Gluten Free Archives - Page 19 of 33

Strings Beans With Leftover Curry Chicken.

May 27, 2025March 9, 2018Leave a Comment

I have a definite weakness for String Beans, French Beans, Bodi (Yard Beans), Pole Beans, Seim.. just about any type of bean, once they’re cooked to my liking. Mom always said that even from my childhood days on the islands she was surprised how much I loved beans, spinach (bhagi) and tomato (in no particular order). Yea, I ate my vegetables (except okra and bitter melon)! This is one of those recipes she would make for us whenever we had Bodi or String Beans in our kitchen garden and there was leftover chicken (curry or stew) from the day before.

You’ll Need…

– leftover curry chicken
– 2 lbs string beans (trimmed)
– 1 tablespoon vegetable oil
– 3 cloves garlic (diced)
– 1 small onion (diced)
– 1/8 teaspoon black pepper
– 1/3 teaspoon salt
– 1/2 cup water
– 5 cherry tomatoes (any tomato works)

Important! If doing this recipe gluten free please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Especially the curry powder, as some may contain flour as a filler.

Prepare your ingredients. Dice the onion and garlic, then trim of the ends off the beans (remove any strings), cut into 1 inch pieces, then wash and drain. This recipe works great with French beans also.

Heat a saucepan (with a lid) on a medium flame, then add the vegetable oil (coconut or olive oil works just as well), then add the onion + garlic and reduce the heat to as low as it will go. Cook for a couple minutes.

Add the prepared beans to the pot, followed by the black pepper and salt. Turn the heat to med/high and stir well.

Add the water and bring to a boil (lid on). As it comes to a boil, reduce to a simmer and cook for about 10-15 minutes with the lid on. In my case it took about 14 minutes to get to the texture I like my beans.

Remove the lid and add the leftover curry chicken to the pot and give it a good mix to allow the curry flavors to flavor the beans. Cook for 5-7 minutes with the lid off. Then taste for salt (adjust to your liking) and finally you can go in with the tomatoes. I used grape tomatoes, but you can use a medium tomato diced. Note. The tomato is optional. Stir well, place the lid on and turn off the stove. Allow the residual heat to soften the tomatoes.

You’ll notice that I didn’t add any “Caribbean Sunshine” (spicy pepper) to the dish as the curry chicken I added was already a bit spicy, but you can certainly add some at the start if you wanted. For additional flavor you’re free to use coconut milk instead of the water I used to cook the beans. I wanted a mild curry taste, but you can also add some curry powder at the start when you added the garlic and onion, should you want a more pronounced curry taste.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Simple Tomato Basil salad on a white serving dish

Simple Tomato Basil Salad (vegan + gluten free).

May 28, 2025March 3, 20181 Comment

With Spring in the air, I thought I’d start off March with a light, tasty and healthy salad. While not typically “Caribbean”, most of the ingredients were grown in my little Canadian – Caribbean garden last summer (yea, been holding on to this recipe for a minute). If you wanted to add cucumber, watercress, red onion and/or sweet peppers, you can certainly do so. I’m a huge fan of tomatoes, especially heirloom ones, so I kept the salad basic.

You’ll Need…

– tomatoes (I used a combination of heirloom and grape from my garden)
– 1/2 lemon (juice)
– 1 tablespoon olive oil
– 1/4 teaspoon black pepper
– 1/4 teaspoon sea salt
– 1 tablespoon aged balsamic
– 5-8 basil leaves (I used Italian basil)
– 1 tablespoon chopped parsley

Wash, core (remove the stems) and chop the tomatoes into irregular pieces, to give the salad some texture and contrast.

In a large bowl, combine the salt, black pepper, lemon juice, parsley and olive oil (whisk), then add the tomato and mix gently. You can always add 1 clove of crushed garlic for more flavor if you like. If you’re doing a massive salad, you can double up on the dressing.

Try to get small basil leaves as I like keeping them whole. Or you can always gently fold them and cut (try not to crush them as they bruise easily). When you’re ready to serve, place in a serving bowl, top with the basil and drizzle on the balsamic.

Another option if you didn’t want to use balsamic, is reduced pomegranate juice (like a pomegranate balsamic). You may finish with additional sea salt (flaked) but as I may have mentioned before, I’m cutting back on the amount of salt I have in my diet.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Mango Talkari (masala mango).

May 28, 2025February 23, 20183 Comments

If you’re longtime fan of the website and you’re paying attention, you’ll notice that this is the second time I’m sharing this recipe. And truth be told, I have yet another version to share with you in the coming months. You’ll notice subtle differences with this recipe from the original one, while still maintaining some level of the traditional feel of making Mango Talkari. A great ‘snack’ on it’s own or the perfect side-dish when you’re serving curry dishes.It’s one of those things we make often when mangoes are in ‘season’ in the Caribbean.

You’ll Need…

3 large green mangoes
water for boiling the cut mangoes
1/2 cup brown sugar
1 scotch bonnet pepper (any hot pepper will work)
1/2 teaspoon salt
4 cloves garlic
2 1/2 tablespoon Amchar Massala
1/4 teaspoon Cumin seeds (geera)
2 tablespoon veg oil
3-4 tablespoon chopped cilantro
1/3 cup water

Important! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. When handling such hot peppers like Scotch Bonnets, remember to wear gloves and wash your hand immediately after with soap and water.

Cut the mango into 1/2 inch thick pieces (leave the skin and hard core on it). Use a meat cleaver or heavy chefs knife. Additionally, if you live in the Caribbean you may find the mango being sold already cut in the market. When you cut open the mango you’ll see a white sponge-like core.. remove/discard that.

Wash the mango pieces, then cover with water in a deep pot and bring to a boil. As it comes to a boil, reduce to a rolling boil, add the salt and cook for about 30 minutes. Drain and set aside.

As the mango boils, you can prep the other ingredients.

Heat the veg oil on a medium flame in a wide pan, then add the smashed garlic. Lower the heat to as low as it can go and cook for 30 seconds, then add the cumin (geera) seeds and mix well. Cook for another minute or so.

Then add the Amchar Massala (heat still on low) and toast in the oil to bloom the spices which makes up the blend. Cook for 2-3 minutes, then add 1/2 the cilantro and all the diced scotch bonnet pepper to the pot ( I used the seeds too for extra fyah!). Mix and cook for another minute or so. Traditionally in the Caribbean we would use Shado beni (Chandon Beni aka Culantro).

You can now turn the heat up to medium, add the pre-cooked mango pieces and stir well. Then add the brown sugar and water. Bring to a boil

You may put a lid on it and cook for about 20 minutes. Be sure to stir a couple times. You may personalize this a few ways. Taste for salt and adjust (you may need more if the mangoes are too tart), do the same for sugar as well. If you like it more ‘falling-apart” you may need to add a bit more water and cook longer. Remove the lid and if it’s to the texture/consistency you like, turn off the stove, top with the rest of the cilantro and enjoy!

The perfect balance of tart, sweet and spicy, Mango talkari is vegan friendly and gluten free.. but most of all it’s the ideal way to put green mangoes to delicious use. Store in the fridge for about 1 week. My greedy side almost ate all of this in one sitting yea! When I make a large batch I usually place portions in freezer bags and freeze them for months. Thaw in the fridge and use the same day.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Roasted Breadfruit With Smoked Herrings.

February 23, 2018February 18, 20181 Comment

This is one of those dishes which immediately takes me back to the Caribbean and my childhood days. Mom would usually make this for us (myself, brother and dad) the odd Saturday dad didn’t have to go to work. The breadfruit came directly off my grandmother’s tree and it was roasted on an open fire in a coal pot for that true island goodness. While I don’t have a coal-pot, nor can I achieve the same unique flavor it gives the breadfruit, this dish is still incredible. Definitely my idea of comfort food.

You’ll Need

1 Large onion (sliced)
3 cloves garlic (crushed)
2 tablespoon coconut oil
1/4 teaspoon black pepper
4-6 sprigs thyme
1/4 scotch bonnet pepper (sliced)
1 1/2 tablespoon parsley (chopped)
2 cups prepared smoked herrings
5-8 grape tomatoes (cut in half)
1/4 medium cabbage (shredded)
1 medium breadfruit (roasted)

Important! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Please wear gloves when handling the smoked herrings as the oils can leave a distinct odor on your hands. And as we’ve discussed in the past, when handling scotch bonnet or any HOT pepper, you’ll want to use gloves and/or wash your hands immediately after with soap and water.

Videos To Watch!

How to prepare smoke herrings.

How to roast a breadfruit

How to roast a breadfruit in your oven

Heat the oil in a wide pan on a med flame, then add the onion, garlic, thyme, black pepper and scotch bonnet pepper (don’t include the seeds if you’re concerned about the raw heat). Turn the heat to as low as it will go and cook gently for 3 minutes.

Prepare the smoked herrings (I used fillets).. watch the video above (click on the link).

It’s time to add the parsley to the pot, stir well then add the prepared smoked herrings.

After a minute or so you can add the tomato and stir well. my heat is still on low.

Give it about 3-4 minutes, then add the cabbage and stir. Cook for another minute or two. I like my cabbage to have a slight crunch. Cook longer if you wish. You’ll notice that I didn’t add any salt to this dish as I find that the salty element the smoked herrings bring, is enough for my liking. However near the end you can taste and adjust the salt to your liking.

Turn the heat up to med and add the prepared pieces of roasted breadfruit. All you have to do now is coat the breadfruit with the smoked herring base and warm through. Usually 3-5 minutes.

This is one of those dishes which may give you the sleepies after.. yea it’s that good. If you don’t have/like smoked herrings, you can use salted cod or there are times I use bacon as a base as well. Instead of having the breadfruit as wedges you can cut them into smaller pieces. Feel free to go in with other vegetables etc.. sweet pepper, thinly sliced carrots, broccoli, green beans will work great.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Coconut Curry Chicken Recipe.

May 27, 2025January 26, 20187 Comments

As you make your way across the Caribbean you’ll encounter different methods of cooking curry dishes, influenced by one’s own preference and family traditions. A prime example is my way of cooking coconut curry chicken.. as I’m about to share. My technique and ingredients will differently differ from other recipes you’ll see… even the way I’d see my mom and grandma make their version. Coincidentally I don’t recall mom using coconut in curry chicken, unless it was a tough chicken (we say yard fowl), where the use of the coconut acted as a tenderizer.

You’ll Need…

3-4 lbs chicken (cut into small pieces)
3/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon tomato ketchup
4 sprigs thyme
2-3 scallions (chopped)
2 tablespoon parsley (chopped)
1/3 scotch bonnet pepper
1 cup coconut milk
1 1/2 tablespoon curry powder
2 tablespoon veg oil
1/2 medium onion (diced)
4-6 cloves garlic (smashed)
3 cardamom pods
1 cup water
4-6 grape tomatoes (optional)
2 tablespoon cilantro (chopped)

Important! If doing this recipe gluten free please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.. especially the curry powder you use, as some may contain flour as a filler. Also, I used dark/bone pieces of chicken, but this recipe will work just as great with chicken breast.

Season the clean chicken with everything except the oil, coconut milk, curry powder, onion, garlic, cardamom, tomato, cilantro and water. Allow it to marinate for at least 2 hours.

Heat the vegetable oil (coconut oil will be perfect too) on a medium flame then reduce to low and add the diced onion and smashed garlic. Cook for 3 minutes on low. Then add the cardamom and cook another minute or so. Next up add the curry powder (still on low) and stir well. Cook on low to cook off the raw curry taste and to bloom the spices which makes up the curry powder. It will go darker, clump and your kitchen will have a lovely scent of curry.

Now add the coconut milk, turn up the heat and bring to a boil. Then reduce to a med/high heat and cook for 8-10 minutes. The goal is to cook off the liquid and really intensify the coconut flavor. You should end up with a thick base, with hints of the oil you started off with (plus oil from the coconut milk). Stir well as the natural sugars will want to stick/burn.

Here’s where you’ll now add the seasoned chicken and stir well. It’s ok if the marinade goes in as well. The goal here (high heat) is to coat and sear the pieces of chicken with the coconut curry base. Add the water to the same bowl you marinated the chicken in and stir to pick up any marinade left back. Cook the chicken for 7-10 minutes or until you’ve burned off any liquid it may have sprouted naturally.

In the image above you’ll notice that I added an entire scotch bonnet pepper as I like this dish very spicy.. adjust to your own liking. Also remember to wash your hands with soap and water after handling such spicy peppers. After the chicken is full seared/coated and you don’t have any liquid in the pot (this step was to infuse the chicken with the coconut curry flavors) it’s now time to add the water and stir well. This step is to fully cook the chicken and develop a thick gravy.

Bring to a rolling boil, cover the pot slightly ajar and cook for another 15 minutes. Then here’s where you personalize things. Taste for salt /adjust and cook until you get the desired thickness you like your gravy. For me this was perfect at this point as I knew it would thicken as it cools. Add the chopped cilantro and tomato (use shado benin/culantro if you have) and turn off the stove.

Please watch the video below to further assist in perfecting this coconut curry chicken. Some of you may question my use of ketchup and tomatoes.. both brings their own flavor and uniqueness, especially a bit of acidity in helping to balance things. BTW- tomato is very natural (and important) in cooking curry chicken when it originated.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Delicious Dandelions (vegan + gluten free) Recipe.

May 28, 2025January 18, 20181 Comment

Last Spring (can’t believe its been close to a year since I documented this recipe) I came across some stunning looking dandelions at my local supermarket and with my luv for ‘greens’ and my desire to experiment with ‘different’ ingredients, a bunch made it’s way home with me. Yes, if you’re familiar with dandelions you’ll know that for the most part it’s considered a weed you hate seeing on your lawn or garden. But I recall my first Spring in Canada and seeing people harvest them at the side of a country road so I knew they could be eaten.

You’ll Need…

1 large bunch of Dandelions
4 cloves garlic (sliced thin or crushed)
2 bird’s eye pepper (any pepper you like will work)
1/8 teaspoon black pepper
2/3 teaspoon salt
1 1/2 tablespoon coconut oil
6 grape tomatoes (any tomato will work)
1/2 lemon (juice)
1/4 cup coconut milk

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

Place the dandelions in a deep bowl or sink and cover with cool water. Shake and remove from the water. You may need to repeat this (with clean water). This will help to remove the sand/dirt which may be on the leaves. Then trim off the tough (only) stems (discard) and in a bundle, cut into 1 inch pieces.

Heat the coconut oil (use olive oil if that’s all you have) on a low heat then add the sliced garlic. Cook for 1 minute of very low, then add the two birds eye pepper (optional). You may use any spicy pepper you like or even something like dried pepper flakes will be ideal. Cook for another minute or so.

It’s now time to add the washed, trimmed and chopped dandelions to the pot.. turn up the heat to medium high first. Stir well. Then add the black pepper along with the salt and cook for a few seconds, then add the coconut milk and bring to a boil.

After it comes to a boil, place a lid on the pot/pan, reduce the heat to medium low and cook for about 7 minutes. You can personalize this a couple ways. 1. Taste for salt and adjust accordingly. 2. I like my dandelions with a slight texture, so all I did at this point was to turn up the heat and cook off the liquid at the bottom of the pot (4-5 minutes). At this point I also added the chopped grape tomatoes (lid off). However you can keep the lid on and cook until you get the desired results you like with your greens.

You’ll notice that I didn’t break the peppers (in the image) so I didn’t get the raw heat, you can break them if you want the fire.. or remove them at this point (before serving). At the very end (just before turning off the stove) I like going in with the lemon juice to brighten up the dish and to help avoid the itch I tend to get when eating ‘greens’.

I know it’s the middle of winter, but only yesterday when I was at the grocery store I saw really good quality dandelions being sold (next to the spinach and rapini). Plus, with spring around the corner you may want to hang on to this recipe and give it a test-drive when you get your hands on some freshly picked dandelions. Maybe I’ll do a video showing how to harvest wild dandelions in early spring.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Eggplant With Potato (baigan and aloo) And Shrimp Recipe.

January 14, 2018January 14, 2018Leave a Comment

Baigan and Aloo (eggplant cooked with potato) was one of my favorite things to eat as a kid growing up on the islands.. except when mom would put saltfish (salted cod) in it. According to her (my adult self agrees 100%) makes it more ‘sweet’ (tasty) and though mom never made this dish with shrimp, it’s now one of my go-to recipes when I’m homesick. Granted it’s not a ‘pretty’ dish, but I assure it you’ll fall in love with it.

You’ll Need…

2 medium eggplant (peeled and cubed)
1 lb shrimp (16-20) * Smaller will work best
1 teaspoon Caribbean Green Seasoning
4 cloves garlic (smashed)
1/2 medium onion (diced)
2 Birds Eye Pepper (optional)
1/4 teaspoon black pepper
4-6 small potatoes (cubed)
2 tablespoons vegetable oil (divided)
1 teaspoon salt (divided)
1/2 teaspoon curry powder
1 1/2 cups water
6-8 cherry tomatoes (optional)
1 tablespoon Parsley (chopped)

IMPORTANT! If doing this recipe gluten free, please go though the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Especially the curry powder you choose to use as there are some brands which use flour in their curry as a filler. Also note that while we did season the shrimp with a tiny bit of curry powder, technically this is NOT curry baigan wand aloo.

Peel and cube the eggplant and potato and set aside (keep the eggplant/potato in water to prevent it from going discolored) Season the washed (peeled and deveined) shrimp with the curry powder, black pepper, 1/4 of the salt and the Caribbean Green Seasoning.. mix well. Then heat 1 tablespoon of veg oil in a wide saucepan on a medium heat.

Toss in the seasoned shrimp, stir well and cook for 1- 1.5 minutes, then remove and set aside for later. In the same pot add the renaming tablespoon of vegetable oil and go in with the onion. Cook on low for 2-3 minutes, then add the garlic along with the Bird’s Eye pepper and cook on low for a further minute.

Unless you want the dish spicy (like I do) try not to break the peppers or you will release it’s fury. After which it’s time to add the cubed potato followed by the eggplant.

Turn up the heat to medium high, stir well to pick up the shrimp flavor from the start, then go in with the water and bring to a boil. When it comes to a boil, reduce the heat to a simmer, add the remaining salt and cover the pot. After 20 minutes, crank up the heat to medium and put the lid slightly ajar. We’re trying to burn off most of the liquid while making the potato tender and fully cook the eggplant.

After 5 minutes or so you can now remove the lid completely, add the tomatoes and parsley, stir and taste for salt. Adjust to your liking.. as mentioned in the video, I’m trying to cut back on the amount of salt I use. Finally it’s time to add the precooked shrimp to the pot, stir well and turn off the stove / cover the pot. Let the residual heat finish cooking the shrimp fully. Remove the peppers at the point if you wish.

If you find that you have too much liquid near the end, you can use the back of your spoon to crush a few pieces f the potato. Do keep in mind that this dish will thicken as it cools. I ate mine with hot roti, so I needed a little gravy.. so it may look a bit runny in the picture.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Classic Geera Pork (Spicy Cumin Pork).

May 27, 2025January 6, 2018Leave a Comment

The original version of this recipe, along with a Chicken rendition were shared a few years back, but with increased requests from fans on Instagram I thought I’d share a slightly different method of cooking this spicy dish we adore in Trinidad and Tobago. Geera as we’ve discussed in previous recipes is simply the word we use when referring to Cumin.. and to be quite honest, I’m NOT a huge fan of this spice. While this version (like the traditional way) is very spicy, you can certainly cut back on the amount of pepper you use so don’t be scared off.

You’ll Need…

3 1/2 lbs pork (cubed)
juice of 1 lime or lemon to wash the pork
1/4 teaspoon black pepper
1 heaping tablespoon Caribbean Green Seasoning
3/4 teaspoon salt
1 1/2 tablespoon roasted ground geera (cumin)
2 tablespoon vegetable oil
1/2 teaspoon geera seeds (cumin seeds)
2 scallions (chopped)
4 cloves garlic (smashed)
2 tablespoon cilantro (chopped)
1 tablespoon parsley (chopped)
2 pimento peppers (aka seasoning pepper) diced
8 bird pepper (bird’s eye pepper) chopped
1 1/4 cup water

Important! If doing this recipe gluten free, be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. I used Bird’s Eye Peppers, but you can use any spicy pepper you like and in the amounts you can tolerate. I opted for a fatty piece of pork as I find you get better results than using a more lean piece.

Cut the pork into 3/4 inch pieces and wash with the juice of a lime or lemon and cool water. Drain and season with the salt, black pepper, roasted Geera powder and Caribbean Green Seasoning. Mix well to coat / combine. Usually I’d say to marinate this for at least 2 hours, but with the following process we can get cooking immediately.

Heat the vegetable oil in a wide (heavy pan) on medium heat, then add the geera seeds, turn the heat down and allow them to cook for about 3 minutes. The goal is to create a wonderful base of flavor to aid with replacing having not marinated the pork. Then go in with the scallions, seasoning peppers, bird’s eye peppers, parsley, garlic and cilantro. Were I in the Caribbean I’d be using Shado Beni (culantro) instead of the cilantro.

After about 3 minutes after adding the peppers etc, turn up the heat to medium-high and start adding the pieces of seasoned pork to the pot. Stir well to coat the pieces of pork with that amazing base of flavors we created. Do not cover the pot as we want to sear the pieces of pork.

You will notice that the pork will spring a lot of natural juices, that’s expected (don’t panic). Allow this to cook on medium high until that liquid burns off and you can see the oil we started with at the bottom of the pot. It will take about 8-10 minutes. Then it’s time to add the water, bring to a boil, after-which you must reduce the heat to as low as it can go so the pot is gently simmering. Place the lid on the pot slightly ajar and allow this to cook until the pork is tender.

After 35 minutes the pork should be tender, but there may still be some liquid in the pot so remove the lid and crank up the heat. I like my Geera Pork to be free of gravy, so I usually burn off the liquid as mentioned. You may choose to have a bit of gravy, so taste for salt and adjust according and personalize the gravy situation to your liking. In total I cooked my dish for about 45 minutes after adding the water and the pork was fork-tender.

Just before turning off the stove I tossed in a bit more cilantro and seasoning peppers (diced fine) to add a bit of color to the overall dish. Depending on how ‘fatty’ the pork was that you used, there may be a bit too much oil at the bottom of the pan (as in my case) so I spooned it out on paper towels and tossed it in the garbage. Never pour such fat down your kitchen sink or you’ll need a plumber as a friend.

It was Christmas time when I made this as my friends were coming over to play dominoes and this is one of fav snacks to have when we’re enjoying some adult beverages.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Quick And Simple Salmon Fried Rice.

May 28, 2025December 12, 2017Leave a Comment

Here’s a quick and tasty recipe putting leftover rice (which you may already have in the fridge) and a can of salmon to work, for what I assure you is an incredible one-pot dish. While the use of the can (or ‘tin’ as we would normally say in the Caribbean) may seem a little strange if you’ve never tried it… I quickly learned that it truly is a great addition to what could potentially be a boring fried rice. This is one of the many go-to recipes I employ when lunch-time hits and I have some rice in the fridge.

You’ll Need…

2 tablespoon veg oil
1 clove garlic (diced fine)
1 cup bell peppers (colors optional)
5-8 string beans (any beans will work)
2 scallions (chopped)
1 bird’s eye pepper (cut into pieces)
2-3 cups leftover rice (chilled)
1-2 cups cabbage (cut chunky)
1/4 teaspoon sesame oil
1 can salmon (wild Pacific)
1 tablespoon dark soy sauce
1 tablespoon Chinese cooking wine

IMPORTANT! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Especially the Soy Sauce.. you will need a gluten free version.

Note! This recipe is enough for 2-3 people… use more rice for a bigger party. If you’re using freshly cooked rice, I’d recommend chilling it a bit before using. It will give you a more grainy fried rice.

Prep the ingredients in advance (cut, chop and dice) as this dish will cook in about 5 minutes.

Heat the oil is a wide pan or wok on medium flame and add the garlic.. cook for 10 seconds then add the bell peppers, and string beans. Stir and cook for another 50 seconds to soften a bit. Then add the sesame oil and stir well.

Now add the cabbage, bird’s eye pepper (chopped into pieces) and the Chinese cooking wine. Stir and cook for a minute. Then it’s time to add the salmon (drain out all the liquid it came in the came with) .. please be mindful when stirring now as you don’t want to over-break the salmon pieces.

Here is where you now add the chilled rice along with the soy sauce and stir. The heat should still be on medium high. Please note that my rice was cooked in salted water.

Please try to maintain a high heat and don’t cover the pot/pan and any time. As soon as the rice heats though, the salmon fried rice is done and ready to enjoy.

A quick and tasty way to put leftover rice to use and the added bonus is.. it’s super fast to prepare.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

The Ultimate Plantain Frittata.

May 28, 2025December 3, 20171 Comment

With all the requests I’ve been getting for more breakfast / brunch type recipes, I thought I’d share a classic Plantain Frittata with you. While not something you’d traditionally see in the Caribbean, I came up with this recipe a few years ago when I had friends visiting for the weekend. The idea behind this frittata was to include 3 things we’re passionate about (ingredients) in the Caribbean… Salted Cod, Fresh Herbs and Ripe Plantains. You can be as creative as you want in your version.

You’ll need…

2 tablespoon olive oil
1 medium onion (diced)
4 sprigs thyme
2 tablespoon chopped parsley
2 sprigs Oregano (fresh)
1 cup prepared salted cod
5-10 grape tomatoes (cut 1/4)
2 ripe plantains (sliced fried)
3/4 cup grated cheese (med cheddar)
1/4 teaspoon black pepper
1/2 yellow bell pepper (diced)
1/2 red bell pepper (diced)
1/4 scotch bonnet pepper (diced fine)
7 large eggs
1/4 teaspoon nutmeg
veg oil for frying the ripe plantains.
1 orange (zest)
1-2 tablespoon golden brown sugar

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 needs. When using Scotch Bonnet peppers, be sure to use gloves and wash your hands with soap and water immediately after handling them. Additionally, don’t include any seeds or the white membrane around the seeds if you’re overly concerned about the raw heat.

Prepare the vegetables etc. Then in an oven-proof pan, heat the olive oil on a medium flame. Add the prepared salted cod bits, followed by the onion and back pepper (reserve a tiny bit for the eggs). Turn the heat down to low and gently cook for 2-3 minutes. After which you can then add the diced bell peppers and cook for another 2-3 minutes.

With the heat still on low (remember to give everything a good mix), it’s time to add the parsley, oregano (pick off the individual leaves) and thyme (just the little leaves). Stir and cook for another minute or so.

Your kitchen should have that lovely aroma of the Caribbean by now. It’s time to add the tomatoes (I used grape, feel free to use whatever type you have) and stir well. Preheat your oven to 400 F (forgot to mention this earlier).

Whisk the eggs with the freshly grated nutmeg and black pepper (we reserved at the start). I didn’t add salt to this frittata as I knew the salted cod would have enough salt to season this to my liking. Plus the aged cheddar tends to be a bit salty as well. That said, you may need a pinch of salt in the eggs (not mentioned in the ingredient list). Pour the eggs into the pan (heat still on low), give it a mix and then add the grated cheese. Using a spoon, gently work the cheese throughout the egg mixture in the pan. Cook on the stove for about 5 minutes on low heat until it sets (firm up). Then place the pan on the middle rack of your oven.

In another pan. On a medium flame, fry the sliced plantain coins for about 2-3 minutes on each side. As they go golden in color, remove and continue frying the rest.

Zest the orange and add it to the brown sugar (mix well) and set aside.

After about 10 minutes in the oven, remove the pan and top it with the fried sliced plantain pieces. Top the plantain pieces with the brown sugar / orange zest mixture. The final step is to caramelize the top, so crank the heat up in your oven to “broil” (about 500 F) and place the pan back in for 2-3 minutes.

Please keep an eye on things at this point as we don’t want it to burn.

I guarantee you.. serve this and your family and friends will praise you. However, it may mean you’ll have to make this for them every weekend. The natural sweetness from the plantain, subtle hint of orange, base of herbs and salted cod.. that’s all I have to say. Serve warm!

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

The Ultimate Curry Corn Recipe.

January 6, 2018December 2, 20172 Comments

As a kid growing up on the islands, I can’t remember mom ever making curry corn. And while it’s quite popular in Trinidad and Tobago and some of the other islands of the Caribbean today, I only started hearing about it about this dish a few years now. While in Trinidad a few days ago my neighbor gave me a sample of her version to try and while it was very tasty, it wasn’t ‘my’ version. Which I’m about to share with you today (filmed/documented back in August of this year). Yes, those of you requesting more vegetarian / vegan recipes will luv this one.

You’ll Need…

5 corn
2-3 tablespoon veg oil
1/2 onion (diced)
3 cloves garlic (crushed)
3/4 teaspoon cumin seeds
2 tablespoon curry powder (your fave)
1/2 scotch bonnet pepper (green one if possible)
4 sprigs thyme
2 tablespoon parsley (chopped)
6-8 cherry tomatoes
1 1/4 cup coconut milk
1/2 teaspoon salt
2-3 scallions

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 needs. Especially the curry powder you use, as some curry powder blends may contain flour as a filler.

If you’re familiar with the traditional recipe for making curry corn you’ll notice some differences in my version. Since I’m using sweet corm I prefer to slightly grill them to bring out even more sweetness and to add a subtle smoky undertone to the dish. You’ll also notice that I didn’t go heavy with the ‘curry’ as I wanted the curry to compliment the flavors of the herbs and corn. Finally I added some diced tomatoes… before you freak out – yes you can add tomatoes to a curry (very natural) as it’s acidity helps to balance the overall flavor of the curry dish.

Since it was summertime I decided to use the burner on my propane grill to cook the curry outside. Start by grilling the corn for about 5 minutes to give them a slight char. As they grill, heat your pot (one with a lid) on a medium flame and add the vegetable oil. Then add the onion and garlic and drop the heat to as low as it will go. Cook for 2-3 minutes. Then add the scallions, thyme, parsley (reserve 1/2) and sliced scotch bonnet pepper (add as much as you can handle) and cook on low for a further 2-3 minutes.

Now crank-up the heat and add the coconut milk… bring to a boil.

Cut the grilled corn into 1 inch pieces and add to the pot. Add the salt and mix well to coat the pieces of corn with that rich coconut curry base.

Add the tomatoes (optional), cover (lid) and bring to a boil. Reduce to a simmer when it comes to a boil and let it cook for about 10 minutes. Since I’ used sweet corn, the cooking time is much less than if using traditional Caribbean corn which is a bit more tough.

Do remember to stir a couple times so every piece of corn gets coated with that tasty curry goodness. Taste for salt, adjust and you’re done.

Since I didn’t have Sado Beni (culantro) nor cilantro, I saved some of the chopped parsley to top it when I turned off the stove. While curry corn may sound a bit strange to many of you, I assure you it’s one of the best vegetarian/vegan dishes you’ll ever have. As a side dish or as a snack when hosting friends.. do give this recipe a try.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Simple Heirloom Tomato Salad.

May 28, 2025November 11, 2017Leave a Comment

Even as a child on the islands (I was told) I had an affection for tomatoes. While most of the stuff we get in the grocery stores today lack any sweetness or flavor, and even something as basic as the scent we associate with tomatoes, when I come across Heirloom tomatoes.. they come home with me. You won’t find any two looking the same, their shape will be somewhat weird (at times) and they may not be that uniform red color you’ve been programmed to associate with ripe tomatoes. My favorite way to enjoy such beauties.. raw a salad!

You’ll Need…

4-5 heirloom tomatoes
1/2 medium red onion
1/4 cup parsley

1/3 cup olive oil
1/3 teaspoon salt
1/2 teaspoon pepper flakes
1 lemon
1 clove garlic
1/2 teaspoon oregano
1 shallot

3-4 tablespoon feta (or any cheese substitute if you’re vegan)

* You can make the dressing in advance and store it in the fridge. Shake in a bottle or whisk before using. 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.

* the bunch of red tomatoesyou see in the pic are NOT heirloom tomatoes.. used for staging the pic only.

Wash and remove the stems of the tomatoes. Then slice into wedges and slices. I like a combination of shapes for appeal and texture. Be sure to remove any tough core off the tomatoes, which can be near the stem area. Place the tomatoes in a large bowl as you slice the red onion and chop the parsley.

Finely chop the shallot and crush or finely chop the garlic. Then add it to a small bowl, along with the salt, pepper flakes, olive oil, lemon juice and oregano. whisk to form your simple dressing. Please taste for salt and adjust accordingly as I’ve cut back on the amount of salt I eat. drizzle in some pomegranate juice if you’ve got some – wicked!

Pour the dressing onto the salad (tomatoes + red onion + parsley) and gently mix/toss.

Top with crumbled Feta and enjoy. If you’re doing this vegetarian, you may leave out the cheese or use any substitute you’d normally use in such cases. Some toasted cashew nuts would be a great addition, so too some candied pecans.

The natural sweetness of the Heirloom tomatoes along with this herb dressing will delight any taste-bud.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2