Chris De La Rosa, Author at CaribbeanPot.com

Green beans of all kinds are a favorite of mine, so finding ways to add extra flavor and texture to them is something I’m constantly experimenting with. Like the Stew Chicken With String Beans I shared with you a while back, this stewed beef with string beans is almost identical. However by using beef instead of chicken, you’ll notice a subtle difference in the overall taste of the completed dish.

This dish was usually made by our mom when she had some leftover Caribbean style stewed meats from the night before (beef, pork or chicken) and even as a child, it was a hit with me. As a matter of fact.. it was a hit with all of her four children. Our dad was never and still isn’t a picky eater, so he’ll do damage to anything placed in front of him (with the exception of pork).

You’ll Need…

1 lb beef – cubed into 1 inch pieces
1 teaspoon salt
1 teaspoon Worcestershire sauce
1 tablespoon ketchup
2 cloves of garlic – thinly sliced or crushed
1 teaspoon fresh grated ginger
2 tablespoon vegetable oil
1 medium onion – chopped
1 medium tomato – chopped
1 tablespoon green seasoning
1 tablespoon brown sugar
2 cups water
1/4 teaspoon black pepper
1/4 scotch bonnet pepper
1 scallion
1 lime or lemon or 3 tablespoons of vinegar
1.5 lbs string beans (trimmed)

Trim the beef into 1 inch cubes, then wash with cool water and juice of the lime, lemon or vinegar, Drain dry and set aside as we prep the ingredients we’ll be using to marinate it with. Chop the tomato, onion, scallion and garlic. Remember to wear gloves when chopping the scotch bonnet pepper, don’t include any seeds as that’s where the raw heat is and do wash your hands with soap and water immediately after handling such hot peppers.

In a large blow, place the washed beef pieces and season with the salt, black pepper, grate in the ginger, green seasoning, worcestershire sauce, ketchup and all the ingredients we chopped. Give it a good stir and allow that to marinate in the fridge for 15 minutes.. 2 hours would be best though. (all you should have left is the veg oil, brown sugar, beans and water from the ingredient list).

Remove from the fridge and allow it to come back to room temp (about 10 minutes) and get ready to ‘stew’. If you’ve never seen this done you may find it a bit strange, since we’re making a sort of caramel and you’ll think it will be sweet. NOPE! Heat the oil in a large heavy pot (one with a lid) , then stir in the brown sugar. It’s important that you have a long handle (dry) spoon and have the seasoned beef close at hand. This step can be a bit tricky, so be prepared. The long handle spoon is to prevent getting hit with splatters of that hot oil/caramel as you add the seasoned pieces of beef to the pot. Your heat should be med/high and you’ll start to see it smoke and the sugar will start to melt. Keep stirring until you see it go frothy and start to change colour. When it reaches a dark brown colour, it’s time to add the seasoned beef to the pot. Add small batches at a time and keep stirring. Try to avoid the sugar/caramel going black or you’ll end up with bitter tasting beef. Watch the video below to see exactly how I did it.

If you’re wondering.. yes, the marinade all went into the pot. The goal here is to create a lovely flavor base and rich colour. Give it a good stir once you have all the pieces of beef in the pot, bring to a boil, then reduce the heat to a rolling boil (it will spring it’s own natural juices). Cover the pot and let that go for about 15 minutes. After 15 minutes, take off the lid and crank up the heat to burn off all that liquid. In the same bowl you marinated the beef, add the 2 cups of water and swish it around to pick up any remaining marinade.

With all the liquid gone from the pot, add the water from the bowl to the pot and bring to a boil. In case you’re wondering why we burnt off the liquid only to add more, here’s why… t his step infuses the meat with the rich flavor and created a lovely depth of colour which we needed as a base for this stewed beef with string beans. As it comes to a boil, reduce the heat to a simmer, place the lid on the pot and allow that to cook for about 50-60 minutes. The idea is to have this beef very tender.

As this simmers away, it time to trim and wash the string beans. If you don’t have string beans, you can certainly use bodi (yard beans) or any type of green beans you may have. Trim off the ends and discard, then break (or cut) into 1 to 1.5 inch pieces. Give it a wash and allow to drain.

After 50 minutes (remember to stir every 5-7 minutes) you should have tender beef pieces and your kitchen should have a wicked Caribbean scent. There should still be a little liquid in the pot, so start adding the trimmed beans in and give it a good stir. Take the heat up to med and bring to a boil. With the little liquid we have, it will be almost like steaming the beans in the stewed beef.

Here’s where you’ll personalize this dish. I allowed the pot to go for about 12 minutes after adding the beans as I like the beans to maintain a bit of that lovely green colour and have a little ‘bite’ to them. If you like your beans cooked soft, you’ll have to cook it a bit longer. Taste for salt at this point and adjust accordingly. Turn up the heat to burn off any liquid.

This dish is loaded with flavors and uniquely Caribbean! As a side dish it can serve about 5 people and goes well with rice or roti… but Tehya and I usually eat it like a stir fry when we can’t wait for the rice to be done cooking. It’s also great on sandwiches!

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.

Meat & Poultry

Island Style Chicken Strips.

May 27, 2025September 14, 201224 Comments

After posting the video recipe for these island style chicken strips on the Youtube channel, it quickly became one of the most requested recipes. Following on the technique we’d use for making fried chicken when I was a kid on the islands (still remember pounding the Crix crackers to make the crumbs), these could easily be the best chicken strips you’ll ever have. While making the Mango Honey Mustard BBQ Sauce I felt I needed to have something to go along with it and I really didn’t feel like grilling, so I went freezer diving and came up with a couple chicken breast. The rest is delicious history.

You’ll Need…

2 chicken breast (split) about 1 lb
2 eggs
2 scallions
1 tablespoon thyme
1 tablespoon parsley
1/4 teaspoon sea salt
salted crackers (about 1.5 cups crumbs)
1/4 teaspoon black pepper
2-3 cups oil for frying (veg oil)
3/4 cup all purpose flour

Notes. I used a bone in chicken breast which I got the strips from, but you’re free to use boneless chicken breast if you’d like to save on time. Remember to wash the strips with the juice of a lime or lemon and cool water, then drain dry.

Place the crackers in a zip lock bag or in a tea towel and using a rolling pi or wine bottle, crush until you have the consistency of bread crumbs. I like a bit of texture, so I try to leave some of it a bit chunky. Set aside in a bowl.

Chop (finely) the scallions, thyme and parsley. Then add it to the bowl with the cracker crumbs and give it a good stir. I know this step is a bit strange to my Caribbean readers as we’re seasoning the bread crumbs and not the chicken as we would traditionally do.

Cut the chicken into 1/4 inch strips (don’t fuss with being even), wash, drain and set aside. Crack both eggs into another bowl and toss in the black pepper and salt and give it a whisk. We now have the chicken cut into pieces, the seasoned crumbs and eggs. It’s time to set up a batter and frying station. We’ll need the veg oil in a deep pan (I used a small wok so the oil doesn’t splatter onto the stove while frying) on med/high heat, a plate with the flour, the seasoned crumbs, the chicken strips, egg wash and have a paper towel lined plate or basket to drian off the excess oil when the chicken strips are done cooking.

Take a piece of chicken and dust it in the flour, then into the eggs (make sure it’s covered in the eggs mix) and drain off the excess egg and roll in the seasoned bread crumbs. Do about 4-5 of these so once you start adding to the hot oil, you’ll have a few to go in at the same time.

Your oil should be hot by now, so gently place each strip in. Flip after a couple minutes and keep an eye on them. If you find that they’re browning too fast, turn your heat down a bit. It takes about 5-7 minutes to fully cook and have that lovely golden brown colour. Drain on the paper towels and continue until all the chicken strips are cooked. Sprinkle (while hot) with a little sea salt (not mentioned in the ingredient list).

These chicken strips will look stunning when they come out of the fryer, with the golden colour and specs of green herbs. And not to be out done… they will be absolutely delicious. With a wonderful crunch from the seasoned cracker crumbs (airy as if yo used panko crumbs), tender and very moist (fully cooked) on the inside. You’ll be a super hero to your kids after you serve up a batch of these.But be warned that they won’t want you to go back to the stuff you used to get them at Mc Donalds.

TIP: Thread each chicken strip onto a bamboo skewer before battering (cook as mentioned above) and you’ll have an attractive dish to take to your next company lunch… finger food heaven! Place on a platter lined with some leaf lettuce (gotta have a green back ground) and serve with a little of that mango honey mustard bbq sauce I showed you how to make a couple recipes ago. You’ll look like a culinary star!

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.

Meat & Poultry

Jerk Pork Sliders

May 27, 2025September 12, 20124 Comments

Traditionalists can be very picky when it comes to any food labelled as being ‘jerked’, as they feel any jerked meat must be done over pimento wood. Though I agree that there’s the unique taste from the smoke off the pimento wood… but when you can’t source the actual pimento wood you must rely on a bold jerk marinade to help achieve maximum flavor. These jerk pork sliders are guaranteed to excite your taste buds with the brightness of the scotch bonnet pepper and the earthy goodness of the all spice, cinnamon and nutmeg. But it doesn’t end there… take a look at the ingredient list below and you’ll see how we do it in the Caribbean to achieve the perfect jerk pork sliders.

You’ll Need…

1/2 scotch bonnet (seeded and chopped)
1 scallion
2 sprigs thyme
1 clove garlic
1 teaspoon allspice
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon black pepper
1/2 teaspoon sea salt
1 teaspoon brown sugar
1 tablespoon white vinegar
1 tablespoon lime juice
1 teaspoon soy sauce
1 lb ground pork
1 tablespoon orange juice
1/4 teaspoon grated ginger

Notes: You can use a habanero pepper if you can’t source scotch bonnet peppers or your fav hot pepper (if all fails use some hot sauce for the kick). You can also use ground chicken, beef or turkey if you don’t dine with the swine.

You’ll need a food processor or blender (or chop as fine as you can), but first give the scallion, scotch bonnet pepper and the thyme a rough chop. Then add all your ingredients (except the ground pork) into the blender and work it until you have a smooth consistency. If the stalk of the thyme is not tender, remember to remove the little leaves off the woody stalk and discard. If you blend any woody stalk it will not break down all the way and you can have a potential choking hazard.

Place the ground pork in a deep bowl and pour the marinade over it. Using your hands (or spoon) work everything until it’s well incorporated. Here’s a trick to help shape the jerk pork sliders to fit evenly on your bun. Place a sheet of cling wrap on a flat surface, then make a log with the now seasoned meat on the wrap. Try to shape it about 1/4 inch bigger (circumference) than the size of your bun as it will shrink as it grills. Now roll and shape as you do with the cling wrap until you have a sort of thick sausage. Seal the ends and place in the freezer to set. It may take a couple hours.

In the meantime I prepared a Caribbean salsa to top my jerk pork sliders. Basically avocado, tomato, mango, cilantro, sea salt, black pepper, red onion and a drizzle of extra virgin olive oil (add a little organic honey if you have as well).

After the roll is firm, slice it with a sharp knife into the thickness you want (wet your knife for easier slicing). All you have to do now is grill on a hot grill as you would normally grill burgers. Since this is pork I like grilling slow, but until it’s fully cooked all the way through.I’m sure you can cook these in a frying pan on the stove top as well.

In my haste to get my dinner on, I totally forgot to toast the buns for that extra “bang”. But all you have to do now is place one of these jerk pork patties on your toasted bun, top with that beautiful Caribbean salsa and enjoy! There’s no need for any other condiments as the salsa will have that rich creaminess from the ripe avocado and the pieces of ripe mango will explode in your mouth with every bite.

These jerk pork sliders will be an absolute hit at your next BBQ as people as drawn to sliders in general, but with the unique punch of the jerk marinade we infused the ground meat with before grilling, will have friends and family begging you for the recipe. Remember when using the scotch bonnet pepper to wear gloves, wash your hands immediately after with soap and don’t include any seeds if you’re concerned about raw heat.

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.

Seafood

Curry King Fish.

November 12, 2014September 7, 201236 Comments

A while back while doing one of those internet “20 Questions” I was asked “what would be your last meal?” and without even blinking my eye I said “my moms curry king fish”. Every winter before our parents head back down to the Caribbean to revel in that wonderful Caribbean sunshine, it’s my dad’s job to search out a huge King fish at the local Asian grocery stores and mom’s chore, is to ress ah curry on it.

My dad is very picky when it comes to choosing the ‘right’ King fish, so he starts his search about a month in advance. Maybe I’ll get him to share his tips with us in a coming video in the Food FAQ channel. After making a huge pot of curry king fish, she them place a slice along with some of the rich gravy into freezer containers (yup, we have special containers just for this yearly tradition) and they’re then sent down to me to last the winter. That woman’s curry fish is absolutely divine and though I’ve tried, I’ve never been able to really duplicate her recipe as she does.

You’ll Need…

4 slices King Fish (about 1.5 lbs)
1 onion
1 tomato
1 tablespoon Caribbean green seasoning
2 cloves garlic
3 leaves shado beni (or cilantro)
1/2 scotch bonnet pepper
1 cup water
4 tablespoon flour
2 tablespoon curry powder
2 tablespoon veg oil
oil for frying the fish
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup bell pepper (optional)
1 scallion (green onion/spring onion)
1/2 teaspoon amchar masala

Notes: You’ll need the juice of half a lime or lemon to wash the fish as it’s typically done in the Caribbean. The King fish slices will have a center bone, so do let your guests know when serving. The bell pepper is not a traditional ingredient, but I’m making use of it before it goes bad in my fridge.

To make your own amchar masala, toast the following in a dry frying pan… 4 tbsp coriander seeds, 1 tbsp cumin seeds, 2 tsp black peppercorns, 1 tsp whole fennel seeds, 1 tsp brown mustard seeds, 1 tsp fenugreek seeds and then grind in a coffee grinder or mortar and pestle.

Wash the slices of King fish with the juice of half a lime or lemon and some cool water, drain and set aside as you chop the onion, scallion, garlic, tomato and scotch bonnet pepper. As we’ve discussed in the past try not to use any of the seeds in the scotch bonnet of you don’t want that raw heat, remember to wear gloves if you’ve sensitive skin and don’t forget to wash your hands with soap and water immediately after handling them. Give the shado beni a rough chop as well and set aside for later.

Place the fish slices in a large bowl and season with the salt, black pepper, tomato, scallions, scotch bonnet pepper, amchar masala, 1/3 of the curry powder, 1/2 of the onion, green seasoning and bell pepper if you choose to use it.

Seal the bowl with some plastic wrap and place in the fridge to marinate for at least 1 hour. After which it’s time to quickly fry each slice of fish as part of this tasty curry fish recipe. I basically had a small station set up. The seasoned fish, a plate with the flour, the oil for frying (about 2 cups veg oil) and a wire basket lined with paper towels to drain off extra oil after frying.

Shake off any extra marinade on the fish, then dust in flour and place in the hot oil. Be gentle when placing the fish in the hot oil, so it doesn’t splatter and burn you. Cook on each side for 3-4 minutes (until you start getting a bit of colour) as we don’t want to overcook the fish. We will be cooking it further when we create the curry sauce. Place the fried pieces of fish on the paper towels to drain as we create the tasty curry sauce.

In a deep saucepan, heat the 2 tablespoon of veg oil on med/high heat, then toss in the remaining half of the onion and garlic. Reduce your heat to low and let that gently cook for a couple minutes. You should have a nice flavor base started at this point, so it’s time to toss in the remaining curry powder (I used a madras blend from the Caribbean) and stir well. It will start to go darker and grainy. Stir and allow to bloom for 3 minutes! Your kitchen should have that ‘wicked’ scent by now. It’s now time to empty all the marinade (chopped stuff) into the pot and give it a good stir. Turn your heat to medium and bring to a boil. In the same bowl you had the fish marinating, add the 1 cup of water to is and swish it around to pick up any remaining marinade.

Pour in that water into the pan and bring to a boil and allow to simmer for about 3-5 minutes to allow all those flavors to marry and make good things happen in that pan.

It’s now time to gently add back the pieces of fish to the pot to help complete the curry fish dish. I simply used my hands to do this part as I didn’t want the fish to fall apart and I had to shake the fish pieces so they would make it among the lovely sauce. Allow it to simmer for about 5 minutes and if you can.. flip the pieces of fish. If not, spoon some of that curry sauce all over the fish as it simmers away.

The sauce will start to thicken up, the fish will be infused by all the wonderful flavors we created and your curry fish will now be ready to serve. Rice, roti, ground provision.. even on it’s own, this curry fish will be a hit! As you turn off the stove, top with the chopped shado beni (or cilantro) and place the lid on the pan. The remaining heat will heighten the natural flavor of the shado beni and it will add a lovely undertone.

Note: Remember the sauce will thicken further after it cools down and the residual heat form the pan will also contribute to this, so don’t worry if the sauce seems a bit runny at first.

Admittedly this is an excellent curry King fish, but it’s nothing as scrumptious as the curry fish our mom makes… among other things.

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.

Seafood Vegetarian

Stewed Pumpkin With Shrimp.

September 1, 2012September 1, 20128 Comments

Like okra, pumpkin is one of those things I’m only just starting to really appreciate. Pumpkin is heavily used throughout the Caribbean to add extra body to stews and soups, in desserts like cassava pone and how could one forget the classic pumpkin rice. However ever since my mom made pumpkin with shrimp a few years back for me, it’s got to be tops on my list. This pumpkin talkari (word for side dish) recipe is a clone of her’s, but like so many things this woman prepares… I could never match her skills.

You’ll Need…

4 cups pumpkin (peeled and cubed – 1 inch pieces)
1 medium onion
1/2 scotch bonnet pepper
3 cloves garlic chopped fine or crushed
1 tablespoon olive oil (extra virgin works best for me as it gives it a nutty flavour)
1/2 teaspoon salt (check at the end of cooking to add more if needed)
3/4 teaspoon golden brown sugar
3/4 cup shrimp
1 teaspoon green seasoning
1/4 teaspoon black pepper

Notes: I was able to track down the same type of pumpkin we use in the Caribbean (Common Name: “calabaza”, “Caribbean pumpkin”, Cuban squash, West Indian pumpkin) at a local West Indian grocery, so I was quite happy. Click Caribbean Green Seasoning if you’d like to see a video showing how to make this versatile green seasoning we use in most of our meat and fish dishes in the Caribbean.

Before we get to the prep work and actual cooking, lets briefly marinate the shrimp for a few minutes. You should have cleaned and deveined shrimp (wash with a little lemon or lime juice and cool water), then add the black pepper and green seasoning paste and give it a good stir. Let that marinate as we get ready to cook (no need to marinate too long or the green seasoning will start cooking the shrimp).

Peel, cube and wash your pumpkin.. the skin may be a bit tough as it’s thick and waxy. Use a sharp pairing knife or potato peeler. Chop the onion and scotch bonnet pepper and do remember to wear gloves when handling such potent peppers and don’t include any of the seeds. The seeds and white membrane surrounding the seeds is where most of the explosive heat will be, so discard. Crush or chop the garlic in thin slices.

It’s now time to start cooking (if you prepped the pumpkin in advanced, be sure to keep it in a bowl with cool water to prevent it going discolored) , heat the olive oil (you can also use veg oil) on a medium heat, then add the seasoned shrimp. Stir quickly as we want to cook the shrimp half the way through and create a flavor base at the same time. After 2 minutes, remove the shrimp and place it back in the same bowl it was marinated in.

Now add the onion and garlic to the pan and cook for 3 minutes on low heat. Again we’re building the layers of flavor, so the finished pumpkin with shrimp is finger licking.

Add the slices of scotch bonnet pepper and give everything a good stir. Now add the cubed pumpkin (be sure to drain first), top with the salt and give it a good stir. Place the lid on the pot and after 2-3 minutes you’ll start to hear a sort of sizzle. That’s the pumpkin starting to boil as it will release it’s own natural juices. Give the pot a stir, turn down the heat to low and let it simmer for about 25 minutes. Be sure to stir every 4-5 minutes.

After 25 minutes the pumpkin should start to melt away and you’ll notice there will be a lot of liquid in the pot. Remove the lid and turn up the heat to start burning off the liquid as an ideal pumpkin with shrimp will have a sort of dry finish. After most of the liquid is gone (about 4-5 minutes), add back the semi cooked shrimp to the pot, as well as the brown sugar. Continue cooking to burn off any remaining liquid. It took about 4 minutes for it to go to the consistency I wanted.

Taste for salt and adjust accordingly. Depending on the texture you like, you can use the back of your cooking spoon to crush any remaining chunks of pumpkin, so you have a relatively smooth finish. But if you like it a bit chunky, do nothing.

Personally I like this pumpkin with shrimp with roti, but I learned that is just as delicious with brown rice since I was too lazy to make roti. You can do this fully vegetarian by following the vegetarian version of cooking pumpkin at pumpkin talkari recipe.

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.

Grilling Sauces & Condiments Vegetarian

Mango Honey Mustard BBQ Sauce

May 29, 2025August 29, 20125 Comments

After posting the Homemade Tamarind BBQ Sauce recipe a while back, I got a message from the Crucian Contessa (a talented Caribbean food blogger) that she had an out-of-this-world mango BBQ sauce and it turns out she was willing to share it with me/us. In the past we’ve been guilty in the Caribbean of not being as creative with the abundance of fresh local ingredients we’re blessed with, but I’m seeing a huge shift in the culinary culture of the islands, which is very positive. The trouble with that is, we’re now seeing a lot of traditional recipes being lost to more modern fusion type cooking. It’s always an interesting balancing act when I try to keep traditional recipes alive and at the same time let my creative side go wild.. but with a Caribbean twist.

I urge you to check out the tasty offerings the Crucian Contessa stirs up on a regular basis on her website at: https://www.cruciancontessa.com/ But please don’t visit when you’re hungry as her creativity in the kitchen, along with her beautiful pictures will surely get the drool on.

This mango bbq sauce is excellent on grilled meats and fish and we quickly found out that it was just amazing as a dipping sauce for chicken strips. I tried to stay as close to the original recipe to show respect for the work CC put into developing such an exciting sauce… but in true Wicked Chef fashion, I tweaked a couple things to give it a sort of personal touch.

You’ll Need…

3 Sweet Seasoning Peppers
1 tablespoon butter
2 cups chopped mango (ripe)
1 Tablespoon freshly grated ginger
3 green onions
A pinch of allspice
1 Teaspoon of Black Pepper
3/4 teaspoon sea salt
½ cup Lime Juice
¼ cup Dijon Mustard
¼ cup Honey
2 Tablespoons Ground Mustard
¼ cup Light Brown Sugar
1 Tablespoon Worcester Sauce
1 Tablespoon Molasses
2 Stalks Shado beni (aka culantro)
½ cup Apple Cider Vinegar (organic)
1 Tablespoon White Vinegar
1 cup mango juice
1 teaspoon paprika
1/2 scotch bonnet pepper (no seeds)

Notes: If you’d like to add a bit of a smoky undertone, you can add some chilli powder or chipotle peppers to the sauce. I used the paprika for the rich colour and I like the smokey element it brings. To add a kick to this mango bbq sauce, use an entire scotch bonnet pepper and include the seeds. If you can’t get shado beni, use about 5 tablespoons of chopped cilantro.

Wash, peel and dice your mango (you can probably use frozen mango chunks as well) and set aside. Then give your green onions (aka scallions or spring onions) and peppers a fine chop. Now heat the butter in a heavy pot (distribute heat better) and start building a flavor base. Add the green onion, peppers, spices, black pepper and grated ginger to the pot and turn your heat down to low so it cooks very slowly. Stir and cook for 4-5 minutes.

Turn up your heat and start adding the mango chunks, give that a stir and add everything else to the pot. It’s important that you stir well and bring up to a boil.

After it comes to a boil, reduce the heat so you have a gentle simmer going and place the lid on the pot and allow to cook for about 25 minutes. You will have to stir every 4-5 minutes as it may start to stick to the bottom of the pot. Your kitchen will have a very intoxicating aroma and your sense of smell will get confused. The same will happen when you taste this mango bbq sauce… you won’t know if it’s the mango, the mustard or the mellowness of the honey that’s attracting all that attention from your taste buds.

After 25 minutes, you should taste for salt and adjust accordingly. Since no 2 mango are the same (can be tart at times), you may have to add a little more honey or mustard.. the goal is to have a wonderful blend of flavors, but keep the present of mango as the key subject of the sauce. By now your sauce should have started to thicken up and the mango should be dissolving. You can certainly play around with the consistency (if you want it chunky, runny or thick). I then turned off the stove and used a submersion blender to make my mango bbq sauce a bit smooth. You can use a wire whisk or potato masher as well with pretty much the same results. If using a blender as I did, try not to over work it or risk it going frothy.

Crucian Contessa was quite correct when she said that this mango honey mustard bbq sauce is out of this world..as we had it the same night with some Caribbean Style Chicken Fingers and Caron was raving how delicious it was. So delicious, she packed my share for lunch at work the next day.

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.

Seafood

Fried Okra With Salted Cod.

August 27, 2012August 27, 201215 Comments

Okra or ochro as it’s passionately known in the Caribbean is quickly becoming one of my favorite ingredients to prepare. Gone are the days when our mom couldn’t even beg us to eat fried okra or okra in general. Steamed, fried, stuffed or in stews.. I love me some okra now. I recall my mom always having okra in her small kitchen garden at the back of our home and it was my duty to pick them for making callaloo on a Sunday. That was my only okra intake as a child.. in callaloo. I still recall getting wet by the dew drops on the leaves of the plant before the morning sun came up and how you had to be careful not to brush too much against the plant or you’d have to deal with itchy skin.

You’ll Need…

1lb okra
4 tablespoon Veg Oil
1 medium onion
3 cloves garlic
1 tomato
1/4 teaspoon black pepper
1 cup salted fish *
1/2 scotch bonnet pepper

Notes: I used salted cod but you can use your fav type of saltfish. Since the flakes of salted fish will still contain some salt, you may not need to add any salt to the dish. However do taste near the end of cooking and adjust accordingly. Remember when working with scotch bonnet (and any hot pepper) that most of the raw heat is in the seeds and white membrane surrounding the seeds. Discard if you’re concerned about the heat. Cooking okra like this uses a lot of oil, so I used a non stick pan to help cut back on the amount of oil I needed.

Okra is notorious for having a slimy texture and this is what usually turns people off it. This little tip will help you overcome this.. wash and dry the okra with paper towels, then trim off the stems. Cut into 1/4 inch wheels (or any shape you like), then line a cookie sheet with more paper towels or a tea towel and spread the now cut okra onto the cookie sheet. Try to make it one layer, then place in direct sun for a couple hrs to dry off. If you don’t have that wonderful Caribbean sunshine, simply place it in a corner of your kitchen and allow it to air dry for a few hours.

If you’re not sure how to work with salted fish, you must check out this video : How To Prepare Salted Fish Basically you have to place the salted fish in a deep pot, cover with water and bring to a boil. Leave for 2-25 minutes on a rolling boil, then drain and rinse off with cool water. Now break apart into flakes or shred. The goal is to remove most of the salt the fish is cured in, rehydrate the fish so it plumps up and to sort of tenderize it a bit.

Heat the oil on a medium heat in a non stick pan and add the shredded salted cod. Reduce to a low heat and allow to cook for about 4-6 minutes. As the pieces of fish starts to crispy up and edges go brown, it’s time to add the sliced onion, scotch bonnet pepper garlic and black pepper. Allow this to cook on a medium heat for a couple minutes. The idea is to create a very flavorful base before we add the sliced okra.

With your heat still on medium, add the now dried okra slices into the pan and give it a good stir. Please don’t cover the pan.. we don’t want to add any moisture to the pan or risk it going slimy.

Here’s where you can personalize the dish. I like my fried okra with a little crunch but the edges must be browned, so I allowed mine to cook for 20 minutes but you can certainly cook longer or less time. After 20 minutes I topped with the tomato (please remove all seeds and liquid before dicing) and gave it a good stir. Basically the tomato is to brighten up the dish, so 2 minutes of cooking and the fried okra should be done. The last couple minutes is when you should taste for salt and adjust accordingly. It’s important to add salt near the end of cooking when working with okra as it will also cause moisture to develop and you really don’t want that.

I could honestly have this for breakfast. lunch or dinner.. give me some brown rice, roti or flour dumplings and I’m cool as a cucumber. This fried okra recipe is a HIT and I’m sure you’ll change your thoughts o okra after you’ve given it a try.

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Seafood

Shrimp Fried Rice.

October 11, 2012August 17, 201216 Comments

After striking gold with readers after posting the vegetable fried recipe earlier in the year, I knew I just had to post this shrimp fried rice recipe for you all. Not only is shrimp fried rice an excellent one pot meal on it’s own, it’s also a great way to use left-over rice you may have from a previous night’s dinner. I must confess that this was not a planned recipe as I would normally do… before setting up the cameras etc. There was some serious noise originating out of my belly and I knew I had to get some food down there before a fete broke out. It was then that I noticed that there was some cooked rice in the fridge.. one thing led to the next and I was enjoying a lovely lunch in the back yard within half hour. This shrimp fried rice takes less than 6 minutes to cook, but I had to wait for the shrimp to thaw or things would have been much faster.

You’ll Need…

1/4 cup small shrimp (cleaned/deveined)
1 medium onion
1 scallion
1/4 cup diced celery
1/4 cup diced carrot
1/2 scotch bonnet pepper
1/2 teaspoon grated ginger
1 1/2 tablespoon soya sauce
1/2 teaspoon oyster sauce
1 teaspoon Sesame oil
1/4 teaspoon Chinese 5 spice powder
1/4 teaspoon black pepper
2 cups rice (cooked) * see note below
2 tablespoon vegetable oil

Notes: You can also add added flavor by adding a couple cloves of crushed garlic the same time you add the grated ginger. I used brown rice which I cooked in salted water and allowed to chill in the fridge (it was left over rice). It’s important that you use chilled rice to get that lovely grainy texture of good fried rice.

Clean, devein and wash your shrimp.. then pat dry. In a small bowl place the shrimp and season with the black pepper and 5 spice powder. Let that marinate as you prepare the other ingredients. If you don’t know how to clean and devein shrimp, watch this video: How To Clean And Devein Shrimp.

Chop the onion, scotch bonnet pepper and scallion, then cube the carrot and celery (try to maintain the same size for even cooking).

Place your wok or non stick frying pan on medium/high heat and add the vegetable oil. Now add the onion and grated ginger and give it a good stir. You’ll be amazed at the lovely aroma which will hit you smack in your face. Now add the cubed celery and carrot as they will need to cook a bit so you have a slight crunch as you enjoy this dish. Allow that to cook for a minute or two, then add the seasoned shrimp and stir. Here is where you would also add the chopped scotch bonnet pepper slices (gotta have that Caribbean sunshine).

Add the soy sauce, sesame oil and oyster sauce to the pan.. don’t get alarmed when it get the entire pot blackish, it will balance off once we add the rice. Let that warm through for about 30 seconds, then add the chilled rice and give it a good stir.

It’s very important that you stir this very well so the rice is coated in that lovely colour and flavor we built. It should take about 2-3 minutes for the rice to heat through and pick all those exciting flavors of this shrimp fried rice. Now top with the chopped scallion and stir well.

You will notice that we did not add any salt as the soy sauce will add the element for us, plus the rice was cooked with salt. If you find that the overall colour is not dark enough for you, you can certainly add more soy sauce as necessary. Do remember that the more you add, it will change the saltiness of the finished dish.

The idea is to have everything prepared as you want to cook on a relatively high heat..FAST!

It was a day of leftovers as I included a piece of wicked jerk chicken I made the day before when we had some friends over. If shrimp is not your thing, you can certainly use chicken (slice thin) for an amazing chicken fried rice.

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Vegetarian

Ital Soup A Vegetarian Delight.

November 8, 2014August 12, 201216 Comments

I’ll be honest and confess that I have little experience cooking Ital food (no salt, no meat.. usually not for me), but I’ve had several requests over the past few months and a friend of mine who’s a practicing Rastafarian commented that I’m not showing him much love with my offerings. So with a little research I came up with this delicious ital soup, which I know is a good representation of their diet code. However I’ve had conflicting info come my way when it comes to cooking without salt. I grew up knowing that my dreddy friends didn’t partake in meats and salt, but I was told that some make the exception and use sea salt. In this recipe you will notice that I didn’t use any form of salt, so it was a bit challenging to have a well balanced soup since my palate is so dependent on this sinful addiction. Feel free to add salt to your taste if it’s not a dietary restriction.

You’ll Need…

1 cup pumpkin (cubed)
1/2 teaspoon black pepper
1 scotch bonnet pepper
1 cup dried split peas
8-10 cups water
1 onion
3 cloves garlic
3 eddoes
1 medium sweet potato
2 potato
2 scallions (aka green/spring onion)
6 sprigs fresh thyme
2 tablespoon oregano (fresh is best)
2-3 cups callaloo bush *
1 carrot
1/2 cup celery
2 cups coconut milk
5 okras
tablespoon freshly grated ginger (optional)
1 plantain (half ripe)
1 carrot

Notes: The callaloo (Jamaica) bush is also known as chorai bhagi or spinach in the Caribbean. If you can’t source callaloo bush, feel free to use typical North American spinach, baby dasheen bush leaves or shredded cabbage. Additionally you can also add yam, dasheen, cassava or green cooking bananas if you have those things readily available.

We’ve got to create the base for this lovely ital soup and since the dried split peas will take much longer to cook than the other ingredients, we need to put that to cook first. Wash the split peas then put it in your soup pot (huge) and pour in the 8 cups of water. Also chop the scallion, garlic, onion and celery. As the peas comes to a boil add these flavourful ingredients. reduce to simmer and let cook until the peas and tender (about 45 minutes). Place the scotch bonnet pepper in the pot whole as we want to flavor and not the raw heat. At the end of cooking you can remove it from the pot. However if you like the heat, you can certainly burst it open to release the Caribbean sunshine.

When the peas are tender and starting dissolving, it’s time to add the other ingredients. So peel, cube and wash the plantain, eddoes, potato, sweet potato, carrot and pumpkin, then add it to the pot. Now pour in the coconut milk and don’t forget to add the thyme, black pepper and oregano. Make sure you have enough liquid in the pot to cover everything. You can add more water or coconut milk if more liquid is required. Bring to a boil and reduce to a gentle simmer.

Trim the stems off the okra and cut then into 1 inch pieces and ad to the pot. When cubing the ground provisions try to keep them uniform in size so they cook evenly (cut them in big pieces so they hold their shape as they cook). After 25 minutes everything should be almost cooked all the way through, so it’s time to wash and trim the callaloo bush and add it to the pot. Basically all you have to do is remove the leaves off the stem, wash and roll like a cigar and chop into 1/2 inch strips.

Allow it to cook for a further 7-10 minutes so the callaloo bush adds additional flavor and the soup thickens up. If you’re adding salt, now would be a good time (adjust accordingly). NOTE: This soup will thicken up quite a bit as it cools, so make sure you leave a fair amount of broth to compensate.

Now is a good time to remove the scotch bonnet pepper and if you added the thyme with the sprigs, do remember to fish them out as well.

With all the natural seasoning we added with the fresh herbs, you’ll be quite surprised at how tasty this ital soup will be. By using herbs like parsley, savory, thyme, marjoram and celery you’ll add so many levels of flavor to meals, you’ll be better equipped to handle a salt free diet. A nice touch is some fresh squeezed lime juice to top your steaming bowl of ital soup and be prepared for one of the most hearty meals you’ve ever had. You’re guaranteed to have the sleepies after a hot bowl of this ital soup.

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Desserts

Cassava Pone

May 26, 2025August 4, 201292 Comments

If I had a dollar for every time I’ve been asked for a cassava pone or “doubles” recipe, yuh boy would be rich. No Joke! Though I’m still to come up with a good doubles recipe, I’m very excited to share this tasty cassava pone recipe with you all. I’m sure “bake and shark” will replace the requests for cassava pone now that I’ve finally got around to getting this up.

As there are islands in the Caribbean, so too the many recipes for making pone as it’s lovingly referred to at times. In this recipe I’ve tried my best to cover all the basics to give you a mouth watering slice of cassava pone, but you can certainly personalize it as you get better at it. I do things a little different than my mom (who’s recipe I used as the base for this), and dare I say my version is better than hers?

You’ll Need…

3 cups grated sweet cassava
1 cup grated coconut
1 cup grated pumpkin
1 cup brown sugar
1 teaspoon ground cinnamon
½ teaspoon nutmeg
2 tablespoon melted butter
1 cup evaporated milk
1/2 cup coconut milk
1 teaspoon baking powder
1 teaspoon vanilla essence
1 teaspoon grated ginger
½ cup raisins

Notes: Some work is required as far as the grating of the cassava and pumpkin, but you can also use a food processor or purchase the already grated cassava from your local (well stocked) grocery store and those of us in North America, can certainly use pumpkin pie filling. I know it’s not traditional, but sometimes convenience beats out on tradition. Same can be said for using canned coconut milk and not worrying about grating dried coconuts to get the milk out.

The first step is to peel, wash and grate the cassava and pumpkin. The skin on both the pumpkin and cassava will be a bit tough so you’ll need a sharp pairing knife or potato peeler. Now it’s just a matter of grating both items. It will take a bit of labor and do watch out for your fingers when the pieces get small as you grate away. At that point I usually use a piece of paper towel to hold onto the small pieces so I have a better grip. If you’re not in the Caribbean or somewhere tropical where cassava is grown, you may notice that it’s skin may be waxy. I believe the cassava is dipped in wax to help prolong it’s shelf life when it’s exported so don’t be alarmed. I’ve been told that you can find already peel cassava in the frozen section of the grocery store, which works well for this recipe. But I can’t confirm the results when used as I’ve never personally used frozen cassava.

Now it’s just a matter of assembling everything into a thick batter. Start off with a large bowl (you’ll need a wooden spoon or whisk) and add in the coconut milk, sugar and spice. Give that a good whisk to break down the sugar. Then add everything else and mix well. In the mean-time preheat your oven to 350F.

The next step is to grease a baking pan/dish (I used a ceramic pie dish).. you can use cooking spray or a light coat of butter as I did. Now pour in the batter into the baking dish and place on the middle rack of your now hot oven.

Since every oven differs when it comes to maintaining it’s heat and distribution, you’re aiming for 1 hour of baking. However if you find that the middle of the cassava pone is still wet or not as firm or golden brown as the edges, do allow it to bake for 10-20 minutes more. I ended up leaving mine for an extra 15 minutes if memory serves me right. I did the toothpick test.. stick a toothpick into the middle of the pone and if it comes out clean it means it’s fully cooked.

It’s very important (and you’ll need to ignore the temptation) that you allow the cassava pone to fully cool before slicing.

Your entire house will be blanketed with the lovely aroma of baking goodness and don’t be surprised if your loved ones keep asking “is it done yet?”. I purposely turned on the fan above our oven (vent) to pump the enticing scent throughout the neighborhood. You could hear neighbors mutter “what is he making now”, area dogs were barking hysterically and people on their evening walk would pause as they walked by our house (with a quizzed expression on their faces). Yea.. the wicked chef is at work again!

There is a bit of work involved if you choose to grate your ingredients, but I assure it will be well worth the effort. If you’re not from the Caribbean and you do have friends from the region.. make one of these and surprise them. you’ll instantly get an island passport of choice (smile).

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.

Seafood

Callaloo With Green Bananas, Salted Cod And Simmered In Coconut Milk.

August 1, 2012August 1, 201218 Comments

I know my Trinbagonian friends will be asking “what this fella trying to pull off as callaloo” as Callaloo in Trinidad and Tobago and a number of the other beautiful islands which make up the Caribbean, is a delicious dish and not a plant. In Jamaica the (plant) callaloo is a much loved ingredient in many of their dishes and is what other islanders will refer to as spinach and/or chorai bhagi. Now that I’ve cleared the air (any confusion), let’s take a peek at a very hearty and delicious dish with strong Caribbean roots (no matter how you call the greens we’ll be using).

BTW, the callaloo (bhagi) is fresh out of my garden and would be considered “organic” (I don’t use pesticides etc) by today’s standard.. you ever notice how much more expensive “organic” vegetables (and meat) are in the grocery store. personally I think it’s rip-off (who monitors these farmers?).

You’ll Need…

1 cup salted fish (see note below)
1 tomato
5 green bananas (cooking bananas)
1 scotch bonnet pepper
3 sprigs thyme
1 onion
3 cloves garlic
2 tablespoon vegetable oil
1/2 teaspoon salt
2 scallions
1 cup coconut milk

* 1 bundle of callaloo (about 8 cups when chopped)

Notes: I used salted cod fish (which is dry and salted) but you can use your favourite salted fish (Alaskan,Pollock..etc). In the video clip below I’ll show you how to prep the salted cod for use in this dish (soak, boil and shred). The green bananas will be called “green fig” and/or “cooking bananas” in your fav grocery store.

Wash the callaloo bush repeatedly under cool water to remove any sand or dirt. Then trim off the leaves and tender stems. I then peeled back on the stems to remove the exterior (this way it’s not stringy when cooked). Make small bundles with the now trimmed leaves (1/2 inch thick) and cut into ribbons. Place in a bowl with water to remain fresh. When it’s near time to cook it, drain thoroughly.

Next up we need to prep the salted fish for use. This may mean (depending on the variety you use) soaking for a few hours in cool water, then discard that water and place the salted fish into a pot covered with water and bring to a boil. Boil for 25 minutes, then drain, rinse with cool water and then trim/shred. This is to re hydrate the dried salted fish and to remove most of the salt it was cured in.Then it’s just a matter of using a fork (or your fingers) to shred it.

We’ve got to cook the green bananas before we can add them to the pot with the other ingredients. Basically all you have to do is trim off the ends of each banana, place them in a deep pot, cover with water and bring to a boil. As it comes to a boil, add the salt and allow it to cook for about 20-25 minutes. Then drain, allow to cool and peel off the skin, then cut into 1 to 2 inch pieces. If you know how to peel green bananas, you can certainly peel before boiling, but I find it’s much easier to boil with the skin on and peel after. When the green banana is fully cooked, you’ll notice the skin (banana peel) will crack and start separating from the flesh.

As the banana cooks, it will go from that brilliant green to a dark (almost black) colour.. that is normal. The next step is to chop the tomato (set aside for later), onion,, scotch bonnet pepper, scallion, garlic and thyme. Remember when using scotch bonnet peppers, to wear gloves, wash your hands with soap immediately after use and don’t include the seeds if you can’t handle the raw heat.

Now that everything is prepped, it’ time to drain the chopped callaloo and heat the oil on a medium flame (deep pan). Then add the shredded saltfish to the pot and lower your flame to low. Allow this to cook for about 5 minutes, until the pieces of cod gets a bit crispy and flavors the entire pan. It will start to stick to the bottom of your pan..scrape and stir. Now add the chopped onion, garlic, scotch bonnet pepper, thyme, scallion and black pepper to the pan and allow to soften up and build that lovely flavor base (about 3 minutes).

Now it’s time to add the chopped callaloo to the pot and give it a good stir. At first it may seem a lot for the pot, but as it cooks down it will wilt and you’ll have enough room. Top with the coconut milk and salt.. cover the pot and let that cook on a medium/low heat for about 15-20 minutes.

Remove the lid (remember to keep stirring), add the the pieces of cooked green banana and give it a good stir. It’s natural for the callaloo to spring it’s own juices, so turn up the heat and try to burn off any remaining liquid in the pot. Should take about 5 minutes. Taste for salt, top with the chopped tomato and you’re done.

For the amount of callaloo I had, I could have easily put about 4 more green bananas in the pot.. but I love me some callaloo, so I didn’t make it an issue. The lovely flavor base we made with the salted cod and the other ingredients, will certainly rock your taste buds. If you’ve never had cooked green banana the texture will be similar to a very firm potato (like a baked potato) and the callaloo will be almost the same as spinach.. but with a unique flavor of it’s own.

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.

Classic Jamaican peas and rice in a white dish

Vegetarian

Classic Island Peas And Rice.

March 1, 2024July 29, 201237 Comments

This is a repeat of the original peas and rice recipe I posted a while back, however this time we’re using fresh kidney beans and not the stuff from the can. In that rice and peas recipe there was a lot of discussion about the real name.. is it rice and peas or peas and rice. But here’s the funny part.. we’re not even using peas, but beans. This peas and rice dish is normally associated with Jamaica and quite rightly so, however just about every island in the Caribbean does a version of rice and peas. My daughters refer to this dish as the spicy rice with the beanies (anything with peas or beans are called beanies), as I love to burst the scotch bonnet pepper near the end of cooking to release all that wonderful Caribbean vibe! We’ll get to that later on in the recipe.

You’ll Need…

1/2 cup red kidney beans (dry)
1/4 teaspoon black pepper
1 1/2 cups coconut milk
1 scotch bonnet pepper
1 onion
2 cloves garlic
1/2 teaspoon salt
3 sprigs thyme
2 cups long grain brown rice (par boiled)
1/4 teaspoon ground allspice
2 scallions
2 cups water

Note: If you have whole pimento berries (allspice) feel free to use about 3 instead of the ground allspice.

Quickly go through the dried kidney beans to remove any debris which may be among them (I’ve seen little pebbles in the past as well as twigs). Then rinse with cool water, drain and place in a bowl. Now add the 2 cups of water and allow to soak for a couple hours. Overnight is probably best as it will cook much faster. Then pour everything into a deep sauce pan and bring to a boil.

Chop the scallion, onion and garlic and add it to the pot as well. Same for the salt, black pepper, all spice and toss in the sprigs of thyme. Don’t worry about the sprigs as we can remove it when the dish is done cooking.. we want maximum flavor from the thyme sprigs. As it comes to a boil, drop in the scotch bonnet pepper whole into the pot. This will give us a ton of flavor and not that raw heat scotch bonnet peppers are infamous for. Place the lid on your pot and reduce to a gentle simmer.

We’re trying to get the kidney beans tender before adding the rice, but at the same time we’re building a wicked flavor base.

Your kitchen will have a lovely aroma as this simmer away. Depending on how long you pre-soak your beans, it should take anywhere from 40 minutes to 1 hour to get tender. They will plum up and the water will take on a lovely reddish colour.. this will help add that unique color when we add the rice. I had soaked my beans for 2 hrs and it took 40 minutes to get tender enough for me to continue.

Now it’s time to wash your rice. Traditionally the rice is placed in a bowl with water, you then massage with your hands. The action will cause the white grit and impurities from the polishing of the rice to cause the water to go cloudy. Drain that water out and repeat until you no longer have that cloudy appearance. Recently I adopted a new method for washing my rice though.. I place the rice in a strainer, then allow water to pour over it as I work my hand/fingers through it. This method works like a charm and it so much easier to strain and place in the pot.

Now add the washed rice to the pot with the now plump beans and give it a good stir. Add the coconut milk, then bring back to a boil (I’ve seen some people put a tablespoon of vegetable oil into the pot at this time as well) … then reduce the heat to a gentle simmer, put the lid on the pot and allow to cook. Depending on the rice you use (no 2 brands cook the same), it can take between 25 minutes and 40 minutes to fully cook.

The liquid will burn off slowly as the rice cooks away, so keep an eye on things.. in the event your rice is not fully cooked, you may need to add a little water or coconut milk. I like my peas and rice grainy, but if you like the rice a bit more creamy you may need a bit more liquid and cooking time.

Remember to remove the sprigs from the thyme and don’t forget that scotch bonnet pepper. You can certainly burst it open and release the heat or fish it out and discard. However I’m sure one of your family members or friends may appreciate the pepper (set it aside for them). Rice and peas is a sort of tricky dish to prepare as it can be a bit hard to get that perfect texture, where it’s grainy and not soggy. Following this recipe and with close attention near the end of cooking and I’m sure you’ll have a tasty peas and rice dish. Remember that the rice will continue cooking after the stove is turned off, from the residual heat. I usually take mine off the stove when it’s 95% cooked, so the residual heat will finish it off for me.

I do hope you give this recipe a try and don’t forget to share it with family and friends.. that’s a huge part of being from the Caribbean and adopting our lifestyle.

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.