Chris De La Rosa, Author at CaribbeanPot.com

The taste and texture is totally different than if you were lucky enough to have fresh picked and shelled pigeon peas, but that’s probably the only thing I’m yet to see selling in the Caribbean specialty stores… even in Toronto, so I have no choice but to use the stuff we get in the can. I must add also that if you were to use the fresh stuff this recipe would not work the way it is, as the cooking process for fresh pigeon peas is a bit different. Especially how long it would take to cook.

In my recipe not only am I using canned pigeon peas, but I’m also using a potato to help thicken the finished sauce. Traditionally when making curry pigeon peas potato would never be used, but instead “tannia” would be the thickener of choice.

You’ll need…

1 can green pigeon peas
1 onion sliced (divided in 2 portions)
1 green onion chopped (scallions)
1 med potato cubed
2 cloves garlic crushed
2 slices hot pepper (habanero) optional
dash black pepper
1 tablespoon curry powder
1/4 teaspoon roasted geera powder (cumin)
4-5 tablespoon water
1 1/2 cups water
1 table spoon vegetable oil
1-2 leaves shado beni (optional) chopped fine.
1/4 teaspoon salt (check near complete to add more if required)

Start by preparing the ingedients. I usually drain and rinse the canned peas to remove the brine-like liquid it’s normally packaged in.

In a small bowl add the curry, geera, crushed garlic, black pepper and 1/2 of the sliced oinions. Then pour in about 4-5 tablespoons of water and mix. Heat the oil in a sauce pan and pour in the curry mixture we just made. Allow this to cook on med-high heat until all the liquid has dried up.

At this point get ready to add the peas, remaining onion, slices of pepper. potato wedges, scallion, salt and shado beni if you’ve decide to use it. Stir around so everything gets coated with the cooked curry.. about 3-5 minutes. Now Add the 1 1/2 cup of water and bring to a boil then cover and let simmer on low heat for about 20 minutes (until potato is tender).

After the 20 minutes or so, use the back of your spoon to crush the potato to help thicken the sauce. Remove from the heat and get ready to serve. Remember to check near the end to see if your taste requires more salt. If for some reason you find that it’s a bit salty you can always add a diced tomato to help absorb some of the salty taste.

In the event you’re wondering what tannia is…

English: tannia, tania; yautia, new cocoyam tanier; Spanish: yautía, malanga (Antilles), macal (Mexico [Yucatán]), quiscamote (Honduras), tiquisque (Costa Rica), otó (Panama), okumo (Venezuela), uncucha (Peru), gualuza (Bolivia), malangay (Colombia); Portuguese: taioba, mangareto, mangarito, mangarás (Brazil); French: chou Caribe (Antilles); other languages: queiquexque (Mexico), tannia, taniera (Antilles)

* Be sure to leave me your comments below.

Cabbage with Corned Beef (bully beef) Recipe.

November 13, 2014July 27, 200964 Comments

This one can also be archived within the “bache” or bachelor food section. When you grow up on the islands at one point or the other you’ve had corned beef than comes in the can and not the sliced stuff you get at the deli in north America, on your rye bread. We’ve reinvented the use of canned corned beef with the many ways we’ve now perfected at preparing something so simple. It had been a couple decades since I last had corned beef prepared with cabbage and to be quite honest I almost forgot about this preparation method. We were visiting my parents when they mentioned that they had this for dinner a few nights ago… a rush of memories came flooding back to me and I promised myself that this would be on my menu the coming weekend.

Not to be confused with the stuff you get on St Paddy’s day, this one is straight out of a can (bully beef in the UK) and very simple to prepare.

* Tip. Please don’t settle for the cheap canned corned beef. That stuff is usually very “mush” like in texture, loaded with salt and you’ll also notice that a lot of fat is included in it.

You’ll need…

2 cups shredded cabbage
1/2 of a hot pepper (your choice)
dash black pepper
1 can corned beef
1 onion diced
1 teaspoon oil

Start by shredding the cabbage, then peel and dice the onion (separate the onion in 2 portions). In a pan heat the oil, then add 1/2 of the onion that you diced and allow to cook until the onion is soft and translucent. At this point you can start adding the shredded cabbage. Keep the heat at med-high and don’t cover the pan or risk the entire thing going soggy by the liquid that will be released.

Add the rest of the onion and slices of hot pepper. I used a “young” habanero pepper, but you can add your favourite pepper (or none .. your choice). The next step is to add the black pepper and keep stirring the lot so nothing sticks or burn.

Allow this to cook for about 8 minutes (or until the cabbage is almost tender), then add the can of corned beef. Break up the beef and stir while cooking for another 5 minutes or so.

The amount of cabbage you use is entirely up to you, but 2 cups is a good starting point. When we were kids there were 6 of us in total that had to eat from 1 can or corned beef, so a lot more cabbage was added, but it still tasted the same.

If you notice I didn’t add any salt to this recipe, this is because all canned corned beef comes packaged with a ton of salt and too much of anything is never good.

Serve on a steaming bed of brown rice with a couple slices of avocado, with roti or fry bake, on buns like a sloppy joe or as a normal side dish as you would on your dinner table. BTW you can also pile bite-sized amounts on a cracker as a light snack. Be sure to leave me your comments below.

Meat & Poultry

Savory oxtail in a rich and thick gravy.

March 5, 2012July 22, 2009169 Comments

My very first experience with oxtail was not a pleasant one and it was years until I tried it again. This is going back about 19 years ago when my good friend Richard was just starting off his Dj and music production escapades. Richard, Allyene and myself were on one of our weekly runs to the Toronto to pick up the latest releases from Jamaica (I believe it was on Eglinton Ave), back in those days it was 33’s and 45’s and not cds as we have today. We stopped off at one of the many Caribbean fast-food restaurants that populate the area to grab some food to eat on the trip back to Hamilton. I don’t recall what the other fellas got, but I do remember hungrily eating away at the oxtail with rice and peas. Then it hit me. A sharp-cut bone stabbed me in the roof of my mouth. I can still remember the pain that sucker put on me. I stopped eating (well couldn’t) immediately and between cussing and grimacing from the pain, I promised to never touch the stuff again. Took me a few years to get over that fear of being attacked by sharp-cut oxtail bones.

Here’s a simple recipe for stewed oxtail which I tested perfected yesterday… no sharp edges to hurt you 🙂

You’ll need…

2 lbs oxtail cut and trimmed into 1-2 inch pieces
1 tomato diced
1 onion sliced thin
1 stalk celery diced
black pepper (fresh ground is best) 1/4 teaspoon
hot pepper (I used 1/2 habanero) this is optional
1 tablespoon green seasoning
1/2 teaspoon prepared mustard (nothing fancy)
1/2 teaspoon crushed ginger 9I used the bottled stuff)
1/2 teaspoon worcestershire sauce
1 teaspoon salt
4 cups water
1 1/2 teaspoon vegetable oil
1 heaping tablespoon brown sugar
2-3 cloves of garlic crushed
1 lime / lemon or vinegar (4 tablespoon)
1 tablespoon ketchup

* If you don’t have the green seasoning prepared. Use a combination of green onions (scallions), cilantro or shado beni and thyme. About 1 tablespoon each…chopped very fine.

Start by placing the cut pieces of oxtail in a large bowl (remember to remove as much fat as you can – keep it a bit healthy) and squeeze the lime or lemon juice on it. Use vinegar if you don’t have limes or lemons. Pour some water (not the water mentioned in the recipe) in the bowl and wash each piece of oxtail. If your butcher used a band-saw to cut the pieces for you, there’s the chance that there may be some gritty stuff from the cut bones left on the meat. Rinse with cold water as need. Drain and get ready for seasoning.

The seasoning consist of all the ingredients mentioned above, except the oil, sugar and 4 cups of water. Mix well and allow this to marinate for at least 2 hrs in the fridge.

As we’ve done in other “stew” dishes, we have to bring the oil to a high temp in a heavy pot and add the brown sugar. Stir so the entire lot changes colour evenly and get to the perfect point to add the seasoned meat. The key is allowing the sugar get to a caramel colour, so each piece of oxtail will get browned evenly. The pics below will show you what to look for.

When the sugar gets like the pic directly above, start adding the seasoned pieces of oxtail. Stir, reduce to medium heat and cover. Allow to cook for about 10 minutes. Then bring the heat back to high and burn off all the liquid (remove the lid). Stir during this process so the pieces of meat gets coated evenly. Add the 4 cups of water to the bowl that had the seasoned meat to pick up any remaining seasoning that was left behind. When the liquid dries up in the pot, add the 4 cups of water.

Bring to a boil (covered), then reduce the heat so it’s a gentle simmer. PATIENCE.. allow this to cook, stirring occasionally for about 1 3/4 hours. Then remove the lid and turn up the heat so you can achieve a nice thick gravy. Remember to turn off the heat and remove from the burner when you have a thick gravy or risk not having any of that nice rich sauce.

In the coming months I’ll share a couple other ways to cook this popular Caribbean meat. One in the oven (didn’t want to turn on the oven since it’s summer time here and we don’t need all that heat in the house. And the other way is a more traditional Jamaican way. Stay tuned, and don’t forget to leave me your comments or questions in the area provided below.

Vegetarian

Delectable French beans cooked in coconut milk.

March 5, 2012July 20, 200935 Comments

This is another dish I would not touch as a child, but as an adult I can’t get enough. Truth be told I hardly ever cook anything that does not contain meat (I could NEVER survive as a vegetarian), but there are days when I just can’t stand the smell or sight of anything meat related. This is one of those days. Though I used French beans (cheap at Costco) this recipe is also good for string beans and “bodi” which is also known as yard beans in other cultures (long beans in China). I got this recipe over the phone from my mom, as she’s the absolute best at making this. Let’s see if I can do her recipe justice…

You’ll need..

1/2 kilo (about a lb) fresh French beans (trimmed and cut into 2-3 cm pieces)
1 medium tomato (diced)
1 medium onion (sliced)
2 cloves garlic crushed with the side of your knife and minced
1/2 teaspoon salt
1/4 teaspoon black pepper (fresh ground works best)
2-3 tablespoons of coconut milk (cream)
1 tablespoon olive oil

Wash and trim the beans by removing the tips and then cut into 2-3 cm pieces. Also prepare the onion, garlic and tomato by slicing, dicing and crushing.

In a sauce pan, heat the olive oil on medium to high heat and add a 1/3 of the sliced onion. Allow to cook for a couple minutes, until they’re tender and starting to brown.

Gently (since the beans are wet from washing, it may splatter when it gets in contact with the heated oil/onion), start adding the beans to the pan. Remember to stir around a bit. Give this a couple minutes, then add the salt, black pepper, diced tomato, remaining sliced onions and the crushed garlic. Set the heat to medium and cover the pan.

After about 10 minutes, add the coconut cream. I usually get the cream coconut that comes in a block and I just cut a piece off and add it to whatever I’m cooking. But if you have the liquid form, that’s just as effective.

Here’s a pic of the one I usually purchase…

Cook for another 10 minutes or so and remember to stir every 4 minutes to ensure that everything get’s coated and cooked in the coconut cream/milk.If you find that the beans released any natural juices (water) while the lid was on, remove the lid during the final 4-6 minutes.

Let me know your thoughts on this and any of the other recipes found on CaribbeanPot.com in the comments box below or by email via the contact link above.

So where’s the heat? You can spice things up by adding some sliced chili or habanero peppers while cooking.

Seafood Vegetarian

What happens when you introduce shrimp to butternut squash?

March 5, 2012July 14, 200932 Comments

Sounds like a bad combo? Not if you’ve ever tasted my mom’s recipe for pumpkin (butternut squash in this case) cooked until it’s melted and as you turn of the heat you add some cooked shrimp to the mix. As a kid pumpkin and/or squash was one of those things we (my brother and sisters) would never allow to enter our mouth (we had a sentry posted at the entry to REFUSE all pumpkin-like food ) but as an adult the few times we can get our mom to cook it for us, we’re ever so thankful.

Here’s my take on my mom’s recipe for butternut squash with shrimp. Feel free to use any type of cooking (not the carving type you get for Halloween) pumpkin if you wish.

You’ll need….

1 butternut squash (about 2lbs) – peeled and diced
1/2 small onion – chopped
2 cloves garlic – sliced thin or crushed
1/4 teaspoon salt
1 tablespoon olive oil
1/8 teaspoon black pepper
1/4 habanero pepper (optional)
1/4 teaspoon brown sugar

For the shrimp….

10 medium shrimp – peeled and deveined
1/4 small onion – chopped
1 clove garlic – crushed
1/4 teaspoon ketchup
1 tablespoon cilantro – chopped
dash of black pepper
dash of worchester sauce
1/2 teaspoon vegetable oil

NOTE: Though adding the shrimp gives it another layer of flavour, vegetarians can abstain from this step.

Start by cutting open the squash and as you would cut a watermelon into slices, do the same (you will need a heavy kitchen kinfe) . It can be a bit tough, but with a sharp potato peeler or as in my case a paring knife peel the skin away. Then using a spoon, scrape out all the seeds and surrounding tissue. Wash and slice into 1/2 inch cubes so it will cook fast.

Then dice the onion, garlic and pepper. After which you can now place a saucepan on med-high heat and pour in the olive oil. As the oil heats and comes close to smoking, add the onion and garlic. Allow to cook for about 2-3 minutes, then add the cubed squash.

With the heat between medium and low, add the sliced pepper (optional) black pepper and salt, then cover and let simmer for about 20 minutes. While this simmers lets get the shrimp seasoned and cooked.

Place the cleaned shrimp in a bowl and season with the ingredients mentioned above for this step (minus the oil). In another sauce pan heat the oil and add the seasoned shrimp. Keep the heat on high and only cook for about 3-5 minutes. When the shrimp turns changes colour, it’s a good indication that it’s cooked. Overcooking with cause the shrimp to go tough and change the flavour and texture of it. Don’t cover the sauce pan or it will spring a lot of water and stir as it cooks. Remove from over the burner when you’re done or the remaining heat will continue to cook the shrimp.

Back to the squash. After the 20 minutes the cubes should be tender and melting away, this is when you can add the brown sugar. Using the back or your cooking spoon, press down on the cubes of squash to make into a chunky paste. If it’s a bit runny at this point, allow any liquid to burn off. When the paste like consistency is thick and free from any liquid turn off the heat and add the shrimp we just cooked. Stir it in well to add the shrimp flavor to the entire dish.

Maybe you have a different way of preparing this dish or one that similar? Leave me your comments below. BTW, don’t forget to taste for salt.

Site News

Some BBQ tips and techniques for finger licking ribs.

May 28, 2025July 8, 200926 Comments

Since the post I did a couple weeks back went over so well (Some BBQ tips and techniques for chicken) I thought I’d share some pointers with you on achieving tender and juicy ribs. The biggest mistake I ‘ve ever made in my brief cooking avocation, is when I purchased ribs in one of those vac-sealed bags that’s pre-seasoned. YUK! I’m sure you’ve been tempted if not already fell for it and lived to regret it. The batch I purchased was pre-seasoned with some sort of sweet Thai chili thing.. just plain old NASTY! I make good, if not great ribs from scratch and I was hoping this would turn out good, especially since it was on sale and I’m always looking for a deal.

Here are some pointers to achieving a wonderful BBQ dinner with the special guest of the evening, ribs!

Don’t ever boil your ribs! The problem with ribs is that they can be a bit tough and ornery. They are full of collagen, and if not cooked properly, they will be incredibly tough and chewy. You want fall off the bone BBQ ribs, and you can achieve this by boiling them, but it’s a bad idea. When you boil ribs, what you are effectively doing is making a pork broth. You are stealing a lot of the delicious potential flavors from the ribs, and they will be much blander and more one dimensional when cooked this way.

What you really want to do is sort of roast the meat. BBQ is a low heat method of roasting, and by dry roasting will concentrate the great flavors of the meat.

Low and slow! The secret to tender BBQ ribs is a long cooking time over a low temperature. If you roast these slowly, the collagen in the meat will transform into luscious gelatin, and the meat will be tender and flavorful. You want to keep the heat between 250 and 300. Lower than 250 and you risk drying the meat, and higher than 300 is getting too hot for tenderizing cooking.

Probably the most important tip I can give to you other than cooking low and slow is… Take off the silver skin. The silver skin is a membrane that is attached to the underside of the bones. You can’t chew it and marinades, rubs and sauces can’t penetrate it. It’s got to go. Take a knife and pry a little bit off, then grab it with your fingers ( I use a paper towel as well) and peel the while thing off.

Season the ribs the night before you plan on cooking them. Rub whatever spice rub you’re using on the meat the night before, to give it enough time to penetrate and flavor the meat.

Cook them over indirect heat. Rib connoisseurs will convince you that without some sort of smoke flavour you’re not really appreciating the “true” essence of BBQ ribs. I HATE smoked ribs, so I stay very far from this technique. With the indirect method of grilling, all you’re doing is placing the rack of ribs on the section of the grill with no heat. I light half the grill and have the other half bare of any flame.

We were over at our friends’ place last year and as a young couple they were excited to show off the new stainless steel grill they got and their BBQ skills. However, they marinated the raw ribs in BBQ sauce. Don’t sauce until the ribs are done (they’re done when you lift up the rack in the middle a bit, and it threatens to split in two). When they are done, heat the grill up to medium and grill the sauced ribs for a few minutes. If you want to achieve very sticky ribs like our girls like, baste, baste and baste with tons of BBQ sauce near the end.

Leave me your comments or suggestions below.

Seafood Vegetarian

A vintage “Trinbagonian” fish broth. The cure for hangovers?

March 5, 2012July 4, 200933 Comments

The love for fish broth (fish soup) I inherited from my uncle B. After a weekend of partying he’d usually make this soup as he claims it’s the best “thing” for a hangover and as his sidekick, I’d be very involved. Though it’s been years since I last had this, I’d have to say that I did his recipe justice. One sip and I was taken back to the age of 6 or 7.

I’ve got to mention a couple things before we start… 1. Though macaroni is an integral part of this dish, I have no love for pasta so I don’t include it im my preparations. But feel free to add any of your favourite “noodle” type pasta near the end of cooking. 2. I used sea bass in my recipe, since this dish is usually made from ‘cheap” fish. The problem with using such a fish is that you will encounter many tiny bones (be careful when eating). My suggestion would be to get any fillet of fish (fresh and from the ocean) so you’ll avoid having to worry about the tiny bones.

You’ll need…

1 fish (about 1 1/2 lbs) I used a sea bass.(cut into pieces)
4 cups fish stock
2 cups water
2 potatoes (cut in 8’s)
3 green cooking bananas (peeled and diced)
1 green onion (scallion) (chopped)
5 small okras (chopped)
1 onion (diced)
3 cloves of garlic diced
2 baby bok choy
1 tablespoon oil
1/4 hot pepper (use 2 pimentos if you have, if not use your favourite hot pepper)
1 tablespoon GoldenRay butter
1 lime
Macaroni (or you fav noodle type pasta)
1/2 teaspoon salt
1 teaspoon green seasoning
1 tomato
1 carrot
1 stalk celery
3 tablespoon cilantro (chopped)
1 teaspoon Worcestershire sauce

Lets start off by preparing the fish. Cut the fish into serving size pieces, wash and season. To season all we’ll use is the green seasoning, salt and tomato. Now set aside to marinate as we get other ingredients ready.

Chop and dice all the vegetables, including the potato, carrot, bok choy, onion, garlic, celery, okra, green banana (I’ll post a short video on how to peel green bananas in a future post) and hot pepper. In a soup pot, add the oil and heat. Then start by adding the onion, then the garlic and cook for a few minutes. Now you can add the rest of the vegetables that we chopped and diced.

Remember to take off the stems off the okra and discard.

This is what the green banana will look like after it’s been peeled and diced…

Here’s how to chop the celery and bok choy.

Now we can add the 4 cups of fish stock, the 2 cups of water and worcestershire sauce into the pot with ALL the vegetables. Allow to come to a boil then cover and reduce to a simmer for about 15 minutes. After it’s been simmering for the 15 mins we can now add the fish, the butter and cilantro.

This is what GoldenRay butter looks like if you’re not familiar with it.

Let this all cook for another 10-15 minutes or so on a gentle heat. The last 7 minutes is when you can add the macaroni if you wish. You have a couple options with the finished dish. You can squeeze the lime juice directly into the pot or you can slice it and allow your guests to squeeze it themselves in their soup bowl. You can also top this with some chopped cilantro and additional hotsauce.

Tips.

Since we seasoned the fish with salt, used fish stock (contains salt) and added the golden ray (also known as salt butter) you probably won’t need to add any further salt. But do taste at the end and add accordingly.

After you’ve added the pieces of seasoned fish, try not to over-stir the pot or you risk the fish breaking apart.

Final tip for the day… add a couple drops of Angostura bitters near the end for an extra layer of flavour.

Sauces & Condiments

An insane hotsauce for the brave and daring!

May 28, 2025July 1, 200974 Comments

Looking to spice things up a bit in your life? I have the “recipe”. This one was inspired by my “mango chow” post a few weeks back. I remembered the days when as a kid I would chase down the doubles man on his bike for hot steamy “doubles” These vendors reinvented what we know as pepper sauce on the islands. Each had their own signature sauce that would attract many of us as we craved the fiery pleasure that a good hotsauce can be. These artisans would flavour their sauces with things such as mango, coconut, shado beni, lady finger (sour cherry), pomme cite′, tamarind… whatever was “in season” was usually the base.

Here’s my take on a sauce where I use ripe mango and ginger to add some flair to the insanely hot habenero peppers. You’ll soon see this featured at your local grocers or online, but with an added twist. I’m hoping you’ll be too lazy to make it yourself and get a few bottles when it’s launched 🙂

You’ll need…

1 large ripe mango – peeled / diced
10-14 habanero peppers (use less if you’re chicken) – diced
1 onion – diced
2 cloves of garlic – crushed
2 banana peppers – diced
1 red bell pepper – diced
3 tablespoon cilantro – chopped
1 cup fresh squeezed orange juice
1 tablespoon salt
2 limes – juice
1 tablespoon crushed ginger ( I used the bottled stuff)
1 tablespoon mustard – optional (I didn’t use it this time)

This is a simple 3 step recipe.

Step 1. Cut, dice, squeeze and crush as necessary.

Step 2. Place all the ingredients into a pan, bring to a boil then cover and simmer gently for about 15 minutes.

Step 3. Allow to cool, then add to a food processor or blender and puree. Feel free to leave it a bit chunky if you’d like some texture to it.

So simple, yet amazingly tasty! Don’t be fooled by the title of this post as it’s not one of those pure habanero sauces that’s all about heat. With the mango, ginger and orange juice used in this recipe, you’ll be amazed by the different level of flavours you’ll experience. WARNING! When this first hits your mouth it’s rater mild, but like a “pop rock” candy, there will be a delayed explosion and you will feel a “punch” as it makes it’s introduction to your taste buds.

TIP! Start off with 4 habaneros with the first batch you make, so you can then judge the heat level for future batches.

BTW, this makes about 4 cups of sauce, so you’ll have enough to share with your friends. They’ll be amazed at your creation – trust me! Remember to leave me your comments below.

Meat & Poultry

Some BBQ tips and techniques for chicken.

May 27, 2025June 26, 200918 Comments

With major holidays in Canada (July 1) and the US (July 4) coming up soon, I thought I’d share a few tips on working with chicken on the grill. These are from my experiences and though I don’t claim to be an expert… I do have guests licking their fingers when they’ve had the opportunity to experience my artistry on an open flame. My absolute favourite meat besides a good NY Strip steak to cook on the grill is chicken. But not just any old piece of chicken, it must be leg quarters. I love the flavour of dark meat, plus it stands up best to the high-direct heat of grilling.

Some tips…

To make breast quarters grill more quickly and evenly, cut through the wing joint to break it and bring the wing closer to the grill. If you’re cooking dark meat like leg quarters, pierce the thick parts a few times with a pairing knife. I usually go in near the joints. Here’s a pic of some leg quarters brushed with sticky honey-garlic sauce.

If you’re dieting and want to remove the chicken’s skin, do so after cooking, not before. Without some kind of covering, the chicken will dry out and toughen before it finishes cooking.

Turn chicken frequently, about every 5 minutes to insure even doneness and to prevent blistering.

If flare-ups occur, remove the food for a few moments and sprinkle water lightly over the flames, or smother them by covering the grill.

Cook white-meat poultry until juices run clear and the meat reaches an internal temperature of 170 to 175F and dark meat to 180 to 185F on a meat thermometer.

Grill whole birds and larger parts using the indirect method in a covered grill. Place a drip pan beneath the bird; the pan should be slightly larger than the bird. Fill the pan halfway with water or you’ll find that the drippings or grease will flare up as well. Keep adding water as needed so the pan is never dry.

Chicken should be well-done. If you don’t want to take the usual time it takes, cook your chicken partially by steaming it on low heat on a stove top or (I can’t believe I’m saying this) microwave.

Purchase one of those metal BBQ sauce cups so you can place the BBQ sauce you’ll be using to heat while the chicken is cooking. Never take bottled BBQ sauces from the fridge and brush directly onto your grilled meats and vegetables. I place my sauce cup on top of the BBQ while I cook. the heat is very low, so the sauces gets to slow heat and be ready for basting when the time arrives.

The final product… had to add some chicken flavoured rice and a wonderful Greek salad.

Leave me a comment below if you have any questions or would like to contribute further to this post.

Vegetarian

You say guacamole, I say zaboca choka.

March 5, 2012June 25, 200938 Comments

Zaboca (avocado) season was one of favourite times of the year when we were growing up on the islands. Now my seasons are reduced to summer, winter, spring and fall. As a kid we enjoyed, mango season, avocado season, plum season.. you get the picture… the fruit dictated the seasons for us. To this day, whenever someone’s visiting Canada from the islands they usually bring me some of those wonderful pears we call Zaboca(providing they’re in season). Sure they’re readily available in the grocery stores here, but they’re the tiny varieties we get from California and Mexico. On the islands we grow some that are just as or even bigger that grapefruits. I was at the supermarket this morning and after my eyes focused on the pile of avocados from California it occurred to me that I haven’t posted a zaboca choka recipe yet. Enjoy!

You’ll need…

1 tablespoon minced sweet onion
1 clove garlic crushed
1 teaspoon fresh squeezed lemon juice
dash of salt (less that 1/8 teaspoon)
1 med-large avocado (ripe)
1 teaspoon minced cilantro or shado beni
1/4 habanero or your favourite hot pepper

Start by crushing the garlic, hot pepper and salt. Place these ingredients in a bowl or mortar and crush to a fine paste. The salt will help break everything down.

Peel and slice the avocado in pieces, then place in the same bowl with the crushed pepper and garlic, now crush this as well. You can also use the back of a fork to crush the avocado as well. I have a wooden pestle that I use for instances like this.

Mince the onion and cilantro (or shado beni) and add to the mixture. If you don’t like the texture of minced onions, you may also grate the onion into the mix instead. Now add the lemon juice, stir and taste for salt. In the past I’ve also added a teaspoon of extra virgin olive oil to the mixture. This is up to you.

Serving Suggestions.

– as a dip for your favourite corn chips or crackers

– as a spread on sandwiches

– as a spread on tortilla type wraps (I would add a bit of water cress or lettuce with this on a wrap)

– as a filling for pita bread

and… with hot roti or fry bake as I enjoyed as a kid. This morning I enjoyed mine on sourdough bread sandwich.

Leave me your comments below.

Meat & Poultry

Heavenly curry chicken with tender potato.

May 27, 2025June 19, 200946 Comments

This one is a hit on a Sunday morning whenever my mom visits (yup…a heavy brunch type dish on a Sunday). Our girls claim that only my mom can make this to their liking. Plus we get her to make roti for us, since I’m clueless when it comes to anything involving flour. The best combination for this is obviously paired with roti, but you can’t go wrong topping rice with this thick and savory dish… as I did in the pics below.

Note: I mentioned above that we usually enjoy this as a brunch dish, but you’re not limited as to when you can enjoy this. Most people I know treat this as course for dinner or big lunch.

Tip! If you live in a country that experiences winter and your house is locked up during those months and you’re concerned about that pungent scent that cooked curry seems to leave back (especially on your clothes), you have a few options…

– burn a scented candle during and after the cooking process

– ventilate (open a window or turn on the exhaust fan above your stove)

– place a stick of cinnamon in some water and simmer on the stove

– bake some cookies after 🙂

You’ll need…

3 lbs chicken cut into pieces (I like using legs with back attached – dark meat)

1 tablespoon curry powder (your choice)

1/2 teaspoon geera (ground cumin)

1/4 piece of habanero pepper (you control the heat by the amount of pepper you use)

1/2 teaspoon salt

pinch of black pepper

1 teaspoon green seasoning mix.

3-4 leaves of shado beni (chopped) or 3 chopped tablespoon of cilantro.

1 medium onion (chopped)

2 cloves of garlic (crushed/chopped)

1 medium tomato (chopped)

2 tablespoon lime or lemon juice (or vinegar)

2 tablespoons of oil (vegetable)

2 medium potatoes (peeled / sliced into chunks)

2 cups water

Start by washing the chicken pieces with the lime or lemon juice and water (not the water mentioned in the recipe). Then start seasoning by adding all the ingredients mentioned above, except the oil, potato and water. Allow this to marinate for a couple hrs for best results. Feel free to cook immediately if you’re in a rush.

On high heat, in a saucepan (with a lid) add the oil and wait until you start seeing gentle smoke. Try fishing out the pieces of onion and garlic from the marinated chicken and add to the now hot oil.

Allow this to cook for about 2-3 minutes (you’ll notice that other recipes will ask that you cook the curry powder – I don’t), then start adding the seasoned pieces of chicken. Move everything around so it gets in contact with the heated oil. Cover and let simmer for a few minutes. After about 8 minutes you’ll notice that the chicken released some natural juices – lets turn up the heat and get rid of that.

As you wait for the liquid to cook down, peel and dice the potatoes. Place it into the same bowl that the chicken was sitting in. When the liquid that was released is gone, add the potato pieces and stir around. Pour the 2 cups of water into the same bowl and try to get any remaining seasoning that was left behind.

After you’ve added and moved the pieces of potato around the pot a bit, add the water and bring back to a boil. Cover the pot and turn down the heat to a gentle simmer. Allow this to cook for about 20 minutes or so. The goal is to have tender pieces of potato (melt and thicken the sauce) and a rich-thick sauce. If there’s still a lot of liquid left after the 20 minutes, using the back of your spoon, smash a few pieces of the potato. This will help thicken the gravy/sauce.

FYI. Just about everyone I know practices a different technique in cooking curry dishes, so feel free to use this a a base for your own unique version. Be sure to taste for salt in the event you need to add some. In the unlikely event there’s too much salt, add a sliced tomato and cook for a few minutes. It will absorb some of the extra salt.

Please leave me your comments below and share this with your friends.

Gluten Free Meat & Poultry

Pelau, the first guest invited to every beach lime.

May 27, 2025June 16, 2009162 Comments

I can still recall sitting in our “gallery” (porch) shelling peas as the first crop of pigeon peas was reaped (btw, shelling is the term used to describe removing the peas from the pod). My parents always planted corn and peas every rainy season so we enjoyed fresh peas cooked in many different forms. Stewed, curried, in pelau and as a thickener for some of the amazing soups my mom would make. But my absolute favourite dish with pigeon peas (even to this day) is that wonderful meal-in-a-pot, called pelau.

It was the norm that every trip we made to the beach or any family outing, my mom would cook up a pot of pelau (BTW, “cook up” is also another word for pelau) to take for lunch. Nothing beats taking a swim in the ocean and making your “hungry” way back to the trunk of the car where your mom is getting ready to serve you a plate of still-hot, chicken pelau with a fresh green salad on the side. And how could I forget the hot sauce we would drizzle all over the mound of pelau?

Can you imagine writing a post and your mouth waters from nothing but a memory? Let’s hope I don’t drool all over this keyboard.

I still can’t believe that it took me this long to share this dynamite pelau recipe with you. A special thanks to Caron for reminding me to do so.

You’ll need…

4-5lbs chicken, cut into pieces and washed with lime/lemon juice
1 tablespoon salt
1 teaspoon worcestershire sauce
1 tablespoon ketchup
2 cloves of garlic – thinly sliced or crushed
1 teaspoon fresh/bottled ginger – crushed. (use 1/2 if it’s ginger powder)
2 tablespoon vegetable oil (one that can withstand high heat)
1 medium onion – chopped
1 medium tomato – chopped
2-3 tablespoon cilantro (or 2 tbs Trinidad green meat seasoning)
2 tablespoon brown sugar
3 cups water
1/2 teaspoon black pepper
1/4 hot pepper (only if you like your food spicy)
1 green onion or chive – chopped
2 sprigs of fresh thyme (1 teaspoon dried)
1 large carrot sliced into “coins”
1 can coconut milk (about a cup)
1 can pigeon peas (also known as congo peas)
3 cups of long grain brown rice (washed)
1 teaspoon golden ray salt butter (optional)

Couple things before we proceed.

* If you can get fresh “shelled” pigeon peas, jump at the chance to use that instead of the canned stuff. nothing beats ‘fresh’.

* The pigeon peas comes as 2 types in the can. You have the green pigeons peas and the congo peas. The congo is the just the same green ones that were left to dry in its pod (while still on the tree), then canned. In the pictures below, you’ll notice that I used the congo variety of peas as it what I had on hand.

Cut and wash the chicken pieces, then season with all the ingredients mentioned above except, the oil, sugar, coconut milk, carrot, rice, water, golden ray and the can of pigeon peas.

Allow the seasoned chicken to marinate for at least 1 hr before you continue. You’re probably shocked by the amount of salt we used during the seasoning process, don’t fear. When we add the other ingredients, the saltiness will balance off nicely.

In a large pot on med to high heat, pour the oil and wait for it to become hot. Then add the brown sugar (same as the stewing process we discussed before), keeping an eye on things (see pictures below) until the sugar goes to a dark frothy brown. Have the bowl of seasoned chicken ready to go.

When the sugar gets to this point, quickly start adding the pieces of chicken. Move each piece around so it gets coated in the caramel that you just made. After adding all the chicken, cover the pot and allow to cook on med heat for about 10 minutes. We’re trying to “brown” the meat and also create a nice brown colour so when we add the rice, everything will look and taste amazing. Remember, that a pelau is judged by not only it’s taste, but by it’s appearance as well. Don’t worry, this recipe is fool proof!

While everything cooks, open the can of peas and place it in a strainer to wash out the sort of sryup-like liquid it’s packaged in the can with. You’ll also get rid of all that additional sodium that’s included in everything that’s canned. Wash and peel the carrot, then slice into coins. Put both the peas and carrot pieces into the same bowl you seasoned the chicken. Hopefully it will pick up any remaining seasonings that were left back. As the water starts to dry-up (see pic above) add, the peas and carrots to the pot. NOTE: You may have to turn up the heat and remove the lid for the natural juices that were released to cook down.

Cover the lid and turn down the heat as you wash the rice. For those of you not familiar with cooking with brown rice as we do in the Caribbean, you may not realize that you must first wash the rice before cooking, to get rid of the gritty taste. Many of you are probably accustomed to using that fast cooking (can’t screw up) Uncle Ben’s version. Not today! It’s a very simple process. Pour the rice into a large bowl and pour water to cover it. Then as if you’re giving the rice a massage, work it with your hand and fingers. Pour out that water (you’ll see how cloudy the water will be) and repeat this process for another couple times.

Time to kick back into action. Pour the rice into the pot, then the coconut milk and the three cups of water. Stir everything around and quickly bring back to a boil. Then cover the pot and allow to simmer for about 35 minutes or until all the liquid is gone and the grains of rice is tender and plump. There are 2 ways people like their finished product. Wet or dry and grainy. I love a nice grainy pelau, but I do know my sister makes hers gets my mom to make her’s a bit wet. Test both ways to see how best you like it.

Added Flavour!

To add an additional layer of flavor to the dish (not as if it need any more) add a teaspoon of Goldenray salted butter as you turn off the stove. Then mix around and cover the pot for about 5 minutes.

Special Note. My great aunt had this trick where she would get a branch of celery (fresh stuff from her garden – only the leafy part) and chop it really fines and top her pelau with it. STUNNING is the only word I can use to describe this added zing. Though I’ve tried over the years I’m still to recreate that unique taste … maybe it’s because I don’t have that unique celery from the Caribbean.

Do let me know your thoughts on this and the many other recipes posted on CaribbeanPot.com in the comment box below. If doing this according to a gluten free diet, do go through all the ingredients to verify they meet with your gluten free dietary needs.