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I’m excited to share this Ultimate Curry Eggs, a humble but satisfying Trinidadian classic that turns hard‑boiled eggs into a flavorful curry experience. These are a beloved Caribbean dish made by simmering eggs in a richly seasoned sauce with aromatics and curry, offering a comforting, protein‑rich meal in under 30 minutes. Bringing back childhood memories of mom’s kitchen, I’ve simplified the process to highlight bold flavor and ease.

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Ingredient Guide

• Hard Boiled Eggs – perfectly cooked eggs as the hearty base of curry eggs
• Onion or Shallot – builds savory depth in the curry sauce
• Pimento or Hot Pepper – adds a hint of traditional Caribbean heat
• Wiri Wiri or Scotch Bonnet Pepper – optional spice element for bold curry eggs
• Tomato – light acidity and texture in the curry eggs sauce
• Garlic – aromatic foundation for Curry Eggs
• Curry Powder – essential Caribbean spice blend for flavor
• Cumin Seeds (Geera) – warm spice tones in the curry eggs sauce
• Caribbean Green Seasoning – herbal accent typical in Curry Eggs
• Scallions – fresh garnish to finish Curry Eggs
• Black Pepper – gentle seasoning to balance the curry
• Salt – brings out the flavors in Curry Eggs
• Vegetable Oil – medium for sautéing aromatics in curry eggs

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Cooking Notes from the Kitchen

• Cook eggs to firm but not overdone; cut in half to expose yolk and increase absorption of curry sauce.
• Flavor develops by toasting curry powder and spices over low heat before adding liquid..
• Leaving Wiri Wiri or Scotch Bonnet peppers whole gives a milder heat; slice or remove seeds for more kick.
• Eggs may be gently fried before adding to the sauce for a crisp exterior (optional variation).
• Adjust curry sauce consistency by simmering longer to reduce, or adding water if needed.
• Serve with roti, rice, fry bake, or bread to enjoy the rich curry eggs sauce.

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Shopping Made Easy

• Look for fresh hard‑boiled eggs or cook your own for curry eggs—preferably farm‑fresh eggs.
• Onions or shallots and garlic are standard aromatics; ensure freshness for bold flavor.
• Pimento peppers and Wiri Wiri or Scotch bonnet peppers can be found in Caribbean grocery sections.
• Use Caribbean green seasoning or a blend of cilantro, chives, and herbs to mimic traditional curry eggs flavor.
• Caribbean curry powder and cumin seeds bring authenticity to the dish.
• Roti, fry bake, or sada roti make great accompaniments; they are sold frozen or fresh in many West‑Indian grocers.

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What makes this unique in Caribbean cooking?

Curry Eggs is a protein‑rich Trinidadian comfort dish where hard‑boiled eggs are simmered gently in a spiced curry sauce made with aromatics, green seasoning, and traditional curry powder

How do I prevent eggs from falling apart?

Do not stir vigorously once eggs are added. Cut the eggs in half, yolk side down, to absorb the curry, then gently spoon the sauce over them. You may fry them lightly beforehand for stability.

Can I add potatoes or aloo?

Absolutely, that variation is commonly known as “Curry Eggs and Aloo.” Pre‑boil potatoes and simmer with the curry sauce before adding the eggs for a more substantial meal.

Are these eggs gluten‑free and vegetarian-friendly?

Yes, Curry Eggs is naturally gluten‑free and suitable for lacto‑ovo vegetarians, as long as all seasonings are verified gluten‑free.

What is the best way to serve Curry Eggs?

Serve Curry Eggs alongside warm roti, fry bake, sada roti, or steamed rice so you can soak up the rich curry sauce. Bread or provisions also complement it well.

Here’s one of those classic Caribbean curry dishes done a little differently, to free up your time in the kitchen. Curry Duck is a hit on the islands, especially in Trinidad and Tobago, where a significant portion of the population has East Indian heritage, as well as in Guyana.

This oven-braised Caribbean curry duck brings the bold flavors of Trinidad and Tobago into your kitchen; no outdoor fires needed. Using Muscovy duck for its lean richness, this version is perfect for home cooks seeking a slow-cooked, deeply spiced curry dish that can be prepared in the oven or slow cooker. Caribbean Curry Duck, reimagined for the modern kitchen.

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Ingredient Guide

• Muscovy duck: A lean and richly flavored duck perfect for slow-cooked dishes. Ask your butcher to cut it into serving-size pieces. Store refrigerated for up to 2 days or freeze if storing longer.
• Flour: Used to wash the duck and remove residual blood and gamey flavors. Rinse thoroughly after scrubbing.
• Salt: Enhances overall flavor and helps penetrate the duck meat during marination. Use kosher or sea salt for better texture control.
• Black Pepper: Adds a subtle heat and earthiness. Freshly ground pepper gives the best flavor.
• Roasted Geera (Cumin): Deep, earthy flavor that defines Caribbean curries. Toast before use for a more intense aroma. Store airtight in a cool place.
• Curry Powder: Essential to the dish’s base flavor. Choose a Caribbean-style blend like Madras for authenticity. Store away from heat and light to retain potency.
• Scotch Bonnet Pepper: Brings fruity heat that’s iconic in Caribbean dishes. Handle with gloves and adjust quantity to suit heat tolerance.
• Vegetable Oil: Neutral oil used to bloom the spices and brown the duck. Can substitute with canola or sunflower oil.
• Bird’s Eye Peppers: Extra-hot chilies used for an added punch. Use sparingly if desired. Can be omitted for a milder dish.
• Shado Beni: Earthy herb similar to cilantro but stronger. Key to green seasoning and finishing. Freeze in small portions for longer storage.
• Scallion: Mild onion flavor and brightness. Use both white and green parts. Slice thin for best integration.
• Caribbean Green Seasoning: A herb blend marinade made from shado beni, thyme, garlic, and scallions. Pre-made versions work, or make your own and store them in the fridge or freezer.
• Onion: Diced and sautéed to build a savory flavor base. White or yellow onions work equally well.
• Garlic Cloves: Crushed to release rich aroma and flavor. Store in a cool, dry place or preserve in oil (refrigerate and use quickly).
• Ginger (optional): Adds fresh, spicy warmth. Slice thick for easy removal before serving. Freeze extras for convenience.

Shopping Made Easy

• Duck: Visit Caribbean or specialty butcher shops—ask for Muscovy, cut in pieces.
• Shado Beni: Look at Latin or Caribbean grocers; substitute with cilantro if needed.
• Curry Powder: Use Caribbean-style curry. Madras blends are ideal.
• Hot Peppers: Scotch bonnet is authentic; habanero is a close match.
• Green Seasoning: Make your own or buy pre-made at Caribbean stores.

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What type of duck is best for curry?

Muscovy duck is the best choice for its lean meat and ability to soak up bold Caribbean spices. Other duck varieties can work, but may alter texture and flavor.

Can I make curry duck in a slow cooker or oven?

Yes! This version is specially adapted for the oven or slow cooker, making it easier for home cooks to recreate traditional flavors with modern appliances.

How spicy is Caribbean curry duck?

It can be quite spicy due to scotch bonnet and bird’s eye peppers, but you can reduce heat by removing seeds or omitting the peppers entirely.

What can I substitute for shado beni?

If you can’t find shado beni, cilantro is a solid substitute. It has a similar flavor profile and works well in green seasoning.

What is Caribbean Green Seasoning made of?

A flavorful blend of shado beni or cilantro, thyme, parsley, scallions, garlic, and hot pepper and it’s used to marinate meats and build flavor into Caribbean dishes.

If you’re looking to add some serious flavor to your breakfast or brunch, these spicy chili eggs are a must-try. Made with sunny-side-up eggs, garlic chili oil, and Caribbean-style pepper oil, they’re crispy, savory, and packed with heat. This easy skillet dish comes together in minutes and tastes amazing with toasted rye bread or your favorite crusty loaf.

It’s perfect for anyone who loves spicy food and wants a unique twist on their usual egg routine. Whether you’re making breakfast for one or planning a spicy brunch spread, these eggs bring the heat and flavor every time.

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Ingredient Guide

• Salted butter: Adds a rich base and helps the eggs get crispy edges.
• Garlic chili oil: Gives a garlicky heat and adds a flavorful depth.
• Spice Bomb pepper oil: A fiery oil made with Caribbean hot peppers, brings extra spice.
• Eggs: The star of the dish, best when cooked sunny side up for runny yolks.
• Sea salt: Enhances flavor, especially important since the oils and butter are already seasoned.
• Black pepper: Adds a mild bite to balance the heat.
• Chives: Offers a mild onion flavor and fresh green finish.

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Cooking Notes from the Kitchen

• Crack the eggs into a bowl first to check for shell fragments and ensure a clean transfer to the pan.
• Let the chili oils heat gently with the butter to infuse the flavors.
• Covering the pan helps cook the egg tops without flipping, great for sunny-side-up lovers.
• Watch your salt, both the oils and butter already have sodium, so use a light touch.
• Make your own Homemade Chili Oil recipe instead of using jarred version.

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Shopping Made Easy

• Garlic chili oil and pepper oil: Look in the international or Asian aisle. Chili Crisp or homemade pepper oil also works well.
• Chives: Fresh chives are in the produce section; substitute green onions if needed.
• Butter and eggs: Standard pantry staples—use good-quality eggs for best results.
• Toasted rye bread: Optional, but ideal for serving. Use any hearty bread if you prefer.

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What is garlic chili oil, and where can I buy it?

Garlic chili oil is a spicy, aromatic oil made with garlic, chili flakes, and seasonings. You can find it in the Asian section of most grocery stores or online. It’s also easy to make at home.

Can I use chili crisp instead of pepper oil?

Yes! Chili crisp is a great substitute for Caribbean-style pepper oil and adds texture and heat. Use your favorite brand to match your spice preference.

How spicy are these chili eggs?

These eggs are quite spicy, especially with both garlic chili oil and pepper oil. You can reduce the heat by using less chili oil or switching to a milder variety.

What toppings go well with this dish?

Try chopped fresh herbs like chives or cilantro, crumbled cheese, or even a drizzle of yogurt or sour cream to balance the spice.

Is this a good brunch recipe?

Absolutely! These chili eggs are quick, bold, and pair perfectly with bread, avocado, or salad, making them ideal for a standout brunch dish.

Over the years, I’ve shared several ways to prepare smoked herrings, stewed, paired with cabbage, and now this Quick and Easy Smoked Herring Choka that remains a perennial favorite. This updated version brings a few subtle changes, but it stays deeply rooted in the bold Caribbean flavors we love. If you ever find yourself in Barbados, be sure to try it stuffed inside roasted breadfruit, an unforgettable combination.

It’s made for busy weeknights or chilly days when you’re craving something bold, smoky, and satisfying. By soaking and flaking store-bought smoked herring, then layering in fresh aromatics like tomato, scallion, Scotch Bonnet, and a final pour of sizzling oil, we capture that traditional flavor with very little effort.

This dish brings together the smoky depth of prepared herring fillets, the punch of fresh Scotch Bonnet pepper, and a finishing “chunkay” of hot oil poured over raw onions. It’s quick to assemble, deeply satisfying, and pairs beautifully with rice and dhal or fried bake. 

Make sure to prepare your smoked herring well, removing excess salt and any lingering bones before assembling the dish. The rest comes together in just minutes and delivers big on Caribbean taste.

You can find smoked herring in most West Indian and Caribbean markets, and once you’ve prepped the ingredients, it comes together in less than 15 minutes. Whether you serve it with rice and dhal, roasted breadfruit, or fried bakes, this is a dish that speaks of home, heritage, and good food made with love.

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Ingredient Guide

• Smoked herring fillets: Packed with smoky, salty flavor, best when soaked to reduce excess salt and carefully deboned.
• Scotch Bonnet pepper: Adds the characteristic Caribbean heat; seeds can be removed for a milder version.
• Scallion: Light onion flavor without overpowering the dish.
• Tomatoes: Provide bright freshness and balance.
• Onion: Sliced thin to crisp in hot oil and mellow with the chunkay technique.
• Parsley: Bright, herbal note and a pop of color.
• Black pepper: Adds spice depth and complexity.
• Garlic: A savory essential—freshly crushed for intensity.
• Olive oil: Heated to sizzle through aromatics and add richness.

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Cooking Notes from the Kitchen

• Make sure to soak and rinse smoked herring thoroughly before cooking to manage saltiness.
• Pour hot oil carefully to achieve chunkay without splattering.
• Use gloves or utensils when handling Scotch Bonnet peppers for safety.
• This dish can be served warm or at room temperature and still tastes delicious.
• Chunkay is a traditional Indo‑Caribbean technique that softens raw onions and infuses aromatics with flavor.

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Shopping Made Easy

• Smoked herring fillets are available vacuum‑packed or dried at West Indian and Caribbean markets.
• Choose Roma tomatoes for firm texture and fewer seeds.
• Fresh Scotch Bonnet peppers may need gloves to handle safely.
• Use extra‑virgin olive oil or a neutral oil with a high smoke point.
• Fresh parsley and scallions are best for flavor and finish.

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What is choka in Caribbean cooking?

Choka is a traditional Caribbean preparation where vegetables or fish are roasted, mashed or flaked, and then mixed with aromatics and a hot oil “chunkay.” It’s a method deeply rooted in Indo-Caribbean cuisine, bringing rich flavor with minimal ingredients.What is choka in Caribbean cooking?

How do I prepare smoked herring for choka?

To prepare smoked herring, soak the fillets in hot water for 15–20 minutes, drain, then repeat as needed to reduce salt. Remove bones and flake before adding to the dish.

Can I make smoked herring choka ahead of time?

Yes, smoked herring choka can be made ahead and refrigerated for up to 3 days. In fact, the flavors deepen and meld the longer it rests.

What can I serve with smoked herring choka?

Traditionally, it’s enjoyed with rice and dhal, fried bakes, or roasted breadfruit. You can also try it with boiled provisions like cassava or green banana.

Is smoked herring choka gluten-free?

Yes, as long as you use certified gluten-free oil and seasonings. Smoked herring choka contains no wheat or gluten-based ingredients.

I LOVE rice and roti, but when it comes to comfort food, nothing hits quite like a creamy plate of mac and cheese with stew chicken gravy. This Quick and Easy One-Pot Mac and Cheese is inspired by the version I grew up with in Trinidad and Tobago, made with thick bucatini noodles and sharp white cheddar; no oven, no béchamel, just rich flavor and nostalgia.

Whenever I’m pressed for time, the boxed stuff is tempting. But this version comes together just as quickly and gives you that homemade taste we all crave. I often add a kick of jalapeño gouda or a few drops of my favorite pepper sauce when I’m feeling for extra heat. Some days, it’s all about stew gravy on top, and other days I relive childhood memories by adding a bit of ketchup or boiled egg slices.

What makes this recipe special is its simplicity, just one pot, a handful of ingredients, and no baking involved. If you’re looking for a fast, fuss-free Caribbean mac and cheese recipe, this one’s for you.

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Ingredient Guide

• Bucatini Pasta
  A thick, tube-shaped pasta that holds sauce well and offers a satisfying bite, traditionally used in Trinidad-style mac and cheese.
• Sharp White Cheddar
  Adds bold flavor and melts smoothly into the pasta for a rich, creamy texture.
• Salt
  Essential for seasoning the pasta water and enhancing the overall taste.
• Black Pepper
  Adds subtle heat and depth to balance the creamy cheese.
• Evaporated Milk
  Contributes creaminess without watering down the cheese flavor.
• Mayonnaise
  An unconventional but effective addition that adds smoothness and tang.
• Pepper Sauce (Optional)
  For those who enjoy a little Caribbean heat, a few drops go a long way.
• Jalapeño Gouda (Optional)
  Adds spice and extra creaminess when used alongside the cheddar.
• Butter (Optional Substitute for Mayo)
  Can be used instead of mayo for a classic buttery finish.

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Shopping Made Easy

• Bucatini pasta can be found in the international or pasta aisle; if unavailable, substitute with elbow or shell pasta.
• Look for aged white cheddar in the specialty cheese section for the best flavor.
• Evaporated milk is usually located near the baking goods or canned milk section.
• Use any trusted Caribbean pepper sauce you have on hand for an authentic kick.
• Mayonnaise from any grocery store brand works fine—no need for anything fancy.

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Cooking Notes from the Kitchen

• Do not rinse the pasta after draining—residual heat helps melt the cheese faster.
• Grating cheese is easier if you briefly chill it in the freezer first.
• Stir continuously after adding the cheese to achieve a smooth, creamy texture.
• For a creamier version, increase the evaporated milk slightly or add extra cheese.
• Butter makes a good alternative to mayo but may alter the tanginess slightly.

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What’s the best cheese for Caribbean-style mac and cheese?

Sharp white cheddar is traditional and brings out bold flavor. You can add jalapeño gouda for extra spice or use a mix of your favorite cheeses for depth.

Can I use other pasta shapes besides bucatini?

Yes, elbow macaroni or shell pasta work just as well. Bucatini is preferred in Trinidad for its thickness and nostalgic value.

Do I have to use mayonnaise in mac and cheese?

No, mayonnaise adds creaminess and a slight tang, but butter is a fine substitute if you prefer a more neutral taste.

Is this recipe good for meal prep?

Yes, it reheats well. Store in an airtight container and warm gently on the stovetop or microwave with a splash of milk to restore creaminess.

This No-Soak Caribbean Christmas Rum (Fruit Cake) was my solution to a familiar problem—forgetting to soak fruits months in advance for the holiday season. I created this version to bring the rich flavor of traditional Caribbean fruit cake, but with a fraction of the prep time. It’s still packed with rum-soaked dried fruits, warming spices, and that signature dark color, but we’re using a boxed cake mix to make things easy. If you’re short on time but still want that unmistakable Caribbean Christmas flavor, this one’s for you.

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Ingredient Guide

• Boxed Cake Mix: The base of the recipe, saving time while still delivering texture. Use white or yellow cake mix.
• Dark Rum: Essential for classic Caribbean flavor. It infuses the fruit and adds depth to the cake.
• Port or Sherry: A rich fortified wine that adds sweetness and enhances the fruit blend.
• Nutmeg: Freshly grated for aromatic warmth; key in Caribbean holiday baking.
• Cinnamon: Deep, sweet spice that balances out the richness of the fruit.
• Ground Ginger: Adds subtle heat and complexity.
• Orange Zest: Adds brightness and balances the richness with citrus lift.
• Raisins: Sweet, chewy texture and bold flavor.
• Prunes: Soft and rich. Chop before blending for easier processing.
• Citrus Peel: Classic candied fruit flavor that ties together the spice and rum.
• Mixed Dried Fruit: Use your favorite combination; look for ones with pineapple, papaya, or cherries.
• Caribbean Browning: For deep color and a hint of burnt sugar flavor.
• Vanilla Extract: Rounds out the flavors with subtle sweetness.
• Extra Rum or Port: Brushed on the warm cake to seal in moisture and intensify flavor.

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Shopping Made Easy

• Choose a high-quality boxed white or yellow cake mix and follow the package directions for oil, eggs, or butter.
• Caribbean browning is available in the international section or at West Indian groceries.
• Port, sherry, or red wine can all work for fortifying the fruit. Choose one you enjoy drinking.
• Use seedless dried fruits and chop any large pieces before blending to avoid a gritty texture.

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Cooking Notes from the Kitchen

• Chop larger fruits, like prunes before blending for a smoother texture and even moisture throughout.
• Use a food processor to pulse the fruit mixture into your preferred consistency; smooth or chunky.
• Add the browning gradually to control how dark your cake becomes; start with 1 tablespoon and adjust.
• Don’t overmix the cake batter once fruit is added; fold gently to avoid a tough texture.
• Bake on the middle rack so the heat is even. Check for doneness with a toothpick at the lower end of the recommended bake time.
• Brushing the cake with more rum or wine while it’s still warm enhances moisture and flavor. Don’t skip it!
• Let cakes cool fully before slicing to keep them intact, especially if using a Bundt pan.

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What type of pan is best for this cake?

Bundt pans help distribute heat evenly and give the cake a traditional holiday look, but loaf pans work just as well.

Can I freeze this fruit cake?

Yes. Once completely cool, wrap tightly in plastic and foil. Freeze up to 3 months and thaw at room temperature before serving.

How long will the cake stay fresh?

It keeps for 5–7 days at room temperature, or up to 2 weeks in the fridge. Re-brush with rum or Port if it starts to dry.

Can I use other dried fruits?

Yes. You can mix in dried cranberries, chopped apricots, or golden raisins to match your personal flavor profile.

Over the years, I’ve shared several variations of jerk recipes, from jerk chicken to smoked jerk turkey. But this Sizzling Jamaican Jerk Marinade Recipe is my go-to when I want to infuse big, bold flavor into chicken, pork, or even fish. The magic of this marinade is in the blend of fresh herbs, citrus, and heat, true to the heart of Jamaican street food. I created this version to be versatile, easy to prepare, and perfect for keeping in the fridge so you’re always just a step away from a taste of the Caribbean.

This marinade starts with scallions and thyme, the foundation of so many island dishes, then layers in pimento, ginger, garlic, and fiery Scotch Bonnet peppers. To balance it all, I use a touch of brown sugar, honey, and citrus juices, along with dark soy and rice vinegar for depth. Whether you’re grilling on a sunny weekend or just tossing some chicken in the oven midweek, this marinade brings the warmth and flavor of Jamaica straight to your plate.

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Ingredient Guide

• Scallions (Green Onions): Provide a mild onion flavor and are a staple in Caribbean cooking.
• Thyme: Adds earthy notes; use fresh sprigs and remove woody stems.
• Scotch Bonnet Peppers: Bring intense heat and fruity flavor; handle with care.
• Brown Sugar: Balances the heat with sweetness and aids in caramelization.
• Pimento (Allspice) Powder: Offers a warm, peppery flavor essential to jerk seasoning.
• Ground Cinnamon: Adds subtle sweetness and warmth.
• Citrus Juices (Lime and Lemon): Provide acidity to tenderize meat and enhance flavor.
• Ginger: Imparts a spicy, zesty kick.
• Garlic: Adds pungency and depth.
• Olive Oil: Helps blend the marinade and coats the meat.
• Honey: Introduces a touch of sweetness and helps with browning.
• Rice Vinegar: Adds mild acidity and balances flavors.
• Dark Soy Sauce: Contributes umami and color; use gluten-free soy sauce or Tamari if needed.
• Orange Juice: Adds a sweet citrus note that complements the spices.
• Onions: Provide a savory base flavor.

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Shopping Made Easy

• Scallions and Thyme: Available in the produce section; opt for fresh herbs for the best flavor.
• Scotch Bonnet Peppers: Found in Caribbean or international markets; habanero peppers are a suitable substitute.
• Pimento (Allspice) Powder: Located in the spice aisle; ensure it’s fresh for maximum flavor.
• Rice Vinegar and Dark Soy Sauce: Available in the international foods section; check labels for gluten-free options if necessary.
• Citrus Fruits: Choose fresh limes and lemons for juicing; bottled juice can be used in a pinch.
• Orange Juice: Opt for fresh or high-quality bottled juice without added sugars.

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Cooking Notes from the Kitchen

• Wear gloves when handling Scotch Bonnet Peppers to avoid skin irritation; remove seeds to reduce heat if desired.
• Use a food processor for a textured marinade or a blender for a smoother consistency; pulse to control texture.
• Store the marinade in a sealed container in the refrigerator for up to one month.
• Marinate meats for at least 2 hours, preferably overnight, for maximum flavor infusion.

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Why use both orange juice and vinegar?

Orange juice adds fruity sweetness and balances the sharp acidity of vinegar, creating a more rounded marinade.

How spicy is this jerk marinade?

It’s fairly hot thanks to the Scotch Bonnet peppers. You can reduce the heat by removing the seeds or using fewer peppers.

Can I make this gluten-free?

Yes, swap the dark soy sauce for gluten-free tamari and double-check any other bottled ingredients for hidden gluten.

If you’re looking for a quick, simple, and tasty dressing for your next salad, I have you covered. This honey mustard dressing can also be used as a dip for your favorite vegetable sticks, chicken wings, or chicken nuggets, and a drizzle on sandwiches will be delightful. You can kick things up using my Hot Honey should you want that extra zing.

I’ll be honest. before stumbling across them at a local market, I had never even heard of honey nut squash. But the name caught my eye, and being a lover of all things squash and pumpkin, I had to bring them home and give them the Caribbean treatment. That’s how this Stewed Honey Nut Squash with Saltfish recipe came to life.

This dish is cozy, rich, and just slightly sweet, thanks to the natural flavor of the squash and a touch of brown sugar. I added a bit of saltfish (salted cod) to balance things out, but if you’re keeping things vegan, feel free to leave that out, it’ll still taste amazing. Think of it as one of those versatile dishes you can serve as a hearty vegetable side or even the star of the plate with some roti to scoop it up.

The squash softens beautifully as it stews, soaking up all those island flavors from garlic, green seasoning, and a little olive oil. Whether you’re trying something new or just craving that comforting Caribbean vibe, this one’s for you.

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Ingredient Guide

• Honey Nut Squash: A sweet, small winter squash that softens beautifully when stewed.
• Onion: Builds the flavor base and adds a hint of sweetness.
• Garlic: Provides bold aromatic depth.
• Olive Oil: Used to sauté the aromatics and carry flavor throughout the dish.
• Brown Sugar: Enhances the natural sweetness and helps develop a slight caramelization.
• Caribbean Green Seasoning: A blend of herbs that gives the dish its distinctive Caribbean flavor.
• Saltfish (Salted Cod): Brings a savory, salty element. Optional if you’re making it vegan.
• Salt: Balances and enhances all the other flavors.

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Shopping Made Easy

• Look for honey nut squash in the fall at farmers’ markets or specialty grocers. It looks like a mini butternut squash with deeper color.
• Salted cod (saltfish) is typically found in the international section or seafood area of the grocery store. Rinse and soak well before using.
• You can make your own Caribbean green seasoning using cilantro, scallions, thyme, garlic, and hot pepper blended together.
• Brown sugar adds depth, coconut or turbinado sugar also works in a pinch.

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Cooking Notes from the Kitchen

• I like to crush the squash a bit toward the end for a smoother texture, but you can leave it chunky if that’s your preference.
• Don’t be afraid to burn off the liquid at the end to concentrate the flavors.
• You can swap salted cod for seasoned shrimp in the final 5 minutes of cooking for a twist.

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Can I substitute butternut squash for honey nut squash?

Absolutely. Butternut squash is a great alternative; just adjust your cooking time since it’s slightly larger and firmer.

How do I prepare salted cod before cooking?

Soak the cod in cold water for several hours, changing the water at least twice. Boil it briefly to reduce excess salt before adding it to recipes.

How do I make this recipe fully vegan?

Leave out the salted cod. All the other ingredients are plant-based, and the dish will still be flavorful and satisfying.

Is stewed honey nut squash gluten-free?

Yes, it’s naturally gluten-free. Just double-check your seasoning blend and salted cod packaging to be safe.

What do I serve with stewed squash and saltfish?

It’s perfect with hot roti, rice, or even as part of a larger Caribbean spread with stewed meats or fried plantains.

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With spring finally in the air, I figured it was the perfect time to share this light and refreshing Simple Tomato Basil Salad. It’s not strictly Caribbean, but many of the ingredients came straight from my Canadian–Caribbean garden: heirloom and grape tomatoes I grew the previous summer, and fresh basil I had on hand. I’ve been sitting on this one for a while, but now feels just right.

This salad is about letting good ingredients shine. It’s vegan, gluten-free, and perfect as a side dish or light lunch. The tomatoes are chopped irregularly for texture, dressed with olive oil, lemon juice, and aged balsamic, then topped with fresh basil and parsley. You can customize it with additions like cucumber, red onion, watercress, or sweet peppers, but I kept it simple this time to let the tomatoes be the star.

It’s one of those salads that feels like sunshine in a bowl—and a great way to bring a little freshness to your table after a long winter.

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Ingredient Guide

• Tomatoes: Use a mix of heirloom and grape tomatoes for a blend of color, flavor, and texture.
• Lemon Juice: Adds brightness and acidity to balance the olive oil.
• Olive Oil: Brings richness and helps carry the other flavors.
• Black Pepper: Adds a bit of warmth and spice.
• Sea Salt: Enhances natural tomato flavor.
• Aged Balsamic: Adds sweetness and depth as a finishing drizzle.
• Basil Leaves: Fresh and fragrant; best added just before serving.
• Parsley: Offers freshness and color.

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Cooking Notes from the Kitchen

• Try using small basil leaves whole to avoid bruising. If chopping, fold and slice gently.
• For a flavor twist, substitute balsamic with reduced pomegranate juice.
• Add crushed garlic to the dressing for extra depth.
• Irregular tomato cuts make for better visual and textural appeal.

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Shopping Made Easy

• Use a mix of heirloom and grape tomatoes for flavor variety; check farmers’ markets or grocery stores during peak season.
• Aged balsamic is usually in the vinegar aisle. Look for one labeled “aged” for richer flavor.
• Fresh basil and parsley can be found in the produce section. Choose vibrant, unbruised leaves.
• For the olive oil, go with extra virgin if possible; it makes a big difference in a raw salad like this.

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Can I make this salad ahead of time?

It’s best served fresh, but you can prep the dressing and tomatoes separately and combine just before serving.

What can I use instead of balsamic vinegar?

Reduced pomegranate juice or a splash of red wine vinegar with a touch of honey can mimic the balance of sweet and tangy.

How do I keep basil from bruising?

Use small whole leaves or gently roll and slice. Avoid mashing or pounding which darkens the herb.

Is this salad suitable for meal prep?

Yes, with some care. Store the components separately and add basil and balsamic just before eating.

What protein can I add to make this a full meal?

Try grilled tofu, chickpeas, or even grilled shrimp or chicken if you’re not keeping it vegan.

As the chill of winter sets in, there’s nothing more comforting than a slow‑cooked Caribbean stew. This Slow‑Braised Coconut Oxtail Stew with Navy Beans brings together tender oxtails, creamy coconut milk, and plump navy beans in a deeply flavorful, aromatic dish. Once considered a humble “poor man’s” meal, this version elevates oxtails to a sought‑after delicacy. Featuring Scotch bonnet pepper, thyme, allspice berries, and a splash of Angostura bitters, this stew captures the soul of the Caribbean that’s rich, warming, and deeply satisfying.

Ingredient Guide

• Oxtail: A flavorful cut of beef from the tail, known for its rich taste and gelatinous texture when slow-cooked. If unavailable, turkey neck can be a suitable substitute.
• Scotch Bonnet Pepper: A fiery chili pepper common in Caribbean cuisine. Use with caution, and remove seeds to reduce heat.
• Caribbean Green Seasoning: A blend of fresh herbs and spices, including scallions, thyme, garlic, and parsley. Adds depth and authentic Caribbean flavor.
• Angostura Bitters: A concentrated bitters made from herbs and spices. Optional, but adds complexity to the dish.
• Navy Beans: Small, white beans that become creamy when cooked. Soak overnight before using.
• Allspice Berries: Also known as pimento, these berries impart a warm, clove-like flavor. Remove before serving.

Shopping Made Easy

• Oxtail: Available at most butcher shops or international markets. Look for well-trimmed pieces with minimal fat.
• Scotch Bonnet Peppers: Found in the produce section of Caribbean or Latin grocery stores. Habanero peppers can be used as a substitute.
• Caribbean Green Seasoning: Often sold pre-made in Caribbean markets, or make your own using fresh herbs.
• Angostura Bitters: Available in the cocktail mixers section of many supermarkets.
• Navy Beans: Commonly found in the dry beans aisle of most grocery stores.

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Cooking Notes from the Kitchen

• Marinating: For best results, marinate the oxtails overnight to allow the flavors to penetrate deeply.
• Browning Sugar: Watch the sugar carefully as it caramelizes to avoid burning, which can impart a bitter taste.
• Oven Cooking: Ensure your pot is oven-safe, and check the stew periodically to maintain the desired liquid level.
• Serving: This dish pairs wonderfully with rice and peas or steamed white rice to soak up the rich gravy.

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What can I use instead of oxtail?

If oxtail is unavailable or too expensive, turkey necks are a great alternative. They offer a similar texture and absorb flavors well.

How spicy is this dish?

The heat level depends on the amount of scotch bonnet pepper used. For a milder dish, use less pepper or remove the seeds.

Can I use canned beans instead of dried navy beans?

Yes, canned navy beans can be used. Add them later in the cooking process to prevent them from becoming too soft.

Is it necessary to use Angostura bitters?

Angostura bitters add depth to the flavor but are optional. The dish will still be delicious without them.

How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.