Gluten Free Archives | Page 11 of 33

Mom never owned a slow cooker (and we’ve talked about her and her dislike for pressure cookers – that she passed on to us), so the lentils she would make about 2 times a month, was slow-cooked on the stove top. That recipe I’ll share with you another day. For now, here’s my take on what I believe is one of the simplest ways to prepare comforting lentils from scratch.

You’ll Need…

2 lbs dried lentils
1 large carrot (cubed)
2 cups butternut squash (cubed)
3 stalks celery (diced)
1 medium onion (diced)
2 scallions (chopped)
4-6 sprigs thyme
4 tablespoon parsley (divided)
1/2 teaspoon black pepper
1 tablespoon salt
4 cups vegetable stock
3-4 cups water
3 pimento peppers (chopped)
1 tablespoon Molasses
2-3 tablespoon Maple syrup
1 tablespoon Caribbean browning
2 thick slices ginger
1/2 teaspoon Scorch Bonnet pepper flakes (optional)
6 cloves garlic (whole)
1 can stewed tomatoes
2 tablespoon olive oil
1 teaspoon Worcestershire sauce

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the Caribbean Browning, vegetable stock and Worcestershire sauce you use. This will be a MASSIVE pot of lentils, so be prepared to freeze and reheat on a later date or make when you’re having a large crowd over for dinner.

Wash and soak the lentils in warm water for 15 minutes. There’s no need to soak overnight as we’re slow cooking.

Place the lentils (drained) in the slow cooker, followed by the pimento peppers, ginger, scallions, celery, 1/2 of the parsley, black pepper.. basically everything in the ingredients list.

Later on we’ll adjust the salt. If you’re doing this vegan, keep and eye on the ingredients in the Worcestershire sauce as you may have to avoid it.

With the carrot and butternut squash, I like putting in bigger cubes as it will maintian a bit of texture later on as we slow cook this.

Stir well and place the lid on. Setting on high.

You can walk away form it at this point.

6 hours later (watch the video below) and this should be tender, tasty and thick! Don’t forget to fish out the thyme sprigs and ginger and toss before serving. Yea, taste for salt too and adjust to your liking.

Top with the remainder of the parsley and enjoy. NOTE! For a more grainy lentil, cook for less time and cut back the water by 3/4 cup. Yes you can use Veg (or Chicken) stock instead of water, but be mindful of the sodium content as it will affect how salty the final dish is.

Freeze the remainder for another night you feel like having a comforting side or bowl of lentils you made from scratch.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Sauces & Condiments

Smoked Cherry Rum Pepper-Sauce (wing sauce).

May 28, 2025April 21, 20211 Comment

Over the years I’ve shared many Peppersauce (hot sauce) recipes with you, but this one here is SPECIAL! Not only is it BANGING with Fiery Caribbean Sunshine (heat), it’s packed with flavor and is very versatile. Your chicken wings will demand to be covered in this Smoked Cherry Rum Sauce. Should you not have the ability to smoke the peppers, feel free to use them as is and hit the sauce with a tiny bit of liquid smoke.

You’ll Need…

20-30 hot peppers
1 lb cherries (I used frozen)
4 cloves garlic (smashed)
1/2 cup white vinegar
3 tablespoon Cane Sugar
2 cups Apple Cider (not vinegar)
3/4 tablespoon sea salt
1 cup dark rum

Important: Please wear gloves and wash your hand immediately after handling such hot peppers. I used a variety of some of the hottest peppers in the world when making this sauce. Feel free to use peppers you like or can source (Scotch Bonnet, Habanero, Scorpions, Naga, Seven pod etc – watch the video below where I discuss the peppers I used). If doing this recipe gluten free, be sure to go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Wash and air dry the peppers, then place them on your smoker. Please note that we want to kiss these peppers with the smoke, so it’s not on the smoker for long or at a high heat. Additionally, make sure there’s enough space between the peppers, so they take on that gentle smoke quickly.

I believe my smoker was set to 170 and I had them on for about an hour and 10 minutes.

Remember the goal is to gently smoke or kiss the peppers with the smoke. I used cherry wood as the wood of choice, but any fruity wood will work.

Remove the stems and into a deep sauce pan, followed by the other ingredients. (keep the gloves on please)

Put the stove on medium heat and bring to boil, then turn the heat down so you have a simmer.

Be sure to vent your kitchen (open a window and/or turn on the fan above the stove). I had the lid on the sauce pan and simmered it for 30 minutes.

Turn the heat off and allow it to cool for about 1 hr before we use the stick blender to make this as smooth as you like. You may use a traditional blender or food processor. Do make sure it cools before blending it, to avoid getting burn.

It will thicken as you puree it, but you’re in control of the final consistency so rock on.

Place in a sterilized bottles. Will last in the fridge for 6 months (at least). Use as you would any hot sauce, but with all honestly, you’ll improve your wing game with this one. And should you dare, top your BBQ Ribs and Chicken with it (after basting with your fav bbq sauce).

BTW, these were not Caribbean cherries, but the North American cherries you can find in the frozen section of your grocery store. Yes, canned cherries will work too. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Breakfast Gluten Free

Curry Eggs. The Simplicity of Delicious.

May 28, 2025April 18, 20211 Comment

Many of you may be perplexed by this recipe as eggs in a curry sauce may seem strange. However this was a typical dish mom would make for us when she little in the cupboards (we always had fresh eggs from our chickens) or ran out of ideas to keep the menu fresh for 4 children on a daily basis. While many may associate Curry Eggs with Guyana, it’s very normal in Trinidad and Tobago as well.

You’ll Need…

4 hard boiled eggs (cut in 1/2)
1 medium shallot (or small onion – diced)
1 pimento pepper (sliced)
4 wiri wiri peppers
1 medium tomato (remove skin and seeds – diced)
4 cloves garlic (crushed)
1-2 tablespoon veg oil
1 teaspoon Caribbean Green Seasoning
1 cup water
2 scallions (chopped)
1 tablespoon curry powder
1/2 teaspoon cumin seeds
1/2 teaspoon salt
1/2 teaspoon black pepper

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. I used Pimento and Wiri Wiri (coffee) peppers in the recipe, however they are optional (in the event you can’t source them). Scotch Bonnet, Habanero or any spicy pepper will work of you want a little kick.

Boil the eggs and set aside.

Place a sauce pan on a medium flame and add the oil, followed by the shallots, cumin seeds, the white parts (bottom) of the scallions, pimento pepper and garlic. Immediately turn the heat to low.

Add the black pepper, then as soon as you start seeing dark edges on the onion and garlic, add the Wiri Wiri peppers (whole), followed by the curry powder (heat still on low). Mix well. We’re building that rich curry flavor here, by wet-toasting the spices which makes up the curry powder.

Add the Caribbean Green Seasoning (stir) for that herbal note and the salt. Now add the water to help create the gravy and to cook out the ‘rawness” of the curry. Turn the heat up so it comes to a boil, but as soon as it does, reduce the heat back to low.

Add the diced tomato and allow it to simmer for 4-5 minutes.

Now place the cut eggs, yolk side down as we want them to start absorbing the curry sauce (be gentle).

After a couple minutes, flip the eggs over and add the green tops of the scallion.

Now here is where you get to personalize things. Taste for salt and adjust and reduce the gravy to the consistency you like. I had it with Sada Roti, so I needed nuff sauce.

This a bit of a simplified version of Curry Eggs as we do it in the Caribbean. There’s the more detailed recipe where the eggs are boil, then fried to form a crust, before they go for that curry bath. Then there’s the version mom would do with potatoes, to stretch the dish and give it more body. Those I will share in upcoming recipes.

If you want heat, break the peppers, or remove and discard if heat is not your thing. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Curry Crab With Shrimp and Potatoes.

April 18, 2021April 4, 2021Leave a Comment

Here’s a classic Caribbean Seafood Curry which will not only excite the tastebuds, but one which will get even get those picky eaters eager to be at the dinner table. Succulent shrimp, tender potatoes and a gravy rich with crab flavor, without being overbearing. NO this does not need coconut milk (but I’ll leave that up to you).

You’ll Need..

3 ocean crabs (cleaned and cut in 1/4s)
1 – 1.5 lb shrimp (large 21-25)
1 1/2 tablespoon Caribbean Green Seasoning (divided)
3/4 tablespoon sea salt (divided) *adjust
1/2 teaspoon black pepper
1/2 teaspoon cumin seeds
6 medium potatoes (in 1/4)
3- 4 cups water
2 tablespoon olive oil
1.5 – 2 tablespoon Curry Powder
1 teaspoon ground roasted cumin (geera)
1 teaspoon Anchar masala
2 wiri wiri peppers
1 medium onion (diced)
6 cloves garlic (smashed)
1 medium tomato
2 tablespoon Shado beni (or cilantro)
* Juice of one lemon to wash the crab and shrimp

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the curry powder you use, in the event there’s any ‘filler” in it. I used Yukon Gold potatoes as I love the texture it gets when it’s cooked and breaks down (to thicken the dish), but feel free to use any variety you like.

Wash the crab and shrimp (please devein) with cool water and the lemon juice and set aside.

Deep pan on medium flame, add the olive oil followed by the garlic, onion and wiri wiri peppers (any spicy pepper you like will work). Turn the heat down to low so we don’t burn the garlic. Add the cumin seeds and stir – heat still on low.

After 4-5 minutes, add the curry powder and stir. It’s will go darker, start clumping and release a lovely scent. This sort of wet toasting will allow the spices which makes up a good curry powder, to bloom. Add the black pepper at this point. Now turn the heat to medium, stir and add 1/4 cup water to the pot. Scrape to release anything stuck to the bottom of the pot.

As the water drys up, add the Anchar Masala and roasted cumin (geera) and stir well. Yes that’s even more wicked flavors right there.

Keep stirring and get rid of all the liquid. We’re hoping to see the oil we started with. Toss in the crab at this point followed by the 1 1/4 tablespoon of the Caribbean Green seasoning and 1/2 tablespoon of the salt. Mix well. Toss in the diced tomato, that acidity will help bring balance to the dish.

Go in with the potato, stir to coat, then add the rest of the water and bring to a boil (turn up the heat).

Season the shrimp with the remaining green seasoning and salt. Set aside.

Once the pot comes to a boil, reduce the heat and cook with the lid on (slightly ajar), until the potato is tender and start breaking down.

20 minutes later and the potatoes should be fully cooked. Using your spoon crush a few pieces of the potato to help thicken the gravy and turn the heat up if you have a lot of liquid, until you get a consistency you like (remember it will thicken as it cool).

Here’s where we’ll add the season shrimp to the pot, stir in well and cook for 1-2 minutes before you turn off the stove. Let the residual heat finish cooking the shrimp or we risk over-cooking the shrimp.

Taste for salt (you will need) and adjust accordingly. Toss in the shado beni (or cilantro), cover the pot and leave it for 3-4 minutes before serving.

You now have and iconic Caribbean Seafood Curry to enjoy with your family and friends. Serve with rice or roti.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Sauces & Condiments

Tamarind Peppersauce (hot sauce + wing sauce).

May 28, 2025February 22, 20212 Comments

With another bumper crop of insanely hot peppers in my garden and the new little toy I got (Traeger Grill) this past summer, it was only natural that I gave you all a smoked pepper sauce (hot sauce) recipe. The fiery peppers and lovely undertone of smoke and tamarind will have your tastebuds dancing, with excitement.

You’ll Need…

1/2 lb Tamarind (peeled)
3/4 teaspoon salt
2 cups water
10-15 smoked HOT peppers (your fav)
2 tablespoon Coconut Palm Sugar (or golden brown sugar)
6-8 cloves garlic
4-6 leaves shado beni (culantro)
1 1/2 tablespoon pure Maple Syrup
3/4 teaspoon roasted ground cumin (geera)
3/4 cup apple cider
1/2 cup white vinegar
1 lime

Note! I used a variety of HOT peppers (watch the video below), but you can use whatever you have or enjoy using. Additionally, if doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Crack the outer shell of the tamarind and discard. Then remove the sort of string (fiber) off the tamarind so you’re left with just the tamarind flesh.

save time by getting the tamarind paste (about 3/4 cup) from your Hispanic, Asian or West Indian supermarket.

Add the tamarind flesh to a bowl, then add 2 cups of boiling water and let it sit until the water is cool enough to handle. This step will soften the flesh so we can remove the seeds.

Wash and dry the peppers and smoke @ 210F for about 1 hour as we just want to kiss them with that smoke. Make sure you have a lot of space between each pepper as you smoke them so that smoke can cuddle around them all. I believe I used Applewood to smoke the peppers, but any fruity wood will work.

Wear GLOVES and wash your hands immediately after with soap and water, when handling such hot peppers. Remove the stems off the peppers after they’ve been smoked and give them a rough chop.

Add the chopped peppers to a pot, along with the garlic, salt, coconut palm sugar (brown sugar will work), Shado beni, Maple Syrup (pure) and roasted ground Geera (cumin). Set aside.

The water in the tamarind should now be cool. Using your fingers, break up the flesh (pulp) and remove the seeds (discard). You will have a thick Tamarind slurry.

Pour the tamarind water (with pulp) into the pot with the peppers and put that pot on the stove on a medium heat. As it comes up to temperature, add the white vinegar. and apple cider. Mix well.

After 3-4 minutes it will come to a boil, then reduce to a gentle simmer (low heat) and cook for 30 minutes. Vent your kitchen or it may want to choke you with the fumes.

Turn the heat off and use your stick blender to puree it to a smooth consistency. If using a traditional blender, allow it to cool a bit first before you puree. Finish with the freshly squeezed juice, stir and you’re done. Thin with more white vinegar if it’s too thick.

Allow it to cool before pouring into a glass bottle and store in the fridge for up to 1 month.

A versatile hot sauce which works anywhere you’d normally use hot sauce and as sauce for tossing your grilled or fried chicken wings – your friends will demand you make those wings on the regular (BEWARE!).

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Meat & Poultry

Coconut Curry Lamb With Potato.

May 28, 2025February 17, 20215 Comments

I’ll be first to admit that I’m not the biggest of fans of Lamb (terrible experience with overcooked grilled lamb a few years ago – my jaw still aches), plus I can’t get past the slight ‘gamey’ taste you get . However when slowly braised in a rich coconut curry sauce, I’m game lick a plate clean.

You’ll Need…

3 lbs Lamb (with bones)
1 lemon (juice)
1/2 teaspoon black pepper
3/4 tablespoon salt (adjust)
2 tablespoon Caribbean Green Seasoning (divided)
2-3 tablespoon olive oil
1 medium Onion (sliced)
8 cloves garlic (smashed)
2 pimento peppers (optional)
3/4 teaspoon cumin seeds (aka geera)
1 teaspoon Anchar Masala
2 Tablespoon Curry powder
1 med tomato (diced)
3 1/4 cups water (divided)
2 tablespoon coconut cream
8 medium potatoes (1/4)
2 tablespoon chopped parsley

Important! If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements.

Cut the lamb (I used lamb with bones) into 2 inch pieces and included the bones (best flavor), so you’ll need a heavy cleaver to cut though them. Feel free to use boneless if you want. Wash with cool water and the juice of the lemon, then drain dry. Now it’s time to season with 1 heaping tablespoon Caribbean Green Seasoning, salt and black pepper. Mix well and allow to marinate in the fridge for 2-4 hours.

Heat your heavy pot on a medium flame and add the olive oil (or any oil you like using) followed by the onion, pimento peppers (sliced) and garlic (add more black pepper if you want). Turn the heat down to as low as it will go and gently cook this.

After 3 minutes, add the cumin (geera) seeds along with the Anchar Masala (use roasted cumin if you can’t get this) and cook for 2 minutes. Then add the curry powder and stir well – heat still on low.

After 2-3 minutes, add the diced tomato to add some acidity to balance the flavors and later it will help to develop that rich gravy. After 2 minutes add the remaining Caribbean Green Seasoning and stir. All this time the heat is on low.

Now crank up the heat to medium, followed by 1/4 cup of water. This step will cook out the ‘rawness’ of the curry. Stir well (scrape the bottom of the pot if necessary), then heat on HIGH to burn off that water, till we get back to the oil we started with.

Here is where you’ll add the seasoned lamb (yea marinade too), and stir well.

As you get a bubble going (boiling) turn the heat down to medium, cover the pot and allow the natural juices to develop.

After 10 minutes, turn the heat to high then add the coconut cream and stir well. Follow this by adding the remaining water, stir and bring to a boil.

Here’s where you’ll toss in the Scotch Bonnet Pepper WHOLE (don’t break or it will release the beast) and reduce to a simmer for 45 minutes (covered – slightly ajar).

At this point you add the potatoes to the pot and bring back to a boil. Be sure to tuck the potato pieces below the liquid and simmer (lid slighty ajar) until everything is tender. 45 minutes later and you’re done. Taste for salt and adjust to your liking, then top with the parsley.

Note! I cooked this for 45 minutes after adding the potatoes as I like my meat fork tender and I wanted a thick gravy. This would explain why my potatoes where cut into large pieces, as I knew the would melt down as they cooked. Additionally, you’re wondering why I didn’t finish with cilantro or culantro (Shado Beni), I find lamb can be very fatty and the parsley tends to cut some of that fat on your tongue. Brightens the dish actually.

Serve with hot steamed rice or roti! If you find the recipe difficult to read, be sure to watch the demo video below.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Coconut Stewed Shrimp.

February 22, 2021February 15, 2021Leave a Comment

It’s very rare you’ll find someone from the Islands who don’t enjoy great seafood, it’s just natural I think. Fried, grilled, stewed, curry, oven-baked, fire-roasted and in stews like this one, we’ve got so many ways to enjoy the bounty of the Caribbean Sea. Yea we even do ceviche too! Here’s one of my favorite ways to stew plump shrimp in a wicked coconut sauce. (first try and it will be your fave too)

You’ll Need…

2 lbs 21-25 shrimp (cleaned & deveined)
1 teaspoon sea salt (divided)
3 tablespoon olive oil (divided)
1 heaping tablespoon Caribbean Green Seasoning
1 teaspoon black pepper (divided)
1 large onion (diced)
6-8 cloves garlic (crushed)
2 scallions (chopped)
1 medium tomato (diced)
4-5 sprigs thyme
3/4 teaspoon paprika
2-3 pimento peppers (aka seasoning peppers)
1/2 teaspoon Scotch Bonnet flakes (or fresh)
1 tablespoon brown sugar
1/2 cup white wine
1 cup coconut milk
1/2 lime (juice)
2 tablespoon chopped parsley

lemon juice for washing the shrimp.

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. If you can’t source the pimento (seasoning) peppers, feel free to use diced sweet bell peppers.

Peel (however I left the tails on, but you can remove), devein and wash the shrimp with lemon juice and cool water. Drain dry and season with the 1/2 the salt, 1/2 teaspoon black pepper, 1 tablespoon olive oil and the Caribbean Green Seasoning. Stir well and marinate for 10 minutes.

Heat a wide saucepan on a medium flame, then add the seasoned shrimp and stir. The pan was dry as we added olive oil when we marinated the shrimp. Cook for 1-2 minutes (so we don’t overcook them), remove and set aside. By cooking the shrimp first, we’ll get that lovely seafood base to start with.

Now crank the heat to med/high and go in with the rest of the olive oil. Should you want to get more of that coconut flavor, you’re free to use coconut oil here. Now toss in the onion, pimento peppers (watch the video below to see what they are), thyme, scallions and remaining salt. Turn the heat down to low so we don’t burn anything, add the remaining black pepper, garlic and scotch bonnet flakes (use any pepper flakes you have or like). Stir and scrape the bottom of the pan.

3 minutes later and your kitchen will be blessed with the lovely aroma of niceness. Now go in with the wine and deglaze the pan. Turn the heat back up to medium. As the wine burns off, add the tomato, brown sugar and smoked paprika. This (sugar) will balance the acidity and (paprika) give the dish a smoky undertone.

Go in with the coconut milk now, turn the heat to low and let it gently cook to combine all those flavors.

About 5-6 minutes later (simmer) you’ll have a creamy, velvety sort of texture to the sauce.. it’s now time to add back the shrimp to the pan, heat through, toss in the parsley and BOOM.. you’re done. However, as you turn off the stove, go in with the freshly squeezed lime (or lemon) juice.

Yea taste for salt and adjust according. AND.. have some scented steamed rice ready for an incredible meal.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Side Dishes Vegetarian

25 Minutes Red Lentil Dhal.

May 28, 2025February 9, 20213 Comments

I LOVE Dhal.. that rich and thick yellow split peas soup we make in the Caribbean, based on recipes brought to our shores by Indentured Laborer’s from India almost 200 years ago. However, since I dislike using a pressure cooker, I find that I don’t have the patience to wait the 1.5 hours needed. This brings us to Red Lentils, if you enjoy the taste and texture of yellow split peas Dhal, but want in in under 30 minutes.. stay tuned.

You’ll Need…

3 cups red lentils
1 1/2 teaspoon turmeric
9 -11 cups water
2 small scallion (chopped)
3/4 tablespoon salt
1/2 teaspoon black pepper
8-10 cloves garlic (smashed – divided)
1/2 medium onion (diced)
1/4 scotch bonnet pepper
2 tablespoon olive oil
1 teaspoon geera (cumin) seeds

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Bring the water to a boil in a deep pot on a high heat.

In the meantime wash the lentils by rinsing in cool water, drain and repeat until the water runs clear.

As the water comes to a boil, add the washed lentils, followed by the tumeric and bring back to a boil.

When you got that bubble going, skim off that froth at the top and discard.

Reduce to a rolling boil and add the black pepper, scallions (adds a lovely touch), salt, onion, scotch bonnet pepper (optional or any spicy pepper you like or have access to) and 5 cloves of the garlic.

It will cook on that rolling boil for 20 minutes with the lid slightly ajar… or until the lentils are falling apart.

I used a traditional swizzle stick (see image), but you can use a whisk or stick blender and get it smooth and silky. If using a stick blender, I’d recommend that you pulse or if you go continuous it will go frothy. BTW, I turned off the stove at this point as it was fully cooked.

Once smooth, taste for salt and adjust to your liking, then it’s time to chunkay (temper) the dhal to give it that finishing layer of flavor.

Heat the oil in a small pan on a medium flame, add the garlic and cumin seeds. Heat until the garlic burns (yes the only time I’ll recommend burning garlic) and you see smoke from the hot oil

All you have to do now is pour that oily mixture into the pot with the dhal, then stir. You’re done. Quick right?

An amazing side to rice and curry dishes or as I normally do.. as a cup of soup that warms my soul. I always make a big batch and freeze into containers for those nights I get my Dhal craving.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Soups & Stews

Coconut Roasted Tomato Soup.

May 28, 2025February 7, 20211 Comment

Unlike those thick vegetable and ground provision laden soups the region is known for, this Tomato Soup hits different on many levels. Smooth, rich and creamy with a hint of herbs and bursting with flavors of the summer. With the vine ripe tomatoes freshly harvested from my garden.

You’ll Need…

4-5 lbs tomatoes
2 tablespoon olive oil
1 tablespoon salt (divided) – adjust
1 teaspoon black pepper (divided)
8-10 sprigs thyme (divided)
1 large onion (diced)
1 1/2 tablespoon coconut oil
2 scallions (chopped)
2 stalks celery (diced)
1 pimento pepper (optional)
4-6 confit garlic
1/2 cup prepared salted cod (optional)
2 tablespoon tomato (concentrated) paste
1 liter chicken stock
2 cups coconut milk
1 cup water
1 tablespoon honey (optional)
1 tablespoon brown sugar (optional)
1-2 tablespoon parsley (chopped finely)

IMPORTANT! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the stock you choose to use.

Wash and dry the tomatoes, then (since I used different size tomatoes) cut the large ones into 1/4’s. Please remove the stem area where there’s a hard area (discard). Explained in the video below.

Place the tomatoes on a baking sheet (450F preheated oven).. then drizzle on the olive oil, 1/2 the salt, and 1/2 black pepper. Then fresh from my garden, some thyme (1/2 of it). Middle rack for 45 minutes. Allow to cool, then remove the skin off the tomato and discard.

Unfortunately I don’t have a pic of the roasted tomatoes when they came out of the oven, but you can follow along in the video below.

Time for soup making! Add the coconut oil to a soup pot on a medium flame, followed by the onion, scallions, celery and remaining black pepper. Heat on low now please.

Add the pimento peppers (optional) and the remaining thyme. Here is where I’ll add my confit garlic and prepared salted cod. Add raw garlic if you don’t have confit garlic.

As it gentle cooks, add the remaining salt and the tomato paste. Stir well to allow the tomato paste to hit the bottom of the pan as this will give us a lovely sweetness to the tomato. Keep in mind that the salted Cod and chicken stock will have a salty element, so adjust your final salt at the end or you may run into problems.

Add the chicken stock to the pot and bring to a boil. Now it’s time to add the roasted tomato (remove the thyme stalks) to the pot (try to remove as much of the skin as possible). And do include any juices on the baking tray.

Turn the heat up to bring to a boil and add the coconut milk and water. Stir well. Then reduce the heat to med/low after it comes to a boil and allow the soup to cook for 25 minutes.

Feel free to add a bit more black pepper (fresh ground) and taste/adjust the salt. If you find there’s a bit of tartness you can add a bit of brown sugar and parmesan cheese would also make a great addition. I added honey and sugar.

Here’s where you’ll use your stick blender and pulse until you get the texture and consistency you like. DO NOT go continuous or it will go frothy.

You should have a nice silky texture combined with herbal notes, the sweetness of the coconut and the fresh burst of summer… in the roasted tomatoes. ENJOY!

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Sauces & Condiments

Caribbean Lime Lemon Pepper-Sauce (hot sauce).

May 28, 2025February 2, 20214 Comments

The sort of thick cut or chunky version of this pepper-sauce is one which takes me back to being a small fella on the islands and ‘Soup Saturdays’. That thick, ground provision laden soup mommy would make for us for lunch every Saturday. And like that version, this one will rock on your Caribbean soups and stews just as well. Along with anything you normally use hot sauces on. Can you say grilled meats and seafood?

You’ll Need…

30-40 peppers (a variety)
2 cups vinegar (plain white)
3 limes
11 lemons (divided)
3/4 tablespoon sea salt
1/2 medium bitter melon
15-20 cloves garlic
15 -20 leaves of shado beni (culantro)

Notes. I used a variety of scorching hot peppers (explained in the video below), but this will work with any one of your fav peppers. If you cannot source Shado Beni (chadon beni or culantro) cilantro makes for a great replacement.

Remove the stems off the limes and lemons and wash them thouroughly. Then cut 3 of the lemons and all limes into small pieces. Do remove any seeds you come across and discard.

Add the cut limes and lemons into a saucepan with the vinegar. Place on a medium heat until you start seeing small bubbles on the edges. As soon as that happens, turn the heat to a very gentle simmer. Cook for 20-25 minutes.

Juice the remaining lemons and give the shado beni and garlic a rough chop. Wash the peppers and remove the seeds, then give them a rough chop too.

IMPORTANT! Wear gloves when handling these peppers – actually throughout making this pepper sauce. And do wash your hands immediately after with soap and water.

With the bitter melon you’ll need to cut it down (lengthwise) the center to remove the core (discard), then slice thin.

Place everything (including the cooked limes/lemons – allow it to cool a bit first) into your blender or food processor and puree.

Stop, scrape down the sides and continue until you have a consistency you like. For me it was smooth, but with a slight chunkiness as I like getting tiny bits of the Shadon Beni, Garlic and Bitter melon (aka caraile) when I use this spicy condiment.

Store in sterilized glass containers. It’s very important that you allow this to cure for a few days before using. As to allow those flavors to truly combine and create tasty greatness. be mindful that this is SPICY!

You can keep this in a cool spot in your kitchen, but for maximum shelf life, store in the fridge. Do not dip wet nor dirty spoons when getting some. It will last at least 3 months in the fridge.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Meat & Poultry

Curry Chicken With Pigeon Peas.

May 27, 2025January 11, 20212 Comments

Here’s another classic dish we make with Pigeon Peas, especially when they’re in full production from early January in the Caribbean (harvest/production last for about 3 months if memory serves me right). In my case I’m based in Canada where the growing season is not long enough for us to have it in our garden. However, we do get quality stuff in the freezer section of major grocery stores.

You’ll Need..

3-4 lbs chicken
3/4 tablespoon salt (adjust)
2 tablespoon Caribbean Green Seasoning
3/4 teaspoon black pepper
1 scotch bonnet pepper
1/2 medium tomato (chopped)
3 cups pigeon peas
2 tablespoon olive oil
2 tablespoon curry powder
1 teaspoon cumin seeds
1 medium onion (diced)
1 teaspoon of Anchar Masala
7-9 cloves garlic (rough chop)
2 1/3 cups water (divided)
2 medium potatoes (sliced thin)
2 tablespoon shado beni culantro (or cilantro)

Important: If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. I used pigeon peas from frozen, but the recipe works with fresh pigeon peas just as well. If you can only access canned pigeon peas, there’s no need to pre cook them. Drain, rinse and add when I do in the cooking process.

Thaw, rinse and place the peas in a deep pot covered with water. Bring to a boil, then reduce to a simmer. Cook for about 45 mins to 1 hour. This will help to precook the peas and get rid of a ‘weird’ taste you get if you don’t pre boil them. After 1/2 hr of cooking, drain the water and repeat for another 30 minutes with new water. Then drain and set aside for later.

In a large bowl ad the cut chicken (serving size pieces), add the salt, black pepper, Caribbean Green Seasoning, scotch bonnet and tomato. Stir well and allow it to marinate for about 1-2 hours.

Heat the oil on a medium flame in a deep pot, then add the onion and garlic and cook on LOW for 2-3 minutes. Add the cumin seeds, stir and cook for 2 minutes, then add the curry powder. Keep the heat on low.

3 minutes after adding the curry powder, turn the heat to medium and add the 1/3 cup water, followed by the Anchar masala and stir well. The goal is to cook out the rawness of the curry and allow the spices to bloom. Additionally with the heat on medium we’ll burn off all the liquid and try to get back to the oil we started off with.

Turn the heat to high and start adding the seasoned chicken to the pot. Stir well to coat the chicken pieces and deglaze the bottom of the pot with the chicken pieces. Side note – put the water in the same bowl we marinated the chicken in to pick up any remaining marinade.

Bring to a boil and it will start releasing it’s own natural juices after about 5 minutes. The goal again here is to burn off that liquid to intensify the overall flavor.

Once the liquid is gone, it’s time to add the pre-cooked pigeon peas, sliced potato and water (stir well). Bring to a boil.

After it comes to a boil, turn the heat down to between a simmer and a rolling boil (medium – low heat). Cook with the lid on, slightly ajar.

After 20 minutes its time personalize things. Adjust the salt and get the gravy to consistency you like. Finally top with the chopped shado beni (culantro) or cilantro if you cannot source shado beni. To thicken the gravy, you can crush some of the potato if you like. I usually use the back of my spoon to crush some of the pigeon peas to thicken things up.

Pigeon Peas (Cajanus cajan) whose cultivation can be traced back more than 3,500 years, is known by a variety of names: Congo pea, Angola pea and red gram. LA Times.

This Curry Chicken with Pigeon Peas is a dish which screams for hot roti, but just as enjoyable with steamed or boiled rice.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Meat & Poultry

Jamaican Callaloo With Salted Pigtail.

May 27, 2025January 4, 20211 Comment

Jamaican Callaloo (aka spinach, Chorai Bhagi) is a regular in my garden every year, so it’s only normal to see many recipes featuring this ‘greens’ we adore in the Caribbean. In this version we’ll put another loved Caribbean ingredient to use to add additional flavor and give the dish a true comforting appeal. Salted Pigtails! Feel free to use smoked turkey if you don’t mess with pork.

You’ll Need…

Jamaican Callaloo (about 3 lbs)
1 1/2 lbs salted pigtails (prepared)
1/2 large onion (diced)
4 cloves garlic (sliced)
2 tablespoon olive oil
1/4 scotch bonnet pepper (no seeds)
1/4 teaspoon black pepper
1/2 cup coconut cream
tomato (optional)
1/2 lemon juice (optional)
1/4 cup water

Important: If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary requirements.

Trim and wash the callaloo – basically you keep all the leaves (which are not tarnished) and the tender stems. For the stems you’ll want to remove the sort of skin on them so they cook faster and be much more tender. Discard the blemished leaves, flowers and tough stems.

Roll the leaves and chop into 1 cm ribbons. If you decide to use the tender stems, chop those into 1 cm pieces.

For the salted pigtails you will need to pre-cook first. Cut into 1 – 2 inch pieces (get your butcher to do this as they can be tough), wash with lemon juice and water. Then place in a pot covered with water and boil on a simmer for 45-50 mins on until they are tender and most of that salt (it’s cured in) is removed. Drain, rinse with cool water and set aside.

In a wide pan on a medium flame, add the olive oil and scotch bonnet pepper followed by the onion and garlic, then turn the heat down to a gentle simmer. Add the black pepper and prepared salted pig tails. Continue cooking on low heat for 5 minutes.

Turn the heat to medium, then start adding the prepared callaloo followed by the coconut cream. It will pile up, but it will wilt with the lid on the pan. Toss in the water to assist it in steaming.

After 8 minutes remove the lid and stir. Continue cooking with the lid off now for 20-25 minutes or until all the liquid is gone.

Top with the tomato (optional) and squeeze on some lemon juice to brighten the flavor and in my case.. it prevents an itch at the back of my throat I usually get with greens.

I didn’t add any salt as the remaining salt in the pig tails was enough for my liking. But do taste and adjust.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free

Comforting Stewed Lentils (slow cooker).

Smoked Cherry Rum Pepper-Sauce (wing sauce).

Curry Eggs. The Simplicity of Delicious.

Curry Crab With Shrimp and Potatoes.

Tamarind Peppersauce (hot sauce + wing sauce).

Coconut Curry Lamb With Potato.

Coconut Stewed Shrimp.

25 Minutes Red Lentil Dhal.

Coconut Roasted Tomato Soup.

Caribbean Lime Lemon Pepper-Sauce (hot sauce).

Curry Chicken With Pigeon Peas.

Jamaican Callaloo With Salted Pigtail.

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