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Gluten free Caribbean cooking and recipes by Caribbean cookbook author Chris De La Rosa

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Jerk marinade in a jar surrounded by ingredients
Featured Gluten Free

Sizzling Jamaican Jerk Marinade Recipe.

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The original Jamaican Jerk Marinade was shared in 2011. After many requests, I then shared the Mild version for those of you who love the flavors of Jamaican Jerk with the heat. This is a more updated and refined version (arguably, there’s no need for it) of that original recipe I shared when I did the Smoked Jerk Turkey a few years back.

You’ll Need…

6 scallions (roughly chopped)
10-14 sprigs thyme (remove woody stems)
2 scotch bonnet peppers
2 tablespoons brown sugar
1 tablespoon Pimento (allspice) powder
1 teaspoon ground cinnamon
1 lime (juice)
1 lemon (juice)
4-5 thick slices of ginger
8 cloves garlic
1 1/2 tablespoon olive oil
1 tablespoon honey
2 tablespoons rice vinegar
2 tablespoons dark soy sauce
1/4 cup orange juice
2 medium onions (roughly chopped)

Notes! If making this Jerk marinade gluten-free, please use a gluten-free soy sauce or Tamari, but please read the label. When handling Scotch Bonnet peppers, wear gloves and wash your hands with soap and water immediately afterward. Yes, Habanero peppers will work nicely if you cannot source Scotch Bonnet peppers. May I recommend that you follow along with the video below, as much more about the recipe is discussed there?

Preparing this Jamaican Jerk Marinade involves three steps: Wash and prep everything that needs attention.

Everything is placed in a blender or food processor (step 2).

I like using a food processor because I have more control over the consistency of the finished marinade. If you are using a blender and you want it with a bit of texture, I recommend that you pulse it rather than have it go continuously.

Once you’re happy with the consistency (step 3), marinate your chicken, pork, or fish with it or place it in a plastic container in the fridge for later use.

It will keep in the fridge for at least a month.

Recipe Card

Jerk marinade in a jar surrounded by ingredients
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Sizzling Jamaican Jerk Marinade

Cuisine: Courses: , , , , , , , Recipe Keys: Dairy Free Gluten Free Spicy
Difficulty: Beginner Prep Time 15 mins Total Time 15 mins

Description

This vibrant Jamaican jerk marinade combines the heat of Scotch bonnet peppers with the aromatic flavors of fresh herbs and spices, creating a versatile marinade perfect for a variety of meats.

Ingredients

Instructions

Video
  1. Prepare Ingredients: Wash and roughly chop the scallions, thyme (remove woody stems), ginger, garlic, and onions.
  2. Place all ingredients into a food processor or blender.
  3. Pulse until the mixture reaches your desired consistency. For a chunkier texture, pulse briefly; for a smoother marinade, blend longer.
  4. Use immediately to marinate your choice of meat or fish, or transfer to a clean container and refrigerate for later use
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Gluten Free Vegetarian

Vegan Curry Eggplant and Potato (Baigan & Aloo)

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This dish is a staple in many Caribbean households, combining the creamy texture of eggplant with the hearty bite of potatoes. Seasoned with a blend of spices and herbs, it’s a flavorful and satisfying meal that’s perfect for any day of the week.

Eggplant and potato dish in a pan on the stove with a wooden spoon resting on top

Ingredient Guide

  • Eggplant (Baigan): A versatile vegetable that absorbs flavors well. When cooked, it becomes tender and adds a creamy texture to the dish.
  • Potato (Aloo): Adds heartiness and balances the softness of the eggplant. Choose a starchy variety for the best texture.
  • Caribbean Green Seasoning: A blend of herbs and spices including scallions, thyme, garlic, and parsley. Adds depth and authentic Caribbean flavor.
  • Pimento Pepper: Also known as seasoning pepper, it provides a mild heat and fruity flavor.
  • Habanero Pepper: A fiery chili pepper common in Caribbean cuisine. Use with caution, and remove seeds to reduce heat.
  • Ginger: Adds a warm, spicy note that complements the other flavors.

Shopping Made Easy

  • Eggplant: Available at most grocery stores. Look for firm, glossy skin.
  • Potatoes: Common in all supermarkets. Yukon Gold or Russet varieties work well.
  • Caribbean Green Seasoning: Often sold pre-made in Caribbean markets, or make your own using fresh herbs.
  • Pimento and Habanero Peppers: Found in the produce section of Caribbean or Latin grocery stores.
  • Ginger: Available in the produce section. Choose firm roots with smooth skin.

Cooking Notes from the Kitchen

  • Peeling Eggplant: You can choose to peel the eggplant or leave the skin on for added texture.
  • Heat Level: Adjust the amount of habanero pepper to control the spiciness of the dish.
  • Cooking Time: Allow the dish to simmer until the potatoes are tender and the eggplant has broken down, creating a thick sauce.
  • Serving Suggestion: This dish pairs wonderfully with hot Sada Roti or steamed white rice.

What can I use as a substitute for Caribbean Green Seasoning?

If you can’t find Caribbean Green Seasoning, you can make your own by blending scallions, thyme, garlic, parsley, and a bit of vinegar.

How spicy is this dish?

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

Can I add other vegetables to this dish?

Yes, you can add other vegetables, like bell peppers or tomatoes, to enhance the flavor and nutritional value.

Is this dish suitable for freezing?

Yes, this dish freezes well. Store in an airtight container and freeze for up to 3 months. Reheat thoroughly before serving.

Eggplant and potato dish in a pan on the stove with a wooden spoon resting on top
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Vegan Curry Eggplant and Potato (Baigan and Aloo)

Cuisine: Courses: Recipe Keys: Dairy Free Spicy Vegetarian
Difficulty: Beginner Prep Time 20 mins Cook Time 45 mins Total Time 1 hr 5 mins

Description

This Baigan and Aloo recipe is a comforting Caribbean classic that combines the creamy texture of eggplant with the hearty bite of potatoes, all seasoned with a blend of spices and herbs. It’s a vegan and gluten-free dish that’s both flavorful and satisfying.

Ingredients

Instructions

Video

  1. Heat the olive oil in a wide pan over medium heat. Add the sliced onion and smashed garlic. Reduce the heat to medium-low and cook for 3–4 minutes until softened.

  2. Stir in the chopped pimento pepper, habanero pepper, grated ginger, Caribbean green seasoning, and black pepper. Cook on medium-low for another 3 minutes.

  3. Add the sliced potatoes to the pan and stir well to combine with the seasonings.

  4. After 5 minutes, add the cubed eggplant to the pan. Stir well; the eggplant will wilt, so don’t worry about the pan being full.

  5. Pour in the water and add the salt. Bring the mixture to a boil, then reduce the heat and simmer uncovered for 20 minutes.

  6. Add the chopped tomato to the pan. Cook for an additional 3 minutes, then taste and adjust the salt if necessary.

  7. Once the potatoes are tender and the eggplant has broken down to create a thick sauce, remove from heat.

  8. Serve hot with Sada Roti or steamed white rice.

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Gluten Free Meat & Poultry

Baked Chicken With Potatoes.

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This recipe is loosely based on the ‘bake’ (oven roasted) chicken mom would make for us as part of our Sunday lunch, growing up in Trinidad and Tobago. As mentioned in previous posts, Sunday Lunch was traditionally the biggest meal of the week and included several dishes which still brings comfort to me all these years later. A meal usually shared with visiting relatives and topped off with dad’s homemade coconut ice cream.

You’ll Need…

2 scallions (finely chopped)
5-8 chives (finely chopped)
3/4 teaspoon black pepper
2/4 teaspoon salt
1/2 cup olive oil
3 pimento peppers (chopped)
2 leaves Spanish thyme (podina)
4-6 cloves garlic (crushed)
5-8 sprigs thyme (baby stems & leaves)
3/4 tablespoon grated ginger
2 tablespoon chopped parsley
1 tablespoon oyster sauce
1 lemon (juice)
5 chicken legs with back (about 4lbs)
3 lbs par-boiled potatoes (skin on)
8 grape tomatoes (cut in 1/2)
3 stems lemon grass (2-3 inch pieces – smashed)
6 whole chili peppers (optional)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there (see my tip about using the flavored oil during roasting to baste the chicken pieces). If making this recipe gluten free, please go through the full list of ingredients to ensure that they meet your specific gluten free dietary requirements. The potatoes were cooked 75 % in salted water.

Along with mommy’s influence on this recipe, my garden played a huge part in its development as well.

As your oven preheated to 375F, create a marinade with everything except the chicken, lemon grass, tomatoes, potatoes and chilli peppers. You may also add a tables spoon or two of honey to the marinade.

Place the chicken pieces (I used legs with the back attached and with the skin on – fat and extra skin removed) along with the potatoes (pre-cooked Yukon gold in my case), lemongrass pieces and tomatoes.

Pour the chunky marinade over everything.

Using your hands or tongs, give everything a good mix to fully coat. I dropped the whole chili peppers without cutting or breaking them, so when they roast I can have a POP of heat when I dine. Anyone not cool with spicy food could easily see them and avoid the heat. Then into the oven uncovered onto the middle rack for 45 minutes. You may flip the pieces of chicken during this time.

Now turn the heat up to 400 F and roast uncovered for another 25-30 minutes.

You may sprinkle on some finishing salt when you remove the tray out of the oven. Remember to use my tip about brushing the chicken pieces with the oil from the bottom of the roasting pan to help get that lovely golden color you see in the images above.

Prepped ingredients for Spicy Cranberry Pineapple Chutney
Gluten Free Sauces & Condiments

Spicy Cranberry Pineapple Chutney.

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Living in Canada for the past 30 + years means that I’ve come to enjoy and embrace the seasons. So when I came across some delicious dried cranberries at the St Jacob’s Farmers’ Market this fall, I had to grab some to experiment with in the kitchen. It just so happens that it’s also fresh cranberry and apple cider season too.

You’ll Need…

1 cup dark brown sugar
2 lbs cranberries (washed)
3 cups apple cider
3/4 teaspoon sea salt
1 teaspoon cinnamon
1 tablespoon grated ginger
2 bay leaves
2 cardamom pods
1 lemon (zest and juice)
1 large pineapple (peeled/cored/diced)
1 habanero pepper (optional)
3/4 lb dried cranberries

Notes! If making this dish gluten free, please go through the list of ingredients to ensure they meet your specific gluten free dietary requirements. May I suggest that you follow along with the video below as much more about the recipe is discussed there.

Add the brown sugar to a deep (heavy) pot then turn the heat to med/low and cook. Stir as it melts, then go a dark brown in color (watch the video below).

It does not need to bubble or go frothy. At this point you’ll add the fresh cranberries (I used fresh, but previously frozen will also work) and stir well.

Add the apple cider (use apple juice if you don’t have cider), stir then add the salt, bay leaves, ginger, cinnamon, cardamom, along with the zest and juice of the lemon. Bring to a boil.

Stir in the pineapple. May I recommend dicing the pineapple into 1/4 inch pieces and not as large as you see in the image above.

You may now add the dried cranberries along with the Habanero pepper, providing you want it spicy. Any spicy pepper will work if you cannot source a habanero. However, as mentioned, it’s definitely an optional ingredient.

As it comes to a boil, reduce to a simmer and cook for about 40 minutes. Should you find that it’s getting too thick, add more apple cider.

Keep in mind that the chutney (word used loosely as this could also be considered a jam) will thicken as it cools. You’re looking for something with texture/body, tart, spicy and rounded with an undertone of spiced tartness.

Store in sterilized glass containers in the fridge. Like my Cranberry Mango Sauce and the Cranberry Sorrel Jam I did a few years ago, this will go great with your holiday ham, thanksgiving turkey or as a spread on your morning toast and afternoon sandwiches.

Recipe Card

Spicy Cranberry Pineapple Chutney
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Spicy Cranberry Pineapple Chutney

Courses: ,
Difficulty: Beginner Prep Time 15 mins Cook Time 40 mins Total Time 55 mins
Servings: 8

Description

This chutney combines the tartness of cranberries with the sweetness of pineapple and the warmth of Caribbean spices, creating a versatile condiment that enhances both holiday and everyday meals.

Ingredients

Instructions

Video
  1. Add the brown sugar to a deep (heavy) pot then turn the heat to med/low and cook. Stir as it melts, then go a dark brown in color (watch the video below). It does not need to bubble or go frothy.
  2. At this point you’ll add the fresh cranberries (I used fresh, but previously frozen will also work) and stir well.
  3. Add the apple cider (use apple juice if you don’t have cider), stir then add the salt, bay leaves, ginger, cinnamon, cardamom, along with the zest and juice of the lemon. Bring to a boil.
  4. Stir in the pineapple. May I recommend dicing the pineapple into 1/4 inch pieces and not as large as you see in the image above.
  5. You may now add the dried cranberries along with the Habanero pepper, providing you want it spicy. Any spicy pepper will work if you cannot source a habanero. However, as mentioned, it’s definitely an optional ingredient.
  6. As it comes to a boil, reduce to a simmer and cook for about 40 minutes. Should you find that it’s getting too thick, add more apple cider.
  7. Keep in mind that the chutney (word used loosely as this could also be considered a jam) will thicken as it cools. You’re looking for something with texture/body, tart, spicy and rounded with an undertone of spiced tartness.
  8. Store in sterilized glass containers in the fridge. Like my Cranberry Mango Sauce and the Cranberry Sorrel Jam I did a few years ago, this will go great with your holiday ham, thanksgiving turkey or as a spread on your morning toast and afternoon sandwiches.

Note

If making this dish gluten free, please go through the list of ingredients to ensure they meet your specific gluten free dietary requirements. May I suggest that you follow along with the video as much more about the recipe is discussed there.

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Gluten Free Vegetarian

Simple Oven Roasted Sweet Potatoes.

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If you’re looking for a simple, quick and tasty side dish, look no further. This past Canadian Thanksgiving I teased these oven roasted sweet potatoes on Instagram and there were many requests for the recipe. So here we go.

You’ll Need…

3 1/2 – 4 lbs sweet potatoes
1/3 cup olive oil
1/2 teaspoon sea salt
1 tablespoon roasted garlic + herb blend
3/4 teaspoon ground cinnamon
3/4 teaspoon paprika (smoked/sweet)
1/2 teaspoon black pepper

Notes! May I suggest you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary restrictions.

You have the option to peel the sweet potatoes, however I find that I get better results if I give them a good scrub, then cut them into equal size pieces so they roast evenly. Basically skin on.

In a bowl whisk everything (except the potatoes) until combined.

Place the clean/cut potatoes in a baking dish, then pour the liquid over the sweet potatoes and mix well to coat. Preheat your oven to 400 F.

Place on the middle rack uncovered. After 15 minutes, remove and stir/toss and continue roasting.

Roast for another 15-20 minutes (depending on how large you cut the pieces) and get ready to serve. You may finish with a tiny bit of finishing salt or as mentioned in the video, some chopped parsley, rosemary and/or thyme.

In the video I shared a tip on how to check to see if the sweet potatoes are fully roasted (tender).

Gluten Free Vegan

Incredible Boil Channa.

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While similar to the texture and flavor of the Channa (chickpeas) served when you purchase Doubles in Trinidad and Tobago, this version is a bit more runny and typically treated as a thick soup. Served in a bowl or cup and topped with chutneys and pepper sauces for a hearty meal before a meal.

You’ll Need…

1 1/2 cups Channa (dried chickpeas)
4 cups veg stock
4 cups water (adjust)
1/2 teaspoon black pepper
3/4 teaspoon salt (adjust)
8 cloves garlic (divided)
3/4 teaspoon turmeric
3/4 teaspoon anchar masala
3/4 tablespoon Caribbean Green Seasoning
3/4 teaspoon ground roasted geera (cumin)
1 habanero pepper (sliced thin)
1 pimento pepper (sliced thin)
3-4 tablespoon chopped Chadon Beni (culantro)

Notes! You’ll need to adjust the liquid as it cooks. May I suggest that you follow along with the video below as much more about the recipe is discussed there. If making this gluten free, please go through the full list of ingredients to ensure they meet your gluten free dietary requirements.

Wash and soak the chickpeas (channa) in a deep bowl covered by at least 2 inches of water, overnight. Should you want to add 1/2 teaspoon of baking soda to the bowl, it will assist in cooking the channa quicker after. I didn’t.

Baking soda can help significantly since it increases the pH of the water, disintegrating that pectin and allowing beans to soften quicker.

Drain the water and add the now plump Channa to a deep pot, followed by 1/2 of the garlic (smashed), salt, turmeric, Caribbean Green Seasoning, Anchar masala and black pepper. Pour in the water and veg stock and bring to a boil, then reduce to between a simmer and rolling boil.

As explained in the video, I wanted to keep this fully vegan so I used vegetable stock, but you may use chicken stock if you wanted. We also discussed using all water as with the traditional way of making this soup-like dish.

Adjust the liquid as it boils (top with more water or stock as needed) and cook until the channa (chickpeas) starts to fall apart. Yes, using a pressure cooker will cut back on the cooking time tremendously.

After 2 hours they were tender to my liking. I removed 3/4 cup of it and did a quick puree in my blender as I wanted to thicken things up a bit. You may use a potato masher if you want and quickly crush some in the pot itself. After pouring back the pureed liquid to the pot it was time to add the finishing flavor elements.

Add the remaining garlic (crushed), peppers, ground geera (cumin) and Chadon Beni. Should you not have Chadon Beni (culantro), you may use Cilantro (coriander). Keep in mind that adding the Habanero pepper will make this SPICY, so you can leave it out and serve with a side of good homemade peppersauce.

Give it another 5-10 minutes, then taste and adjust the salt to your liking. Once happy with the consistency (should be like a thick soup), turn off the heat and enjoy. Keep in mind that it will further thicken as it cools.