Gluten Free Archives | Page 22 of 33

Before I get to the recipe I’d like to mention that in the Southern Caribbean what we ‘call’ Saffron (or sorfran) is really turmeric and NOT Saffron. Saffron is a spice derived from the flower of Crocus sativus, commonly known as the “saffron crocus”. As we continue with the 5 days of Christmas recipes, chef Marc is joining us to share his take on this tasty vegan Sorfran rice (Turmeric Rice Pilaf) A lovely one-pot dish which is packed with layers of flavor, is gluten free and something you’ll be proud to have on your holiday dinner table.

You’ll Need…

4 cups Jasmine rice
2 large carrots (diced)
3 cloves garlic (diced)
2 scallions (chopped)
2 stalks celery (diced)
2 shallots (diced)
1 red bell pepper (diced)
1 green bell pepper (diced)
2 tablespoon coconut oil
2 tablespoon olive oil (divided)
1 tablespoon salt (divided)
3 tablespoon parsley (chopped)
1/2 cup raisins
3/4 teaspoon turmeric
4 1/2 cups veg stock (use chicken if not doing this vegan/vegetarian)
2 scotch bonnet peppers (leave whole)
1/4 teaspoon black pepper
4 sprigs thyme

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

Please try to dice your vegetables the same size so they cook evenly. Give the garlic and shallots a fine dice and remove the leaves off the sprigs of thyme. The goal is to have everything prepped and ready, so you’ll get the dish done with ease and speed.

In a wide pan (one with a lid) on a medium/high heat, add the coconut oil and about 1/2 of the olive oil. Then add the diced carrots, celery and shallots. Stir well and cook for about 3-4 minutes.

Now go in with the black pepper, 1/2 the salt, thyme and turmeric. Stir well and cook for 30 seconds, then add the peppers, raisins and the rest of the salt. Mix well and cook for another 30 seconds.

It’s now time to add the raisins and scallions.. then the rice! DON’T wash the rice. I know this will seem strange to the average Caribbean person as we always wash our rice. but according to chef Marc, he wants to coat the rice grains with the base of flavor (and oil) he created and a wet rice grain will not allow for this (watch the video below as he explains). Stir well, add a bit more black pepper if you wish and drizzle in the rest of the olive oil to really coat the rice grains.

Make sure your heat is on high and add the veg stock and give it a quick stir and float the 2 scotch bonnet peppers WHOLE – DON’T Break! Cover the pot immediately (please make sure all the ingredients – except the parsley are now in the pot). We’ll wait for it to come up to a boil, then reduce the heat to low and cook for 25-30 minutes. At NO time do you open the pot or stir. I noticed Marc used a non stick pan, so I’d recommend you do the same (it helps to not have burnt rice at the bottom if by chance you slightly over-cook it).

By now all the liquid would have be burnt off and you’ll be left with plum (grainy) rice, surrounded by perfectly cooked vegetables. Turn off the heat, REMOVE the scotch bonnet peppers – again – do NOT break them and top with the chopped parsley. Fluff/mix and get ready to enjoy one of the most tasty vegan rice dishes you’ve ever had.

Yes, you can leave it to rest a bit after you turn off the stove, but according to chef Marc.. WHY? Get in there and enjoy! Special thanks to Chef Marc for sharing this delightful gluten free (and vegan) rice dish for our holiday series.

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Carrot Pumpkin Rice (Vegan + Gluten Free)

May 28, 2025December 9, 2016Leave a Comment

While I’m a HUGE fan of rice, I’m not overly fond of Basmati or any of the sort of scented rice which are widely available. However I find that when I make rice dishes with pumpkin, carrots or even coconut milk, using Basmati rice really enhances the dish overall. This vegetarian rice dish is very easy to put together and after the initial ‘cooking’ there’s no “work” for you, so you can sit back with your favorite beverage while the rice cooker does all the work.

You’ll Need…

1 tablespoon olive oil
1 small onion (diced)
1 clove garlic (diced)
1 scallion (chopped)
1/4 teaspoon black pepper
1 teaspoon salt
5 sprigs thyme
1 cup cubed pumpkin
1/2 teaspoon turmeric
1 carrot (grated)
3 cups basmati rice
water (according to your rice cooker)
3/4 cup coconut milk

Important: Please go through the entire list of ingredients to make sure they meet with your specific vegan and gluten free dietary needs.

Heat the olive oil on a medium flame in a wide saucepan, then go in with the onion, garlic, thyme and scallion. Then turn the heat down to low and cook for about 3-4 minutes before adding the cubed pumpkin. Cook on low for another 5 minutes or so.

Add the turmeric as well as the black pepper and mix well, cook for another minute or two. Finally add the grated carrot, mix and turn off the heat. The residual heat will soften the carrot a bit.

Place the rice in your rice cooker (I washed it first, but it’s up to you how you treat rice – basically you place the rice in a bowl, cover with water and massage with your hands/fingers.. drain the cloudy water and repeat until the water runs relatively clear) and top it with water according to your rice cooker instructions.

Add everything from the sauce pan, along with the salt and stir. Finally go in with the coconut milk and give it a quick stir. Turn on your rice cooker and allow it to do it’s thing. As it came up to a boil I gave it a stir and walked away (with it covered). When the rice cooker is finished cooking I usually turn it off completely (I find if I leave it on the ‘warm’ setting it creates a thick crust on the bottom). After 10-15 minutes after shutting it down, I go in with a fork and fluff the rice.

A stunning basmati rice dish, with flavors (and textures) of pumpkin, carrots and coconut milk. Not only will the turmeric help give this a wonderful color, it does help in adding a unique overall flavor. Please keep in mind that this dish will work with any rice you prefer, just match the cooking time accordingly with your rice cooker.

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Gluten Free Sauces & Condiments

Fiery Bajan (Barbados) Pepper Sauce.

May 28, 2025December 3, 20161 Comment

After a week of enjoying some of the best (probably debatable) peppersauce while tasting Barbados, I thought I’d share my take on this classic Caribbean hot sauce. We were in Barbados for the annual Food and Rum Festival and like the rest of the Caribbean, there were an assortment of pepper sauces to accompany every dish we had. Bajans (Barbadians) are VERY passionate about their pepper sauces and while this recipe is not as “traditional”, it could rival any we enjoyed while in Barbados.

You’ll Need…

16 Scotch Bonnet Peppers
3/4 cup white vinegar
2 cloves garlic
1 tablespoon chopped turmeric
2 tablespoon chopped cilantro
3/4 teaspoon prepared mustard
1/2 teaspoon salt (I used Sea Salt)

Note: While this recipe falls under the gluten free category I ask you to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Also note that this is a “PepperSauce” so it’s meant to be VERY spicy, however you can leave out the seeds of the peppers to tame things down slightly. Wear gloves and wash your hands with spaod and water immediately after handling such hot peppers.

Wash and remove the stems from the Scotch Bonnet peppers (works well with Habanero peppers as well), then give them a rough chop. Smash the garlic and also give the cilantro a rough chop. If you’re in the Caribbean and have access to shado beni, you can use a couple leaves of that instead of the cilantro. Peel or scrape the skin off the turmeric and give it a rough chop as well. Please note that the turmeric may stain your fingers a brilliant yellow/orange color.

Then it’s just a matter of placing all the ingredients into a blender or food processor and working until it’s smooth (or you can pulse it if you want the peppersuace a bit chunky).

While speaking to people in Barbados, there seemed to be as many people who agree on cooking this sauce as there were people who said to leave it raw. I left it raw as I find that cooking takes away some of the heat of the sauce and since I used fresh turmeric, I wanted to maintain most of it’s health benefits. I must mention that the use of turmeric in not necessarily traditional to Bajan pepper sauce, but since I’m not a huge fan of mustard, I went this route (we found Bajan pepper sauces to have strong mustard undertones). If you prefer to cook this hot sauce, bring it to a boil and immediately reduce it to a gentle simmer for 5-10 minutes.

Since we used white vinegar as a base this will be fine in a bottle on your counter for a couple months or in the fridge for about 4 months. Also note that I’ve found that placing hot sauces in the fridge also tapers the heat level as time goes by.

Look for more recipes inspired by our trip to Barbados in the coming weeks. Are you following us on Facebook, Twitter and Instagram yet? Join in on the fun today!

Gluten Free Meat & Poultry

Tasty Jerk Pork In The Oven.

May 27, 2025December 2, 20161 Comment

As many of you may know, I’m obsessed with cooking on an outdoor fire/grill/BBQ, so during the winter months I’m always looking for ways to recreate those same flavors indoors. YES I do brave the harsh Canadian winters and make use of my propane grill in the garage, but when temps hit below -40 C (with the windchill), iman not going outside. This recipe is a sort of tribute to Canada and the flavors of fall, while still delivering a unique Jamaican Jerk element.

You’ll Need…

1 pork loin (7-8lbs)
1 cup apple cider
1 cup orange juice
1/2 cup maple syrup
3 scallions
3 cloves garlic
1/4 cup soy sauce
5-10 sprigs thyme
1 teaspoon allspice
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 habanero pepper
1 large onion
3/4 teaspoon salt
4 large apples

1 cup bbq sauce (jerk or your fav)

Note: 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 soy sauce. I usually use a homemade jerk bbq sauce which I shared on this website a while back, but this time I simply opted for my fav store-bough sauce.

Place all the ingredients (except the pork, apples and bbq sauce) in a blender (you may need to give everything a rough chop) and pulse. You can go with a smooth puree or leave it a bit chunky for a bit more texture.

The apple cider, habanero peppers (grown in my garden) as well as the pure (organic) Maple Syrup are the flavors of Canada I mentioned above (along with the apples I got at an orchard) . Trim, wash and pat the pork loin (NOT tenderloin) dry and place in a dish or large/strong zipper bag. Now pour all of the marinade over it and massage well. Cover and place in the fridge overnight or for at least 4 hours. I purposely left the sort of cap of fat on the loin I was using as it will help to keep the pork moist as the fat renders while roasting in the oven. Place the fat side up when roasting.

The next day pre-heat your oven to 375 F while you get the roasting pan ready. Cut the apples in 1/4’s and place on the bottom of the roasting pan, then add the marinated pork loin. Now pour all the marinade over it and place in the oven – middle rack.

Roast uncovered for 2 1/2 hrs, but be sure to baste every 20-30 minutes or so. Then cover with tinfoil and cook another hour at the same temperature.

Now it’s time to take it out of the oven and spoon out 90% off the liquid into a sauce pan. Place the pork loin uncovered in the oven for another 30-35 minutes to develop that rich caramelized color and taste. Do keep basting with the little liquid we left back.

Bring the liquid in the saucepan to a boil, add the BBQ sauce (your fav), then reduce to a simmer. We’re now trying to reduce this by half, to intensify the flavors and thicken it up a bit. It took about 30 minutes. By which time the pork can now come out of the oven. Rest it for about 20-25 minutes before cutting into it.

You can make an apple sauce out of the cooked apples, but I couldn’t be bothered. Those apples infused wonderful fruity flavors into this oven jerk pork and an amazing aroma throughout my house (basically it served it’s purpose). This jerk pork done in the oven with those subtle Canadian flavors will be another one of those recipes I share which will become a regular in your household.

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Gluten Free Seafood

Tasty Curry Crab Simplified.

November 28, 2016November 26, 2016Leave a Comment

Curry Crab and Dumplings is one of the most iconic dishes on our sister island of Tobago. If you’ve ever had the pleasure of hitting the beach at Store Bay (where you also catch the glass bottom boats to Buccoo Reef and Nylon Pool), you’ve surely walked pass many of the food vendors selling this classic curry dish. While I’ve shared this recipe before, I was asked via Instagram to share a simplified version that’s easy to prepare and just as tasty as the classic I shared about 4 years ago.

You’ll Need…

3 lbs crab
3 tablespoon curry powder
1 teaspoon cumin seeds (geera)
2-3 tablespoon veg oil
1/2 teaspoon salt
1/4 teaspoon black pepper
5 cloves garlic
3/4 cup coconut milk
1 heaping table spoon Caribbean Green Seasoning
2 tablespoon chopped cilantro
1 small onion
2 pimento peppers (called seasoning peppers)
5 Bird Pepper (bird’s eye – or any pepper you have/like)

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 it may contain flour as a filler.

Place you washed/cleaned crab (cut in 1/4’s) into a large bowl and season with the salt, black pepper and Caribbean Green Seasoning. Stir well and get ready to cook, as we don’t really need this to marinate. If the crab you’re using has big claws, I’d recommend giving them a crack to help the seasoning and curry get in to add extra flavor.

Dice the seasoning pepper, garlic and onion. Now add the vegetable oil to a wide heavy pan on medium heat. Go in with the onion and garlic and turn the heat down to low. Cook for 1-2 minutes, then add the ‘seasoning’ peppers (don’t worry if you can’t source them) and continue cooking on low heat for another minute or two.

With the heat still on low go in with the cumin seeds (toss around), then the curry powder (your fav.. I used a Madras blend out of the Caribbean). This step will toast the curry powder and bring out that curry goodness we’re looking for. Cook for about 3-4 minutes, then add the bird peppers WHOLE (don’t break) and allow them to warm though for a minute.

Now it’s time to turn the heat to med/high and start adding the seasoned crab pieces. Stir well to de-glaze the pan and to coat the crab pieces with the curry base we created.

It’s now time to add the coconut milk and bring it up to a boil (lid on). Then reduce the heat to a simmer and allow it to cook for about 8-10 minutes. If you notice that the gravy is too thick or burning away too fast, add 1/2 – 3/4 cup water (not mentioned in the list of ingredients).

Taste for salt and adjust accordingly and please try your best to not break the peppers, unless you want it as spicy as it’s usually served in Tobago. As you turn off the stove, top with the chopped cilantro (Shado Beni would be normally used).

The classic curry crab is usually served with flour or cassava dumplings, but you can enjoy this with ground provisions (yams, dasheen, eddoes, cassava.. even boiled green bananas), roti, rice or as a side to any starch you like.

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Gluten Free Meat & Poultry

Easy Roast Chicken, Memories Of My Childhood.

May 27, 2025November 1, 20161 Comment

This roast chicken takes me back to my childhood days visiting my godfather in Princess Town (Trinidad). His chef would usually prepare this for us for lunch… served with steaming bowls of white rice and stir-fried cabbage, carrots and bell peppers. I still remember the fear which would come over me when his massive Great Dane named “Buster” would come begging for food from me. Buster was so BIG, it’s rumored that as a kid I could easily ride him like a pony.

You’ll Need…

1 1/2 tablespoon Ginger (grated)
2 scallions (chopped)
3/4 teaspoon salt
1 teaspoon sugar
2 tablespoon soy sauce
2 tablespoon Chinese cooking wine
1 whole chicken

Important: If doing this recipe gluten free, you’ll need to use a gluten free soy sauce (tamari) to ensure it meets with your specific gluten free dietary needs.

Place all the ingredients (except the chicken) in a bowl and give it a good mix. I grated the ginger and chopped the scallions. Place the chicken into a zip lock bag (or bowl) and pour the marinade over it. Give it a good mix/massage and allow it to marinate in the fridge overnight or at least 2 hours. Tip: Place the bag on a plate in the fridge so if it leaks it will not spill throughout the fridge.

Next day, preheat your oven to 375 F. I lined my baking pan with parchment paper (you may also use tin foil), placed the chicken on it and covered loosely with tin foil. I like brushing off the extra marinade before I place it on the middle rack in the oven.

After 35 mins, remove the tin foil and crank up the oven to 400 F and back on the middle rack.

After 30-35 minutes @ 400 you’ll have a golden chicken, with a slightly crispy skin.

If you find that you don’t get the color you want, you can always turn on the ‘broil’ setting on your oven the last 4-5 minutes. If you do opt to use the ‘broil” setting, I’d recommend keeping a close eye on it as the heat will be HIGH (usually 525 F) and can easily burn the skin.

While not the precise recipe I grew up eating (I lost contact with my godfather over 25 yrs ago.. hopefully I can reconnect and get the actual recipe from him), it’s very similar (taste) and I assure you that this will not only be the easiest roast chicken you’ve ever made… you’ll be blown away at how juicy and flavorful this is.

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Appetizers & Snacks Gluten Free Side Dishes

Spicy Trinidad Moruga Scorpion Peanuts.

May 29, 2025October 29, 20164 Comments

I’m a HUGE fan of spicy foods, so it wasn’t surprising that I fell in love with Scorpion Nuts the very moment they came into contact with my taste-buds. I think it was a couple years back when my sister was here (Toronto) on business and she brought back a bottle each for my dad, sister and myself, from Trinidad. Very similar to typical spicy fried nuts or channa (chick peas) you’d get in plastic bottles in grocery stores or from road-side vendors throughout Trinidad and Tobago, but these were made with Trinidad Moruga Scorpion. Once the hottest pepper in the world (ranked 2nd now).

You’ll Need…

1 1/2 tablespoon olive oil
2 cloves garlic (diced fine)
1 Trinidad Moruga scorpion (diced)
1 1/2 cups unsalted peanuts (cooked)
2-3 tablespoons cilantro (chopped)
3/4 teaspoon sea salt

IMPORTANT! Be sure to wear gloves when handling such HOT peppers and be sure to wash your hands with soap and water immediately after. I would also recommend that you turn the fan on over your stove and open the window in your kitchen. if you cannot source Scorpion peppers, you can always use a Scotch Bonnet or Habanero pepper.. or any pepper you can tolerate the heat.

Heat the olive oil on a low in in a wide saucepan, then add the garlic, cilantro and diced Scorpion pepper. Cook gently for 3-5 minutes.

Make sure the heat is low so you don’t burn the garlic.. now go in with the peanuts and toss well.

I used fully cooked (but unsalted) peanuts to make this super-fast. You’re free to use raw nuts, just make sure you cook them for a much longer time.

Cook/toss for about 3-5 minutes, then remove off the heat and sprinkle the salt. Allow to cool then place in an air tight container.. it will last for up to 2 weeks. Serve warm if you can for a more pronounced Scorpion kick!

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Gluten Free Vegetarian

Corn Cou Cou (Vegetarian + Gluten Free).

November 7, 2016October 25, 201610 Comments

As a kid I never had much love for this dish, but as I grew older (and moved away from home / the Caribbean), Corn Cou Cou became a fave of mine. Since mom could never convince us to eat corn Cou Cou it was rarely ever made in our home, except for the odd time she would make it for dad.. usually served with stew fish. While the cornmeal and okra are the ‘constant’ ingredients in Cou Cou, you’ll find that the technique and supporting cast of ingredients will differ as you visit kitchens across the Caribbean.

Note: While the technique will be a bit different than the traditional way of making Cou Cou, I assure you the end result is simply delicious.

You’ll Need…

1 cup corn meal (fine grain)
2 cloves garlic diced fine
1 tablespoon butter
2 sprigs thyme
1 small onion
1/2 teaspoon salt (adjust)
1 cup warm water
1 1/2 cups coconut milk
8-10 okra
1 pimento pepper (diced bell pepper could work -2-3 tablespoon)

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.

Heat the butter on a medium flame in a deep saucepan (if doing this vegan – use coconut oil) . Go in with the diced onion, garlic, and pimento pepper, then reduce to low and cook gently for 3-4 minutes.

Wash, pat dry (paper towels) and trim (remove the tips and stems) the okra. Then cut into 1/4 – 1/2 inch wheels. Add them to the pot and stir well..heat still on low. Add the fresh thyme as well and if you wanted to put a little black pepper you can.

After about 3 minutes add the coconut milk and raise the heat to bring to a boil. Then reduce to a simmer, add the salt and cook for about 5 minutes or until the okra is tender.

Remove the pot off the heat and while stirring, start adding the cornmeal a little at a time. The goal is to mix it well, so we don’t end up with lumps.

After all the cornmeal is in the pot and incorporated, place back on a medium/low flame, add the water and keep stirring. The goal now is to cook the cornmeal… takes about 4-6 minutes.

Make sure all the liquid is absorbed and the Cou Cou is thick (it will thicken more as it cools) and here’s where you can taste for salt and adjust accordingly.

Cou Cou is usually served with stewed meats or fish and besides being very ‘filling’ it’s a meal that’s very comforting for most people from the Caribbean. So while my technique may differ to the one my grandmother would use, I assure you.. you’ll definitely want to give my way a try.

How/what do you call Cou Cou? If you use a different name for it, kindly share it in the comment section below… I’d love to learn.

Gluten Free Meat & Poultry

Spinach Stewed with Salted Pigtail and Coconut Milk.

May 27, 2025October 21, 2016Leave a Comment

You’ll notice that I’m referring to all the ‘greens’ as spinach in this recipe, so kindly bear with me. I had good crops of Swiss Chard, Jamaican Callaloo (chorai bhagi) and Kale in my garden this past summer, so it was only natural that I did this dish.A dish mom would make for us, however she would use dasheen bush (tender leaves of the dasheen plant) and there were times she would add a bit of cooked yellow split peas to the mix (she had a name for that dish which I can’t recall at the moment).

You’ll Need…

4-5 cups (each) Swiss Chard + Kale + Jamaican Callaloo
1 lb salted (cured) pigtails
1 med tomato or 6 cherry tomatoes
1 small onion
2 scallions
1 can coconut milk
4 cloves garlic
1/4 teaspoon black pepper
1 scotch bonnet pepper (no seeds and as much as you can handle)
1 tablespoon olive oil

* Juice of half lime or lemon (optional)

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.

Have your butcher cut the salted pigtails about 1 inch with his band-saw or risk doing some damage to your kitchen knife if trying to cut it at home, due to the tough bone in the middle. Then rinse off, place in a pot covered with water and bring to a boil. Boil on medium heat for 20 mins, then discard the water and repeat with new water for a further 30 mins. By boiling for two times you’ll make the pieces of salted pig tails very tender and help to remove most of the salt it was cured in.

Drain and set aside when you’ve boiled it two times in fresh water.

Wash and trim (discard blemished leaves and hard stems/rib.. especially the Kale) the ‘spinach’ then roll into a cigar shape and cut into ribbons. I would recommend washing again just to be sure you remove any possible dirt you didn’t get the first time. Place in a deep bowl with water (or your sink) and shake around, any dirt will settle to the bottom. I must mention that I didn’t use any of the stems of the Jamaican callaloo.. though I could use the tender ones if I wanted.

Heat the oil on a medium flame in a wide pot, then go in with the diced onion and garlic. Lower the heat all the way down and cook for a couple minutes. Then add the chopped scallions, pieces of salted pig tails (pre-cooked), scotch bonnet pepper and black pepper. Cook for a further 3-4 minutes on low. This is the sort of flavor base we need to get things going.

Now turn up the heat to medium and start adding all the chopped ‘spinach’ to the pot. It will seem like a lot, but after a couple minutes it will wilt down. Go in with the coconut milk and bring to a boil. As it comes to a boil, give it a god stir, cover the pot and reduce the heat to a simmer.

After 20 minutes, remove the lid and turn up the heat. The goal is to now burn off any liquid in the pot. In my case it took about 5 minutes to do so. Taste for salt and adjust accordingly. You’ll notice that I didn’t add any salt to my dish as the salt from the salted pigtails (yea, you won’t get it all out by boiling) will be enough to season the dish. Lastly I went in with some cherry tomato I found in my garden and the juice of 1/2 a lemon (or lime).

The lemon juice at the end really brightens up everything and it helps to prevent any sort of ‘itch’ you may experience at the back of your tongue when you eat ‘greens’. This dish is great with rice, dumplings, ground provisions or roti.

You can cook it longer if you like your ‘spinach’ more tender/melted as traditional bhagi and if pork is not your thing, you can always use salted cod or smoked turkey wings or something.

Gluten Free Seafood

Yam With Stewed Saltfish.

October 11, 2016October 11, 20161 Comment

This is one fella you can take out of the Caribbean, but you can never take the “Caribbean” out of him. I’ve had the opportunity to dine in various countries / restaurants around the world and while many of the dishes I’ve experienced we’re definitely tasty, I will always head back ‘home’ to the islands when I need something comforting. Such is the case when I eat dishes containing yam, dasheen, green banana, eddoes, cassava and other ingredients we refer to as being ‘provision’. I’ll always remember weekends when mom would prepare this dish for me, my brother and dad.. my sisters we’re somewhat picky eaters.

You’ll Need…

1 Yam 3-4 lbs (white yam)
1 cup salted cod (prepared)
1/2 onion (sliced)
1 tablespoon chopped parsley
2 cloves garlic (diced)
2 tablespoon olive oil
4 sprigs thyme
10 cherry tomatoes (or 1 large – sliced)
1 scotch bonnet pepper (optional.. no seeds)
1/4 teaspoon black pepper
1 scallion (chopped)

Note: I’ve posted this recipe under Gluten Free (as well), so kindly go through the entire list of ingredients to make sure they meet with your specific Gluten Free dietary needs.

Demo: How To prepare Salted Cod (Saltfish)

Prepare the salted cod (soak, boil, drain, rinse and shred) and set aside.

Peel the yam (please get actual yams and NOT sweet potatoes some people refer to as being yams). Try West Indian, Asian and Latin markets.. ask for soft boiling white yam. The variety I used was from Africa, which cooks very fast. Then cut into large pieces, cover with water and bring to a boil. Add about 1/2 teaspoon salt to the water when it comes to a boil. Cook on a rolling boil until the yam is tender, but not falling apart. It can take between 20-30 minutes depending on how large the pieces are and the variety of yam you get. TIP! Some yams may cause skin irritation when peeling, so I’d suggest wearing gloves or coating your hands with some vegetable oil when peeling/handling.

As the yam boils, prepare the other ingredients.

Poke the yam pieces with a pairing knife… if there’s no resistance, they’re fully cooked. Drain and set aside.

Heat the olive oil on a medium flame in a wide pan, then ad the shredded salted cod to the pan. Lower the heat to low and cook gently for 3-5 minutes. Then add the onion and garlic and cook (on low) for another 2-3 minutes. Then turn up the heat to medium and add all the other ingredients and cook for 3-4 minutes.

Toss in the cooked yam pieces and mix well, to coat with the stewed salted fish.

You have a couple options here. You can mix well, heat though and you’re done. Or you can cook a bit longer and allow the yam pieces to develop a sort of crust (my fave). You’ll notice that I didn’t add any salt to the dish as the yam was cooked in salted water and the remaining salt from the salted fish will be enough – but you can adjust to your own liking. Add as much Caribbean Sunshine (Scotch Bonnet) as you can handle and do remember to wash your hands with soap and water immediately after handling such hot peppers.

This is definitely COMFORT on a plate for me. If you can’t source Yams, you can use Taro/Dasheen, cassava, green cooking bananas, eddoes, sweet potatoes or even regular potatoes would work.

Gluten Free Sauces & Condiments

Screaming Fruity Peppersauce (Hot Sauce)

May 28, 2025October 4, 20165 Comments

Every summer I try to plant many of the herbs, vegetables and peppers I use in the recipes I share, in the little garden I have at the back of our home. Nothing gives me pleasure than knowing what went into growing my food and there’s always a sense of accomplishment as well for me. Every year I try to plant a variety of HOT peppers, ranging from the insane stuff to mild and flavorful. This homemade pepper-sauce is not about the mild – unfortunately. We’re going for raw heat with the peppers I’ll be using, However with the addition of the frozen berries things will balance off naturally.

You’ll Need…

10-12 HOT peppers (your choice)
2 cups apple cider vinegar
1/2 teaspoon salt
1-2 cups frozen berries
1 lime
2 cloves garlic
2 tablespoon chopped parsley
1-2 tablespoon brown sugar

* Berries included – strawberries, raspberries, blackberries, blueberries and cherries AND I used an assortment of fiery peppers. IMPORTANT! Wear gloves when handling hot peppers and be SURE to wash your hands with soap and water IMMEDIATELY after.

Wash, drain/dry and trim off the stems off the peppers, then chop roughly. Smash the garlic and give the parsley a rough chop, before adding all the ingredients in a saucepan over medium heat. Bring to a boil. Be sure to open your kitchen windows or have the exhaust fan above your stove on, to vent the fumes of the peppers cooking.

You can use any frozen berries you have access to and if all you have is white vinegar, don’t worry – it will be fine.

As soon as it comes to a boil, reduce the heat to very gentle simmer and allow it to cook for about 25-30 minutes. Remember to vent the kitchen or cook outdoors.

Turn the stove off, then go in with an electric stick blender and puree to the consistency you like (I like it smooth). Taste for salt (adjust) and you’re free to add a bit more brown sugar if you want it a bit more sweet and the final thing is to go in with the juice of the lime. Bottle, cool and store in the fridge.

If you don’t have a stick blender you can use a traditional standing blender or food processor. I’d recommend allowing the cooked peppers to cool down a bit to avoid burning yourself while it blends.

Not your typical “Caribbean” peppersauce, but I assure you, you’ll be come a fan of it. BTW, not sure if I mentioned this to you before or not, but when traveling to the Caribbean don’t ask for hot sauce.. do like an islander and say, pass the peppa-sauce please!

Desserts Gluten Free Vegetarian

Pina Colada Ice Cream.

September 22, 2016September 22, 20162 Comments

I grew up on classic Caribbean ice creams which were homemade and usually flavored with many of the fruits that grew at the back of our home in Guaracara Trinidad. Coconut, mango, sour soup and barbadine (Giant Granadilla) were the flavors of the day. Unless it was the odd time mom would bring home Flavorite (brand) from the grocery store, where we’d get a taste of chocolate, vanilla, strawberry and the odd time .. rum and raisin. After having a superb pina colada in old San Juan (Puerto Rico) a few years ago, I knew I had to give this a spin in my ice cream maker.

You’ll Need…

1 medium pineapple (ripe)
1 1/2 cups coconut milk
1 cup coconut cream (sometimes called cream of coconut)
1/2 cup pineapple juice
2 tablespoon vanilla
1 cup sugar
1/2 cup rum

*Important – Add more sugar if needed as I’m cutting back on the amount of sugar I use daily.

I guess you can use a can or two of diced pineapple, but with ripe pineapples being very affordable and so much better to use (no added sugar and preservatives), I’d suggest you use the real deal. Peel, core, cube and place in a blender with all of the other ingredients.

Puree until everything is smooth. Then place in the fridge to chill for a couple hours to make it easier for your ice cream maker.

Then it’s just a matter of placing the chilled mixture into your ice cream maker and running it according to the machine’s instructions. For me it took about 25 minutes. As I mentioned in the Sour Sop Ice Cream Recipe it may have the consistency of soft-serve ice cream at this point, so I usually remove the finished ice cream from the maker and place it in a freezer proof container.. then into the freezer for a couple hours to get a bit more firm.

With the summer we just had in Southern Ontario (temperatures in to 40’s with the humidex – that’s Celsius) , this Pina Colada ice cream was certainly enjoyed on many occasions. I would assume you can make it without the rum, but why? Ah lil sip won’t hurt the kids (smile)

Gluten Free

Amazing Sorfran Rice [Vegan + Gluten Free].

Carrot Pumpkin Rice (Vegan + Gluten Free)

Fiery Bajan (Barbados) Pepper Sauce.

Tasty Jerk Pork In The Oven.

Tasty Curry Crab Simplified.

Easy Roast Chicken, Memories Of My Childhood.

Spicy Trinidad Moruga Scorpion Peanuts.

Corn Cou Cou (Vegetarian + Gluten Free).

Spinach Stewed with Salted Pigtail and Coconut Milk.

Yam With Stewed Saltfish.

Screaming Fruity Peppersauce (Hot Sauce)

Pina Colada Ice Cream.

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