fish). After which it’s just a matter of placing on the paper towels, then serve warm. If you’re reheating these, I would recommend doing so in an oven and not a microwave.

IMPORTANT! If you’re using whole fish as I did , do remember there will be bones (choking hazard). This recipe will also work great with fish fillets (bones removed) so that would be a good option if you plan serving this to kids. You may ask why bother with anything but fillets.. if you’ve ever had a fried whole fish, you’ll know how tasty it can be.

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Sauces & Condiments

Cheese Paste Sandwich Spread.

May 28, 2025March 7, 201333 Comments

If you’re from the Caribbean and you’ve never had a cheese paste sandwich for lunch, your mommy didn’t love you. I’m just joking, but just about everyone I speak with about having cheese paste sandwiches, they can all relate.. no matter which island they’re from. Back in the day I recall people also adding a drop or two of food coloring to this wonderful cheesy spread to enhance the look of the finished sandwich. Green, pink, yellow and in some cases, blue.. do you remember?

Cheese paste is just a spiced up cheese spread that’s ideal on sliced bread and crackers.

You’ll Need…

3 cups grated cheese (old cheddar)
2 tablespoons grated carrots
1 tablespoon mayo
1 tablespoon butter (soft)
pinch black pepper
1/2 small onion grated
1 tablespoon prepared mustard.
dash peppersauce (hot sauce)

Notes: If it’s not getting smooth, add a tablespoon or 2 of milk as you whisk. To make the cheese easier to grate, place it in the freezer for about 10 minutes before grating to firm up a bit. You can certainly use a mixture of different cheeses if you like. I used what we had in the fridge. You can also add additional flavor by adding in some finely diced pimento peppers (aka seasoning pepper) to the mix.

Grate the cheese as fine as you can so the overall texture will be very creamy. Then place all the ingredients in a large bowl and give it a good mix as to incorporate all the flavors and give the cheese paste a lovely creamy finish.

This has got to be one of the simplest recipes I’ve shared to date and quite honestly.. one of my faves! There will be enough here for about 6-8 sandwiches (depending on how thick you spread it on) and if you don’t use it all the first time, it can store in the fridge for a couple days. Be sure it’s covered with plastic wrap or in an airtight container.

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Gluten Free Meat & Poultry

Lamb Chops Braised In A Coconut Curry Sauce

May 28, 2025March 1, 201324 Comments

As a young fella growing up on the islands I recall lamb not being a very popular choice when it came to meats we prepare (quite honestly.. our mom never made it). Back then and today goat still is the champ when it comes to a good curry. With variations on the recipe itself, you can find curry goat cooked on just about every island in the Caribbean and on the menu in every Caribbean restaurant outside the Caribbean.

I’m no fan of lamb due to a terrible experience I had with grilled lamb I purchase a few years ago (leathery), but this recipe is simply delightful and will become a hit in your home.

You’ll Need…

5 lamb chops (about 3 lbs)
2 tablespoon veg oil
1/2 teaspoon salt
8 grape tomatoes
1/4 teaspoon black pepper
1 1/2 tablespoon curry powder
1 1/2 cup coconut milk
1 tablespoon fresh thyme
2 scallions
3 cloves garlic crushed
1 teaspoon grated ginger
1 tablespoon shado beni chopped
1 cup water
1/4 scotch bonnet pepper (finely diced – no seeds)
1 shallot finely chopped (or onion)
2 tablespoon chopped parsley (flat leaf)

Note. If you don’t have grape tomatoes, use 1 medium tomato chopped. If you don’t have shado beni use 2 tablespoon chopped cilantro. I used a madras blend curry powder out of the Caribbean (much different than the stuff you get from India). For the gluten free version of the lamb curry, do make sure that the curry powder you use does not contain any flour (used as an additive in some case) or it will not meet with your gluten free dietary needs.

Wash and pat the lamb chops dry with paper towels, then heat the oil in a deep/heavy sauce pan on med/high heat. Add the chops, so they brown on each side for a few minutes (you may need to turn the heat down to medium).

Remove the browned lamb chops and set aside. Turn the heat down to low and add a tablespoon more oil if necessary. Toss in the diced shallot (on onion) , crushed garlic and grate the ginger directly into the pot. Let that cook on low for about 3 minutes (be sure to move around) so you get that wonderful flavor base. Now add the curry powder and cook for a couple minutes (stir well). It will go grainy and darker as it cooks. You’ll be hit by a wicked tsunami of flavors at this point. Now add back the browned chops and if there’s any liquid from them..add also. Move around the pan to try and pick up some of that curry base we created.

Now toss in the chopped shado beni, scotch bonnet pepper, scallions, thyme and black pepper. Give it a good stir, then add the salt, coconut milk and water. Turn the heat up so you can bring it to a boil, then reduce the heat to very low so you have a gentle simmer. Cover the pot and let that cook for about 1.5 hrs or until the lamb is tender and falling off the bones. Remember to stir the pot every 10-15 minutes.

Here’s where you may need to personalize this dish a bit. I like my gravy thick, so I turned up the heat to burn off any excess liquid (you can leave gravy or burn it all off) and remember to check to see if it has enough salt for your liking. When the gravy is as thick as you want, toss in the chopped parsley and the grape tomatoes, turn off the heat and cover the lid for about 3 minutes..

The tender pieces of this lamb cooked in the coconut curry sauce will be outstanding as a side for roti, ground provisions, rice, dumplings or even something as simple as a side salad. If you’re adding a little Caribbean flair to your normal dinner, this curry lamb would make for a great addition. If you’re concerned about heat, don’t use any of the seeds of the scotch bonnet pepper as that’s where most of that raw heat is. The earthy flavors from the spices which make up the curry will work well with the mellowness of the coconut milk and the fresh herbs will truly take this dish over the top.

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Meat & Poultry

Apple Mango Chicken Salad.

May 27, 2025February 25, 20135 Comments

I’ll be the first to admit that I’m no fan of chicken breast or “white meat”, so this recipe came about out of the necessity to use that part of the chicken after having roasted chicken for dinner. Now we purposely buy chicken breast, as this apple mango chicken salad is simply outstanding and it’s one of the few dishes I make which EVERYONE eats! Cooking for teenagers can be a bit tricky at times.

With most things I prepare I like to bring a bit of the “island” into it, so the addition of the ripe mango and pinch of curry powder, was only natural.

You’ll Need…

1/2 cup cubed mango
3 cups shredded chicken (cooked.. I used oven roasted)
3/4 cup mayo
1/2 cup diced celery
1/4 cup diced red onion
3/4 teaspoon prepared mustard
pinch salt
pinch black pepper
1/2 cup diced apple
1 teaspoon lemon juice
pinch curry powder

Notes: Try to get a mango that’s about 90% ripe, so it’s firm and will be easy to dice and handle in general, without falling apart. If you don’t have a red onion, any sweet or mild onion will work. The idea is not to have karate breath after eating this.

Wash, peel and dice the mango.. you’ll need about 1/2 of a large mango. No need to peel the apple as the skin will give it some extra texture, but do pour the lemon juice over the diced apple to prevent it from going discoloured. Dice the celery and onion a bit smaller than the apple and mango.

All you have to do now is basically assemble. With the chicken in a deep bowl (shredded), place the other ingredients and give it a good mix.

There’s enough here to make about 5-8 sandwiches (depending on how generous you are) and I would recommend chilling it in the fridge for about 30 minutes before using. It can keep for about 2 days in the fridge, but you may notice that some liquid may form in the container. Just give it a good stir and you’re good to go. If you’re daring be sure to add some pepper sauce or some finely chopped scotch bonnet pepper for that extra kick!

Don’t forget to get some nice crunchy lettuce and the key to a fabulous sandwich is getting the right bread.

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Vegetarian

Tasty Vegetarian Mashed Yams.

February 7, 2013February 15, 20134 Comments

Did you know that the tuber most people outside the Caribbean call yams are really a milder sweet potato? On the islands we have several varieties of yams and in this recipe I’ll be using Kush Kush, which is probably one of the more harder varieties to source. I recall as a young fella on the islands how excited our dad would be when he came across some Kush Kush, but today I can readily get them at any of the larger Asian grocery stores which seem to be popping up everywhere.

As we have different varieties of yams, so too the taste, texture and starch content. Kush Kush is a much more drier when cooked and it’s texture is somewhat sandy and brittle, so you’ll find that the finished dish will be crumbly as compared to if you used another common variety.

You’ll Need…

3 lbs kush kush yam
1 large onion
1/4 scotch bonnet pepper
2 tables spoon shopped parsley
2 tablespoon olive oil
1/4 teaspoon black pepper

* 1/2 teaspoon salt

Notes: Be sure to wear gloves or coat your hands with vegetable oil when peeling the yams as they may irritate your skin. You can add additional flavor to this dish by adding some fried bacon or salted cod when you cook the onions.

The first step in preparing this dish is to peel, wash and cut the yams into similar size pieces. Then place the yam pieces in a deep pot with water and bring to a boil. Salt the water, reduce to a rolling boil and cook until tender (about 20 minutes). After 15 minutes, use a sharp pairing knife to pierce the yam pieces and if there’s no resistance, you’ll know it’s fully cooked. Boil as if you’re boiling potatoes. Skim of any frothy residue at the top of the pot when boiling and discard.

As the yam boils, it’s a good time to prepare the other ingredients.

When the yam is fully cooked, drain and crush while it’s still hot (chunky).

In a saucepan heat the olive oil on medium heat, then add the onion and cook for a couple minutes. Then add all the other ingredients and cook for another 2 minutes. Now add the crushed (boiled) yam and give it a good stir.

You have a couple options now. You can heat through so all the flavors marry and you get all the lovely goodness with every bite (2-3 minutes of cooking) Or you can allow it to cook for a longer period, until you start getting a nice sort of crust. Try to serve hot!

This is a lovely vegetarian meal on it’s own, but it’s just as good as a side dish paired with stewed, curry or grilled meats. Remember you can add additional flavor by adding bacon or salted cod fish pieces. If adding bacon or salted cod, cook these items first before adding the onions etc. Remember to wear gloves and to wash your hands immediately after handling scotch bonnet peppers. And if you’re concerned about the raw heat… don’t include any seeds or the white membrane surrounding the seeds.

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Meat & Poultry

The Ultimate Oven Roasted Pork.

May 27, 2025February 11, 201320 Comments

There’s nothing quite like the aroma of roasting meat in the oven, especially when you have that eager anticipation of a lovely dinner. Though over the years I’ve modified this recipe from it’s original beginnings (our mom’s recipe) , it really one which I’m very proud and excited to share. As with the other recipes in the “ultimate” series, you’ll find that this roasted pork will be an instant hit with your family and friends. And if by chance you have any left the following morning, don’t hesitate in making up a sandwich or two… you’ll be counting down the lunch hr at work.

You’ll Need..

4 lbs Pork *
1 cup orange juice
1 cup vinegar
1/2 teaspoon cinnamon
thick slice of ginger (about 1-2 tablespoon)
2 cloves garlic
3 tablespoon fresh thyme
1 large onion
3 scallions
1 scotch bonnet pepper (no seeds)
2 tablespoon soy sauce
1 tablespoon olive oil
1/2 teaspoon black pepper
10 pimento berries (allspice)
1 tablespoon brown sugar

Notes: Do try to get a piece of pork which is not overly lean. With some fat or marbling, you’ll have a much more tender and juicy roasted pork. If you want to control the heat, don’t include any of the seeds or white membrane surrounding the seeds from the scotch bonnet pepper. At first you may think this is overly spicy, but the other flavors we add will help balance things.. trust me!

First up we must make the marinade so we can infuse this lovely piece of pork with some wicked flavors. Give the scallion, thyme, onion, garlic, ginger and scotch bonnet pepper a rough chop, then place everything (except the pork) into a food processor (or blender) and puree for a minute or two. If you don’t have a blender or food processor, chop everything mentioned above very finely and mix in the other ingredients.

Wash and pat dry the pork, then place it in a deep bowl (or large zip lock bag) and pour the marinade over it. Give it a good toss, cover with plastic wrap and set in the fridge to marinate for a couple hours (at least).

Place the well seasoned pork into a roasting pan (with a cover) and pour in all the marinade into the pan as well. Set your oven at 400F and place on the middle rack for 1 hour. After 1 hr, flip to the other side and go for another hour. Be sure to baste the pork as it roast with the marinade at the bottom of the pan.

After 2 hours, remove the lid and roast for another 15 minutes to give it some lovely colour and to reduce the gravy at the bottom of the pan. Remember to spoon some of that gravy over the pork as it roasts. I like my pork well done, but you can certainly tailor it to your liking. You’re looking for an internal temp of 160 F.

You would have noticed that I didn’t add any salt to this, that’s because I found that the soy sauce gave it all the salt I needed. But I’m sure you may want to add about a 1/2 teaspoon or so.. to your liking. The orange juice wasn’t fresh squeezed if you’re wondering. Cover and allow to rest about 15 minutes before slicing through. The gravy at the bottom of the pan will be outstanding, so don’t you dare toss that out. There’s enough here to feed between 5-7 people.

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Desserts Drinks

Guinness Punch.

February 7, 2013February 7, 201313 Comments

This is one of those “big people” drinks we enjoy in the Caribbean and it’s rumored to give you extra energy and vitality in the bedroom. I’m sure as you make your way up and down the Caribbean islands you’ll find variations to this Guinness punch recipe, so use this one as a base and feel free to give it your own personal touch. Add some vanilla ice cream, maybe an egg and I’m sure some freshly grated orange zest will add more excitement to this drink.

You’ll Need…

1 Guinness
1 cup evaporated milk
3/4 cup milk (2 %)
8 tablespoon sweetened condensed milk *
pinch nutmeg
1 cup ice
2 drops Angostura bitters
pinch cinnamon

This is so easy and quick to put together it will become one of your go-to drinks when you’re looking for a little excitement in your life. Basically all you have to do is place all the ingredients mentioned above in a blender and give it a good pulse and you’re good to go.

Remember to not overfill your blender or risk it overflowing as you blend it together (can go foamy). The idea is to have a rich, creamy drink with a lovely sweet undertone. You may need to adjust the condensed milk to satisfy your liking. Serve immediately for best results.

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Sauces & Condiments Vegetarian

Caribbean Style Guacamole.

May 28, 2025February 5, 201310 Comments

I remember a few years back my cousin (jokingly) saying to us “my wife made me guacamole and roti for breakfast”. After the laughter subsided we soon realized that he may have a point. What we lovingly call zabouca choka in Trinidad and Tobago, is pretty much the same thing known as guacamole in other parts of the world. So if you feel that your boi Chris misled you with the title of this recipe… I’m using the choka recipe as a base to create a Caribbean version of guacamole.

You’ll Need…

4 ripe avocados *
3/4 cup diced red onion
1/4 scotch bonnet pepper (any hot pepper will work)
2 limes (juice)
3/4 cup diced mango (ripe but firm)
2 tablespoon chopped shado beni *
1 clove garlic
1/4 teaspoon salt
1 tablespoon olive oil

Notes: I used Mexican avocados as the texture is a bit different than the avocados (zabouca or pear) we have in the Caribbean, plus I was not about to pay $4 cdn for one of those avocados. If you can’t source shado beni (also called culantro in Latin grocery stores) use 1/2 cup of chopped cilantro. If you don’t have a red onion, use any sweet onion.. everyday cooking onions may be a bit to strong for this.

Using a mortar and pestle, crush the scotch bonnet pepper, garlic and salt into a somewhat smooth paste. Then place this wicked spicy paste into a deep bowl and add the peeled and diced avocado to it. Using the back of a fork, crush the avocado until you have a chunky texture (you can make it as smooth as you like). To prevent the avocado from going discolored, squeeze in the lime juice at this point and give it a good stir.

It’s now time to peel and cube the mango. Be sure to get a mango that’s not fully ripe, so it’s firm enough to dice and will not fall apart.You’ll need about 1/2 of a large mango. Add the cubed mango to the bowl.

Add the chopped shado beni (or cilantro) and top with finely diced onion. Don’t stir yet.

Heat the oil on a medium flame and just before you start seeing smoke… pour it directly on the diced onions. This will help take some of the rawness out, so you won’t have karate breath after. Give it a good stir and serve or chill in the fridge. Get some corn chips or toast some flat bread and your guests will be praising you for sure!

There’s enough dip with this recipe for a small group of people (8-10) and it can last up to a day or so in the refrigerator. Remember to use the lime juice to prevent it going nasty looking (lemon works just as well). If you love heat, do add a bit more of the scotch bonnet pepper.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.