There are several variations to fish soups as you make your way up and down the island chain of the Caribbean, so there’s no surprise that I have several recipes in my repertoire. This version is very similar to the fish broff (broth) you’d find in Trinidad and Tobago, which I shared a few years back. Fairly light when compared to the thick stew-like soups we enjoy in the Caribbean, but you can certainly add yams, green cooking bananas, sweet potatoes, dasheen and other ingredients if you like.

You’ll Need…

1 fish head (I used a halibut)
2 cups cubed Cod fish
1/2 large onion
3 scallions
2 tablespoon chopped cilantro
1 whole scotch bonnet pepper
8-10 cups water
2 fish stock cubes
1/4 teaspoon black pepper
1 tablespoon veg oil
1 large potato (cubed)
1/2 lime (juice)
2 cloves garlic
3 sprigs thyme
1 stalk celery
2 cups cubed pumpkin
small bunch watercress (thick stems removed)

* If making this gluten free, do go through the entire list of ingredients to ensure it meets with your specific gluten free dietary needs. (especially the fish stock cube). It’s important that you ask the person in your fish market to clean the fish head for you if you’re new to handling fish.

Heat your soup pot on a med heat and go in with the veg oil. Now add the thyme, celery, onion, scallions and black pepper. Turn the heat down to low and allow that to cook for about 4-5 minutes.

Add the fish head and black pepper and give it a good stir. Then add the water and fish stock cube (if you prefer to use fish stock instead of water, you can certainly do so). Turn the heat to high and bring to a boil.

As it comes to a boil add the diced potato and pumpkin.. then reduce to a rolling boil and let it go for 10 minutes.

Now add the lime juice, cilantro and cubed pieces of Cod and continue cooking for a final 10 minutes. So in total it will cook for 20 minutes from the time it came to a boil. You will notice that I did not add any salt as I find that the sodium content in the fish stock cube is enough to season the soup, however you can taste and adjust accordingly.

I must mention that I added the scotch bonnet pepper when the soup came to a boil, whole. As I wanted the flavor but not the raw heat. At the end of cooking you have two options.. remove it or burst it open and release that Caribbean sunshine (heat). Turn the stove off and add the watercress. The residual heat will heat through the cress!

A lovely light soup as I said at the top, with wonderful flavors of the Caribbean. I must warn you that the fish head will have bones, so be mindful of this when serving this to kids. You will also notice (depending on the fish you use) that it can be a bit oily, so try and skim off some of that oil as it settles at the top of the soup.

Serve with wedges of lime or lemons and some extra watercress will not hurt!

Gluten Free Meat & Poultry

Sofrito Pan Roasted Chicken Recipe.

May 27, 2025May 26, 20151 Comment

It’s only natural that after posting the Sofrito recipe a while back, I’d have a way for you to put such a classic ingredient to use. Sofrito is basically a seasoning base made in the Spanish speaking Caribbean which is added to enhance the overall flavor of meats, stews, soups and other dishes. In this recipe I’ll show you how simple it is to take something as boring as chicken breast and pan roast them on your stove-top for what I believe is the most juicy (and delicious) way to enjoy a part of the chicken notorious for being overly dry and bland.

You’ll need…

2 boneless/skinless chicken breasts
1 tablespoon olive oil
1 teaspoon sofrito
1 tablespoon butter
1/4 teaspoon sea salt
pinch black pepper
1 birds eye pepper (optional)
1 tablespoon lemon juice

* same size chicken breast 1 lb each so they cook the same time

To learn how to make classic sofrito << Click To Watch!

Important : If doing this recipe gluten free, be sure to go through the complete list of ingredients (including the Sofrito) to ensure they meet with your specific gluten free dietary needs.

Season the chicken breast with the sofrito and black pepper, them marinate in the fridge for about 1 hour.

Using a non-stick pan (you’ll use less fat) on a low heat, add the butter and olive oil, then add the chicken breasts (it’s ok if the marinade gets in there).

Keep the heat on low as we want this to gently cook so it does not dry the chicken like leather. After about 4-5 minutes, flip the chicken, sprinkle on the salt, squeeze on the lemon juice and if you want, you can cover the pan with a lid. This will sort of steam cook the chicken. In my case I don’t like covering the pan. I also like to add the half of the lemon I got the juice from and 1 Birds Eye Pepper for a slight kick.. to the pan.

Depending on the thickness of your chicken breast, it will take between 20 and 25 minutes to fully cook through. If you add the pepper as I did try not to break it or it will release some fire (unless you want that raw heat) and do flip the pieces of chicken often so you get and even golden color on both sides.

Remove from the pan and allow to cool for a few minutes before slicing.

Such a simple recipe, but I assure you it’s packed with flavor and as I suggested above – VERY juicy! You can season the chicken with the very same sofrito and grill over coals (or propane) during the summer months when you have friends coming over! This is a great way to serve chicken on a salad or as a topping for a sandwich!

Desserts Drinks Gluten Free Vegetarian

Refreshing Mango Raspberry Smoothie.

May 22, 2015May 22, 20152 Comments

Though not necessarily a “Caribbean” thing when I was a young fella’ on the islands, smoothies are making it’s way across the island chain as more and more people are looking for healthy ways to start their day, especially with the abundance of fresh tropical fruits we have available to us. Back then, you’d quicker find freshly made juices and punches with the same fruits, so I must confess that I’m not a huge fan of smoothies (it just wasn’t part of my diet). This mango raspberry smoothie only takes a couple minutes to make, quite refreshing and a wonderful meal in a glass.

You’ll Need…

2 cups mango juice (or nectar)
2 cups ripe raspberries (freeze them if you don’t plan on using ice)
1/4 cup orange juice

* Feel free to use fresh or frozen mango instead of the mango juice I used. If using dice mango, you’ll need a bit more orange juice. For a protein kick you can always go in with some protein powder from your local health store.

This is so simple – basically all you have to do is place all the ingredients in a blender and give it a good pulse to break everything down to the consistency you like and you’re done!

Important: If doing this recipe gluten free, do go through the list of ingredients to ensure they meet with your specific gluten free dietary needs. This recipe makes enough for 2 people so feel free to double up to make for a larger group. And if you’re making this during the summer months you can easily add a bit of rum, a tablespoon of lemon juice and a few drops of bitters for a more of a festive (big people) drink for your next BBQ gathering.

I know, raspberries are not native to the Caribbean.. this is just my take on a tribute to my homeland (the Caribbean) and the place I now call home (Canada)… ENJOY!

Gluten Free Sauces & Condiments Vegetarian

The Ultimate Salsa Recipe [Caribbean Style].

May 28, 2025May 15, 20152 Comments

Salsa is not a “Caribbean” type dish! Really? How easily we forget the Spanish speaking Caribbean, like Dominican Republic, Cuba and Puerto Rico. I started making this take on salsa for my girls after I read the label of the pre-packaged stuff they were buying at the grocery stores. Called salsa, but lacked any real flavor and loaded with sodium and preservatives. You’ll notice that I’ve taken the technique we use in Trinidad and Tobago for making Tomato Choka and applied it in making this salsa.. for what I believe is the best salsa you’ll ever have/enjoy! Ask my daughters and their friends.

You’ll Need…

3 Roma tomatoes
3 scallions
1 green scotch bonnet pepper
3 cloves garlic
1/2 med avocado (ripe)
1/2 green scotch bonnet pepper
1 pint cherry tomatoes
1 heaping tablespoon chopped cilantro
1/2 lemon (juice)
1 tablespoon olive oil
1/3 teaspoon sea salt
1/4 teaspoon black pepper

I’d much prefer to use my outdoor grill to fire-roast the scallions, pepper and tomatoes, but with it being sill cold outside (long winter) and since I know many people don’t have access to open flame grilling, I thought I’d use my cast iron pan on the stove top. Simply drizzle some vegetable oil on the pan (or use a non stick pan) and have it on a medium flame. Char the scotch bonnet pepper and scallion and set aside, then add the Roma tomatoes (I like using those as they are more meaty and less acidic) and grill on all sides till cooked all the way through – about 10 mins.

Dice the cherry tomato (raw) or you can use another couple Roma tomatoes.. I used cherry as I like the sweetness of them and add to a large bowl along with the chopped grilled scallions.

Using a mortar and pestle add the charred scotch bonnet (don’t add any seeds if you’re concerned about the raw heat and do wear gloves when handling them), the sea salt and garlic. Crush to a paste. By now the tomatoes should be fully roasted. you can remove the skin or leave them for a wicked kick of roasted flavor in the finished salsa. Crush the tomatoes as well.. to a chunky paste.

Add this crushed mixture to the bowl and mix well. It’s now time to bring everything together.. dice the avocado and add it along with the lemon juice, cilantro, black pepper and olive oil. Fold gently as not to over-crush the avocado. The goal is to have some texture from the avocado and diced tomato to balance the sort of thick sauce from the crushed roasted tomatoes. The slight kick from the scotch bonnet, the onion and garlic flavors and the roasted tomatoes will truly excite your taste buds. Not to be outdone, the herbal note from the cilantro will definitely have you and your guests wanting more.. so double up on the recipe as a precaution!

Serve fresh for best results, but you can make this in advance.. store in the fridge. I notice that the odd time it does not devoured immediately by my girls, it breaks down after three days in the fridge (discolor). Instead of lemon juice, lime would give it a lovely hint of citrus as well.

Gluten Free Side Dishes Vegetarian

Avocado Grapefruit Salad

May 28, 2025April 30, 2015Leave a Comment

This vibrant Avocado Grapefruit Salad is a light and refreshing dish that perfectly balances creamy, tart, and spicy Caribbean flavors. Inspired by the abundance of fruit trees in island backyards, this simple recipe brings together ripe avocados, juicy grapefruit, and a subtle kick from bird’s eye pepper. It’s an easy, no-cook option ideal for warm-weather meals or quick lunches, and it’s naturally vegan, gluten-free, and packed with nourishing ingredients. Whether you’re embracing a healthier lifestyle or just looking for something bright and satisfying, this Caribbean-inspired salad is a flavorful way to enjoy the freshness of local produce.

Avocado and grapefruit salad on a plate ready to serve

Ingredient Guide

Avocado: Choose ripe avocados for a creamy texture that balances the tartness of grapefruit.
Red Onion: Adds a mild sharpness and crunch to the salad.
Cilantro: Provides a fresh, herbal note that complements the citrus flavors.
Grapefruit: Offers a juicy, tangy sweetness that pairs well with avocado.
Sea Salt: Enhances the natural flavors of the ingredients.
Black Pepper: Adds a subtle heat and depth to the salad.
Bird’s Eye Pepper: Introduces a spicy kick; adjust to taste.

Shopping Made Easy

Avocados: Look for avocados that yield slightly to gentle pressure, indicating ripeness.
Red Onions: Available in the produce section; choose firm bulbs with dry, papery skins.
Cilantro: Look for fresh cilantro in the herb section, selecting vibrant green leaves that are not wilted.
Grapefruits: Choose heavy fruits with smooth, firm skins for juiciness.
Bird’s Eye Peppers: Available at Caribbean or international markets; can substitute with chili flakes if unavailable.

Cooking Notes from the Kitchen

Preventing Avocado Browning: If not serving immediately, drizzle sliced avocado with lemon juice to prevent discoloration.
Segmenting Grapefruit: Use a sharp knife to remove the peel and white pith, then cut between the membranes to release segments.
Adjusting Heat: Adjust the amount of bird’s eye pepper to suit your preferred spice level.

What makes this salad uniquely Caribbean?

The combination of fresh, tropical ingredients, like avocado and grapefruit, along with the use of bird’s eye pepper, reflects the vibrant flavors typical of Caribbean cuisine.

Can I prepare this salad in advance?

It’s best enjoyed fresh, but you can prepare the components separately and assemble just before serving to maintain freshness and texture.

Are there any substitutions for bird’s eye pepper?

If bird’s eye peppers are unavailable, you can use a small amount of finely chopped chili or a pinch of red pepper flakes as a substitute.

Print Recipe

Avocado Grapefruit Salad

Cuisine: Fusion Courses: Appetizers & Snacks Recipe Keys: Gluten Free Quick Meals

Difficulty: Beginner Prep Time 12 mins Total Time 12 mins

Servings: 2

Diet:

G Gluten-Free V Vegan V Vegetarian

Description

A quick, vegan, gluten-free salad featuring creamy avocado, tangy grapefruit, crisp onion, and a hint of Caribbean heat, accented by the heat of bird’s eye pepper, perfect for a quick, healthy meal.

Ingredients

2 ripe avocados
¹⁄₄ red onion
1 tablespoon cilantro (chopped)
1 grapefruit (segmented)
1 pinch sea salt
1 pinch black pepper
1 Bird’s Eye pepper (seeded)

Instructions

Video

Slice the avocados into wedges. If not serving immediately, drizzle with lemon juice to prevent them from browning.
Thinly slice the red onion and finely chop the cilantro.
Segment the grapefruit, removing all peel and pith, and separate the segments.
On a serving plate, arrange the avocado slices, grapefruit segments, and red onion.
Sprinkle the chopped cilantro and bird’s eye pepper over the salad.
Season with sea salt and black pepper to taste. Serve immediately and enjoy this refreshing Caribbean-inspired salad.

Note

If you’re making 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.

Tell us what you think

Gluten Free Meat & Poultry

Simple Oven Jerk Chicken For Students And Busy People.

May 27, 2025April 22, 20156 Comments

With the busy lifestyle we tend to live and the fact that more and more students are now reaching out for recipes, I figured I’d share this sort of hack or cheat’s way of doing amazing jerk chicken in the oven. Yes, traditionalists will say that you need, smoke, fire and the goodness from pimento wood to really make it “jerk” but when you don’t have access to such, you improvise. In under 1 hr I’ll have you eating the most juicy, flavorful and tender oven jerk chicken you’ve ever had. No Lie! Even your Jamaican friends will be asking you for the recipe when you serve this up at that dinner party you’ve been meaning to have.

You’ll Need…

1 1/2 cups jerk marinade (your fav store bought)
1 cup orange juice
3 scallions
1 scotch bonnet pepper
1 teaspoon grated ginger (optional)
1 heaping tablespoon brown sugar
4 sprigs fresh thyme
2 medium onions

4 lbs chicken

IMPORTANT! If you’re doing this jerk chicken according to a gluten free diet, do pay attention to the store-bought jerk marinade as it may contain soy sauce and other ingredients which may not fit with your gluten free dietary needs. There are gluten free jerk marinades you can now purchase or you can make your own marinade.

You can certainly make your own jerk marinade, but it does take time and require a few more ingredients than what’s listed above. Remember this jerk chicken is supposed to be fast, but not hurt for flavors. So go with your favorite store-bought marinade, but lets elevate it a bit with some additional freshness and flavor.

Chop the scallions, thyme, onion and scotch bonnet pepper. Use as much pepper as you can handle and remember to help control the heat a bit, don’t use any of the seeds. Do wash your hands with soap and water after handling such hot peppers. Grate the ginger and get ready to assemble the marinade. Pour the everything a bowl and whisk well.

Trim off any fat and excess skin off the chicken pieces (I used legs with the thighs attached), but do keep most of the skin as it will roast and give it a good color and some wonderful flavor. Since this is a fast-cook, we don’t have time to really marinate the chicken so lets go ahead and make a couple deep cuts down to the bone of the chicken (thick part).

Now pour the marinade all over the chicken and mix well.

Line an oven proof baking dish (I didn’t and it’s a lot of clean-up work after) with tin foil and pour everything into it. Set your oven at 400F and place on the middle rack when it comes to temp. After 30 mins, remove and flip the pieces of chicken, then back int he oven for another 10 minutes. So 40 minutes in total.

After 40 minutes it’s time to crank the heat up to give the chicken some color and really make it attractive. So set the oven at broil (525F), but do keep an eye on things as it will be easy to have it burn at this point. It will take about 4-7 minutes to take on a delicious colour. Remember to flip so you get even coloring. I must mention that most commercial jerk marinades are high in sodium so you’ll notice that I didn’t add any salt, but you can certainty add a bit of salt if you wish. If you wish you can also go with half orange juice and half pineapple juice in the marinade for a more fruity finish.

In under one hour you’ll have what I guarantee is an amazing Jamaican Jerk Chicken dish! And that gravy will be delightful on some rice and peas.

Gluten Free Vegetarian

Simple Sofrito Recipe.

April 20, 2015April 20, 20152 Comments

As we have Caribbean Green Seasoning as the base of many dishes in most of the Southern Caribbean, in the Spanish speaking Caribbean you’ll find Sofrito. An aromatic blend of herbs, garlic and seasoning peppers. A few years back while in old San Juan (Puerto Rico) I had a delightful rice dish at a small roadside vendor and she told me that the secret was all in the sofrito she started with. You will definitely find variations in the way sofrito is made as you make your way through Cuba, Puerto Rico and Dominican Republic, as everyone tend to have their own specific recipe. This recipe I’m about to share is as basic as sofrito comes and a great starting point.

You’ll Need…

2 Cubanelle peppers (or bell peppers)
1 large onion
12-16 cloves garlic
1 cup chopped cilantro (coriander)
1/2 cup chopped culantro (recao | shado beni | Chadon Beni)
1/4 cup olive oil

Important – Typically a sort of seasoning pepper along with bell peppers are used in making traditional sofrito. Since I could not source the seasoning peppers I opted for the Cubanelle peppers as they do have a wonderful flavor about them and would give me the same texture of the bell peppers.

Give everything a rough chop and place in a food processor. You may find that some people use a blender and go with the puree setting. That is a personal choice. I much prefer my finished sofrito to have some texture to it, so I use a food processor and go a sort of pulse action. The olive oil is to help everything come together.

You will find that as you pulse it, it will tend to clump to the sides. Stop the machine and push down with a wooden spoon and pulse until everything comes together to a sort of coarse consistency. However, you can add a bit more olive oil and puree if you wish.

I usually store the finished sofrito in a jar in the fridge, but depending on how often you plan on using it you can freeze it in ice tray, then remove and place the frozen blocks in a freezer bag. Then when it’s time to use, simply take out as many blocks as you need and thaw/cook.

Here’s an amazing chicken dish I did using this sofrito as a marinade, Click To Watch: Sofrito Pan Roasted Chicken Recipe. Hopefully I’ll have time in the coming weeks to upload the written version, so you can print it off, should you wish to do so.

Gluten Free Vegetarian

Quick And Tasty Stewed Beans Recipe (For Students & Busy Individuals)

April 11, 2015April 11, 20153 Comments

Our mom is an expert at making Caribbean style stewed red beans and I’m still to find someone who can match the way she balances flavor, tenderness and the perfect consistency to the gravy. A recipe which calls for soaking dried beans and slowly cooking then for a relatively long time. Time is something we never seem to have much of lately, so I’ve come up with a recipe which will cut the cooking time tremendously and give you the same sort of feel-good vibe as if you were eating traditional Caribbean stewed beans – stuff your mom or grandma would make for you.

You’ll Need…

1 can red beans (19 oz)
2 scallions
1 small onion
2 sprigs thyme
1 tablespoon parsley
1 tablespoon olive oil
1 medium tomato (I used a few grape tomatoes)
1/4 teaspoon black pepper
1/4 scotch bonnet pepper (optional)
1 cup water
1/2 teaspoon Caribbean Browning
2 cloves garlic
1/2 cup bell pepper

Optional ingredients are grated ginger, sesame oil, Worcestershire sauce and Golden Ray salted butter. If doing this recipe gluten free do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs (especially the Worcestershire sauce).

Chop (scotch bonnet, onion, scallion, parsley), dice (tomato, bell pepper), crush (garlic) and remove the thyme leaves off the springs. Do remember to wear gloves when handling the scotch bonnet and wash you hands immediately after with soap and water.

Heat the oil on a med flame in a deep saucepan, then add the garlic, onion, bell pepper, black pepper, scallion, thyme and parsley. Lower the heat to as low as it can go and let it go for about 4-5 mins… here’s where we’ll get an infusion of wicked flavors.

This is the one and only time you’ll ever get me to recommend that you open the can of beans and NOT rinse with cool water. Keep everything.

Now add all the other ingredients, except the browning, water and the beans. Put the lid on the pan (still on low heat) and cook for another 2-3 minutes). Then raise the heat to med/high, add the beans, water and the browning. Bring to a boil, then reduce to a simmer and cook for about 7-10 minutes.

Quick Comment – You’ll need to go to a Caribbean grocers to get the Caribbean style browning and be mindful that you must use a little as it can be very overpowering (taste and color). You will notice that I did not add any salt to this dish as I find that the sodium content in canned beans is quite high, but do taste and adjust accordingly. At this point you can do two things if the gravy is too thin.. remove the lid and turn up the heat or use the back of your spoon and crush some of the beans.

If you’re a student, a busy individual or someone who just don’t want to spend hours in the kitchen, you’ll appreciate this stewed beans recipe. You can always add some coconut milk instead of the water and if you want to add a bit more body, you can go in with some flour dumplings for a one pot dish.

Desserts Drinks Gluten Free

How To Make Papaya Punch [lactose friendly | dairy free] .

April 3, 2015April 3, 2015Leave a Comment

We always seemed to have had Papaya (say paw paw or paw poi in Trinidad and Tobago) trees in our yard as kids growing up on the islands, so this punch (or call it a smoothie) as well as ice cream was always in the fridge. I still recall getting in trouble with my dad for cutting the leaves (with long stems) off the tree as we would make a sort of cave-man flute or whistle with it. In the process of breaking the leaves off, my brother and I would knock the baby Papaya off the tree and the odd time we would even knock off the more mature fruits.. yea, we didn’t care as all we wanted were the stems/leaves.

You’ll Need…

4 cups coconut milk drink replacement
3 cups diced ripe papaya
2 heaping tablespoon honey
pinch cinnamon
pinch nutmeg

* You can use granulated sugar to sweeten this drink. Soy, almond or rice milk works great if you cannot get the coconut replacement. Traditionally this papaya drink is made with milk, including evaporated milk and sweetened with sweetened condensed milk. But this time we’re doing it completely dairy free. If you’re doing this recipe gluten free, be sure to go through the entire list of ingredient to make sure they meet with your specific gluten free dietary needs.

Papaya 101 – How to Shop For, Slice, Peel, Seed and Tell When A Papaya Is Ripe… Watch This Video [Click]!

Basically all you have to do is peel, seed and cube the ripe papaya, then add all the ingredients to your blender. Pulse, then hit the puree or high setting for a minute of so and you’re done.

If you choose to add ice to the blender or in the glass you’re serving it in, you may need to add a bit more honey to compensate for the extra liquid when the ice melts. I personally like chilling the coconut milk and the cubed papaya. This way I don’t water-down the punch or smoothie! If you have Popsicle molds or you can even use your ice trays, simply fill them with this delicious punch, freeze. Makes for a brilliant treat for kids on a hot summer’s day.

Gluten Free Sauces & Condiments Vegetarian

Apple Kuchela Recipe.

May 28, 2025March 30, 20155 Comments

Kuchela is one of those spicy condiments traditionally made with green mangoes and a must-have topping for ‘doubles’, saheena and pholourie (street food in Trinidad and Tobago). Being that I call Canada home and green mango is not something I can go in my back yard and pick off the trees as I did for my mom when I was a young fella on the islands, Granny Smith apples are my new choice. Though sweet, the slight tartness and sturdy texture of these green apples makes an ideal kuchela when you can’t source mangoes.

You’ll Need…

5 green apples (Granny Smith)
3/4 teaspoon salt
4 cloves garlic
3-4 tablespoons amchar masala
3/4 cup veg oil
2 scotch bonnet peppers

Notes: You can purchase the amchar masala at most West Indian markets and there are times you can get it on Amazon.com. Grate with the skin on for additional texture, but be sure to get apples which are not covered in wax as they are sometimes.

Please remember to wear gloves and wash your hands with soap and water immediately after handling scotch bonnet peppers. Dice the peppers finely, including the seeds for more heat. You have the option of dicing or crushing the garlic. Then using the sort of shred side of your grater, grate the apples until the core.

You now have two option, you can squeeze off all the liquid from the grated apples, but if you want a more saucy kuchela you can remove about half the liquid. It may take a bit of work to squeeze off the liquid with your hands, or you can use a towel and wring the liquid out.

When making traditional mango kuchela, we try to get all the moisture out of the grated mango and it’s then spread onto a kitchen towel and placed in the open sun for a couple hrs to dry off. This process makes it easy to infuse the grated mango with the Kuchela flavors. In this recipe we’ll cook everything on the stove top for a few minutes to replicate that sort of infusion we need for this to be a great kuchela.

In a wide saucepan on a LOW heat, heat the vegetable oil, then go in with the diced pepper and garlic. Let that gently cook for about 3-5 minutes. Be sure to turn the fan above your stove on or at least open your kitchen windows. The cooked peppers will give off a strong (choking) scent.

Now add the amchar masala, cook for a minute, then add the grated apple and salt. Mix well, cook for 2-3 minutes and you’re done!

Traditionalists will be able to identify the natural sweetness of the apples, but I assure you that this apple kuchela is just as exciting as any I’ve had on the islands and that sweetness adds a lovely overall roundness to the kuchela as it ages for a few days. You can store these in sterilized glass containers on your kitchen counter for a couple weeks, then store in the fridge.

Gluten Free Meat & Poultry

Pork Chow Recipe (Trinidad and Tobago Cooking).

May 27, 2025March 24, 20157 Comments

My first encounter with this wonderful spicy pork dish was a New Years Eve night (say old years night in the Caribbean) at my cousin’s home. They had recently come back from Trinidad and while there another cousin of ours made a batch of this to partner the adult beverages everyone were partaking in. In Trinidad and Tobago we have what we refer to as “cuttas”, as the Spanish have Tapas as sides for drinking. We have an assortment of spicy, fatty, fried and otherwise alcohol friendly foods which are a big part of our drinking culture. Chow is typically made from tart fruit (like green mangoes)and pickled with extra hot scotch bonnet peppers, lemon juice and herbs. But in this recipe we’ll replace the mango with marinated pork, fried until crispy and golden.

You’ll Need…

1-2 lbs pork
1 tablespoon soy sauce
1 tablespoon Caribbean green seasoning
1 teaspoon grated ginger
1/4 teaspoon black pepper
2-3 cups veg oil
Juice 1 lemon (or lime)
1 scotch bonnet pepper (more if you want it more spicy)
1 clove garlic
2 scallions
1 tablespoon chopped Shado Beni (or cilantro)
1/2 small red onion
pinch sea salt
pinch black pepper

IMPORTANT!: If doing this dish gluten free, do go through the entire list of ingredients (especially the soy sauce) to ensure they meet with your specific gluten free dietary needs.

Place the clean pieces of pork (I like using pork with a bit of fat – cheap cut) in a bowl and season with the Caribbean Green Seasoning, soy sauce, grated ginger and black pepper. Mix well and allow it to marinate in the fridge for at least a couple hours.

Heat the vegetable oil in a wide pan on a medium flame, then gently go in with the pieces of marinated pork. Use paper towels to blot out any extra moisture off the pieces of pork so it doesn’t splatter back at you when added to the hot oil. Fry until golden and crisp (about 20-25 minutes) flipping every 4-6 minutes. I used the ends of pork ribs, which were very tender and about 1/4 of an inch thick (about 1/2 inch tick at the thickest spot).

Remove from the hot oil, place on paper towels to soak up any excess fat and allow to cool before cutting into 3/4-1 inch pieces. Set aside in a bowl.

Prep the other ingredients as the pork cools a bit (thinly slice the onion, scallions and scotch bonnet pepper \ crush the garlic). Remember to wear gloves and wash your hands immediately after handing scotch bonnet peppers.

Now it’s just a matter of assembling everything together, give it a good mix and finally go in with the lemon juice. I didn’t have any shado beni, nor cilantro.. but that would be a key ingredient to add in here as well.

You can serve this both warm and cool, but to be honest it’s MUCH better a bit warm, as the sort of pickle effect you get from the hot peppers and lemon juice just seems to scream at your taste buds. Not your typical Caribbean chow, but definitely a dish to serve when you have friends over or just need something spicy in your life. Great as a snack, makes an excellent side dish.. even better on sandwiches. Special HAIL OUT to my cousin Sophie for this wicked introduction!

Recipe Card

Print Recipe

Pork Chow

Cuisine: Trinidadian

Diet:

G Gluten-Free P Pork

Instructions

Video

Place the pieces of Pork (2 pound) in a bowl and season with the Green Caribbean Seasoning (1 tablespoon), Soy Sauce (1 tablespoon), Fresh Ginger (1 teaspoon), and Ground Black Pepper (1/4 teaspoon). Mix well and allow to marinate in the fridge for at least a few hours.
Heat the Vegetable Oil (as needed) in a wide pan on a medium flame, then gently add the pieces of marinated pork. Use paper towels to blot out any extra moisture off the pieces of pork so they don’t splatter back at you when they touch the oil.
Fry until golden and crisp (about 20-25 minutes) flipping every 4-6 minutes.
Remove from the hot oil, place on paper towel lined plate to soak up any excess fat and allow to cool before cutting into 3/4 to 1-inch pieces. Set aside in a bowl.
Prep the other ingredients as the pork cools a bit. Thinly slice Red Onion (1/2), Scallion (2 stalk) and Scotch Bonnet Pepper (1) and crush the Garlic (1 clove).
Assemble everything together, add the Fresh Cilantro (1 tablespoon) and give it a good mix before drizzling in the juice of the Lemon (1).
Serve warm and enjoy. Season with Sea Salt (1 pinch) and Ground Black Pepper (1 pinch).

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Gluten Free Meat & Poultry

Oven Roasted Chicken Drumsticks Recipe.

May 27, 2025March 18, 20154 Comments

Simple, Quick and Tasty! Three words which embodies this chicken recipe. I had a request on Twitter a while back asking for a simple but tasty way to do chicken in the oven on those weeknights when you want to eat well but not spend all night in the kitchen. Though I’ve shared several oven roasted chicken recipes in the past, I went into my personal repertoire, for one I do on the regular for my family. The flavor you get from that hint of ginger, allspice and the sweetness of the roasted peppers, will definitely have your family asking for seconds.

You’ll Need..

3 lbs chicken drumsticks (chicken wings work great as well)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 scotch bonnet pepper (optional)
8-12 grape tomatoes
2 medium onions
1 bell pepper
2 scallions
pinch allspice
2-3 tablespoon olive oil
1 tablespoon parsley
4 sprigs thyme
1 teaspoon Worcestershire sauce
1/ teaspoon grated ginger
1 clove garlic

TIP! Optionally you can add a bit of 5 spice powder and sesame oil for a lovely Asian twist. IMPORTANT: If doing this recipe gluten free, do pay attention to the ingredient list (especially the Worcestershire sauce) to ensure it meets with your specific gluten free dietary needs.

Chop the onion, bell pepper, parsley, tomato, scallions and scotch bonnet pepper. If you’re concerned about the heat of the scotch bonnet, you can leave it out or don’t include any of the seeds nor the white membrane surrounding the seeds. That’s where the raw heat will be.

Drizzle on 1 tablespoon of the olive oil in an oven proof dish, then go in with all the other ingredients (including the chicken) and toss well. Now go in with the remaining olive oil and mix well again. Place in the fridge to marinate for a couple hours. Or if you’re in a rush, you can put it immediately into a preheated 425 F oven (middle rack).

To protect your baking dish (less work to wash later) you can line it with tin foil. If you’re wondering.. I used the middle rack in the oven. Roast for about 45 mins and half way though, toss so all sides get that lovely golden finish. For more color you can turn on the ‘broil’ setting on the oven (about 550 F) the last 4-5 minus of cooking.

I used the thyme with the stems as I like getting as much flavor out of it.. if you do, remove the sprigs after roasting. If you want pan juices, you can always add about 1-2 cups of chicken stock at the start of roasting. To make this a one (pot) dish you can always add some potato wedges and carrots.. adjust the salt accordingly.

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