This recipe takes me back to my childhood days when my brother and I would go scavenging for conch (small and large black snails) in the rivers and ravines surrounding our small village (Guaracara). So to be clear, these are not the ocean conchs that’s turned into salads, soups and stews, especially in the Bahamas. It was like a treasure hunt for us, looking between roots, rocks and other debris in the water to find these. Good Times!

Luckily I across these in the frozen section of the Asian market we shop at, so I now have the opportunity to share this curry conch recipe with you.

You’ll Need…

1 lb conch (cleaned and cut into pieces)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 1/2 tablespoon curry powder
1 heaping tablespoon Caribbean Green Seasoning
1/2 medium onion
2 tablespoon veg oil
5 cloves garlic
1/2 scotch bonnet pepper (adjust to your liking)
3 cups water (boiling)
2 scallions
1 tomato

Important: In the Caribbean we wash all meats and sea food with lime or lemon juice before seasoning/cooking, but in this case DO NOT do so. Instead rub with a bit of plain flour and water, drain and rinse. The acid from the lime or lemon juice will cause the conch meat to go really tough and no matter how much you cook it, it will not go tender. Also, if doing this recipe according to a gluten free diet, pay attention to the curry powder you use as some manufacturers add flour to the mix and it will not meet your gluten free dietary needs.

Wash and season the conch (cut into 1 inch pieces) with the salt, black pepper, Caribbean Green Seasoning, Scotch Bonnet and a bit of grated ginger (optional – not mentioned in the ingredient list). Give it a good mix and allow it to marinate for a couple hours in the fridge.

Heat the oil on a medium flame in a deep sauce pan (one with a lid) and go in with the diced garlic and onion – turn the heat to as low as it would go and let it cook for about 3 minutes. Then add the curry powder (heat still on low). This step we’re toasting the curry powder to release the flavors of all the spices which make up the curry powder. Cook for about 4 minutes, so you won’t get a raw curry taste when the dish is done cooking. It will go grainy, them clump and go darker and your house will have that lovely aroma of curry! Add a bit more veg oil if you find it’s starting to burn.

It’s now time to raise the heat to high and go in with the seasoned conch and stir well. Place the lid on the pan and bring to a boil. As it comes to a boil, reduce to a simmer, stir well and let it go for about 10 minutes. It will spring it’s own natural juices.

Now it’s time to really infuse the conch pieces with the curry, so turn up the heat to high and cook off all that natural juice which you see in the pan (lid off). It may take about 3-5 minutes. Go until you see the oil at the bottom of the pan, then go in with the boiling water and bring back to a boil. it’s important to use boiling water or again the conch will go tough.

Once it comes to a boil (we need patience now) reduce the heat to a gentle simmer, have the lid slightly ajar and let that go for about 1.5 to 2 hours. Yes it does take a while to go tender (this is VERY gamey). Remember to stir every 10 minutes or so.

After you’ve achieve the sort of tenderness you like, taste for salt, then turn up the heat to thicken the gravy. In most cases you’d find that traditionally curry conch is cooked dry (no gravy). The last 5 minutes of cooking is when you’d go in with the chopped tomato and scallions to give the dish a bit of color. You can even add a bit of chopped shado beni or cilantro if you like.

In my case I left it with a thick gravy as I was having this with steamed rice.

Looking back I can also remember mom would never want us to go unsupervised to the river and we would always get into problems with her. UNTIL we figured out how she knew when we went o the river and ravines – our legs would be dry and dirty from the muddy water. So we started taking coconut oil with us to use as lotion after playing in the river. BTW.. we never ate the conchs we’d catch and even today curry conch is not my thing.

Gluten Free Meat & Poultry

Jerk Chicken Fried Rice.

May 27, 2025November 5, 201410 Comments

Having leftover rice is quite normal in our home as I purposely make extra and store it in the fridge for making quick and tasty fried rice dishes. However when it comes to having ‘extra’ jerk chicken.. let’s just say that we’re true carnivores! With our girls off in college, sometimes I tend to forget and end up cooking the same amounts as if they were still living at home. Thus the extra jerk chicken in this case.

I love one pot dishes, especially ones where all the main components are already cooked.. like the rice and chicken.

You’ll Need…

4 cups cooked rice (I used long grain brown rice)
2 cups diced jerk chicken
2 scallions
1/4 teaspoon black pepper
2 tablespoon soy sauce
1 tablespoon oyster sauce
1/2 teaspoon sesame oil
1 cup cabbage (chopped)
1 carrot diced
1/2 large onion diced
1 clove garlic (diced fine)
1 tablespoon vegetable oil
1 cup diced bell pepper
1 cup peas (frozen – thawed)

* optional – 1 teaspoon grated ginger
Note: To make this dish fully gluten free ensure that the marinade you used in making the jerk chicken was gluten free (pay attention to the soy sauce used) and double check the oyster and soy sauce called for in the ingredient list above. White rice will also work excellent with this dish.

It’s important that the rice be kept in the fridge (even if it’s fresh rice you cooked specifically for this fried rice dish) as it will help it maintain a grainy texture when this jerk chicken fried rice is done cooking. Dice the onion, garlic, carrots, bell pepper and scallion. Then strip the jerk chicken off the bones (I used both white and dark meat).. try to keep as much of the marinade that’s cooked onto the chicken pieces as it will really help make this, ‘jerk chicken’ fried rice.

Heat the oil on a medium flame in a deep/wide pan, then add the diced onion, garlic and black pepper (add the grated ginger at this point as well – if using), turn the heat down to low and cook for 2 minutes. Then raise the heat to medium and add the bell pepper, frozen peas and carrots – cook for 3 minutes.

Add the oyster sauce, sesame oil and soy sauce along with the pieces of chicken and cook for another 2 minutes.

Now go in with the chopped cabbage and chilled rice. Mix well and cook for about 3-5 minutes or until everything is heated through. Top with the scallions and you’e done. You’ll notice that I didn’t add any salt as both the rice and chicken was already cooked with salt and the soy sauce we added will be enough to perfectly season this fried rice. However, do taste near the end of cooking and adjust accordingly.

Your kitchen will have that wicked aroma of islands as the pieces of jerk chicken combines with the other ingredients to give you one of the best one pot rice dishes you’ve ever had. If you want you can also intensify the ‘jerk’ flavors by adding a teaspoon of you favorite jerk marinade to the mix (when we added the other sauces) and don’t forget you can kick this up even more with the addition of some finely diced “Caribbean sunshine” – scotch bonnet pepper.

Gluten Free Vegetarian

The Ultimate Boiled Corn (Corn On The Cob) Recipe.

November 2, 2014November 1, 20148 Comments

One of the fondest memories I have growing up on the islands was corn season. We always had a small patch of corn planted among the pigeon peas at the back of our home, so come harvest time, we’d indulge is some of the sweetest corn one could imagine. A combination of intense Caribbean sunshine and no use of fertilizers or pesticides meant we tasted corn how it was meant to taste (non GMO too!). However, the BEST corn I ever had was from the vendors who would have their stalls set up at football (soccer) games in Gasparillo (small town in south Trinidad) where we’d go to play night-football. The kernels would just explode with flavors beyond the natural sweetness of the corn, from the way the corn was prepared.

You’ll Need…

5-8 large corns (sweet corn)
2 scallions
3 sprigs thyme
1/4 teaspoon black pepper
2 cups coconut milk
1 tablespoon chopped parsley
1 large clove garlic
1 tablespoon chopped shado beni (optional)
1 scotch bonnet or habanero pepper (whole)

* Try to get the corn with the husk (outer leaves) still on. Remove the husk and silk, then rinse with water and place in a deep pot. Give the garlic, parsley, thyme and scallions a rough chop then place on top of the corn along with the shado beni (use cilantro if you cannot get shado beni) and black pepper. Now go in with cool water, but leave enough room for the two cups of coconut milk.

Add the scotch bonnet pepper whole, as we want the flavors from it, but not the raw heat. If you enjoy such heat.. go ahead and burst it open while the corn boils.. but be warned! Now place some of the corn’s husk on top of the pot, place the lid and bring to a boil. Then remove the lid and reduce the heat to a rolling boil.

Please bear in mind that I do NOT like adding salt to corn so you will have to add some if that is your thing. I much prefer to enjoy the herbal notes and natural sweetness of the corn. Additionally, I used “sweet corn’ in this recipe so after about 6-10 minutes they were perfectly cooked. If you’re using the typical Caribbean corn, it will take a bit longer to cook.

NO! You do not need any butter for these when you’re ready to serve them. The coconut milk will add a surprising buttery richness to the finished corn and those herbs will have your taste-buds screaming for more. I assure you there’s no better way to enjoy corn on the cob.

Note: I’ve listed this recipe under gluten free as well as I know that many who suffer from Celiac disease can tolerate corn. After boiling you can cut the kernels off and serve them as a corn salad?

Gluten Free Seafood

The Ultimate Garlic Shrimp Recipe.

November 2, 2014October 21, 20148 Comments

In the Caribbean we have an abundance of wonderful seafood in our waters, including some of the most tasty shrimp you’ll ever enjoy. Sadly, I don’t recall this dish ever being made by mom or as a matter of fact.. I had never seen it done on the islands when we were growing up. However this is a go-to recipe for me when I need my shrimp fix! The natural sweetness of the garlic and the creamy texture you get when you add the chilled butter, is just outstanding.

You’ll Need…

1 lb medium shrimp
pinch salt
2 tablespoon olive oil
2 tablespoon chilled butter
1 tablespoon chopped parsley (flat leaf)
1 scallion
1/4 scotch bonnet pepper
2 heaping tablespoon diced garlic
pinch black pepper

Side Note: For this recipe I used organic garlic which I secured form a local farmer here in Hamilton and I must admit (been using the same garlic since) that without any doubt.. this is the BEST garlic I’ve ever used. Fleshy, sweet and a unique overall garlic flavor. You can use any garlic you have (fresh) access to, but getting organic garlic is well worth the effort (and price).

You’ll be surprised how quick and simple this recipe is to put together. Chop the scallion and parsley and finely dice the scotch bonnet pepper as well as the garlic. Clean, devein and wash the shrimp and drain dry.

Heat the oil in a heavy/wide saucepan on medium heat and go in with the cleaned shrimp. Cook for about 2-3 minutes.

Remember to stir so the shrimp cooks evenly. Now add all the other ingredients except the chilled butter and cook for two minutes. We DO NOT want to burn the garlic, so stir well.

Turn the heat off (or on very low) the heat and add the chilled butter, stir as you do so you get a rich and creamy sauce.

The diced scotch bonnet pepper (remember to wash your hands with soap and water after handling such hot peppers) is optional, but I quite like the slight kick you get to balance the natural sweetness from the shrimp and garlic. Yes, that gentle 2 minute cooking will allow the garlic to take on a gorgeous sweetness.

This gluten free (use gluten free butter – read label) is best served hot/warm and goes well with pasta and on toasted bread as a sandwich. Tehya and I had had them on ‘hops‘ bread.

Gluten Free Vegetarian

A Classic Tomato Salad With Heirloom Tomatoes (Vegetarian & Gluten Free).

November 9, 2014October 16, 20141 Comment

Where did the taste, flavor and scent of tomatoes go? As a kid on the islands I remember helping mom and dad in the garden, which meant getting between the tomato bushes during harvest time to pick those lovely beauties off the tree (yes, I’ve had a love affair with tomatoes since as early as I can remember). The scent of the tomatoes would remain on your hands for a full day (or two), even after you’ve washed with soap and water. Back then I didn’t care much for the scent (or the itch from being between those buses in that HOT Caribbean sun), but oh how I miss that lovely aroma from the ‘pretty’ store bought tomatoes we get in North America.

With a good crop of heirloom tomatoes this past summer, I thought I’d share a quick and delicious way to enjoy a tasty tomato salad. I grew my own tomatoes (very much like the ones I grew up enjoying), but you can now go to the ‘organic’ section of your grocery store and find them there.

You’ll Need…

heirloom tomatoes
grape tomatoes
2 tablespoon olive oil
1/2 lemon juice
1/4 teaspoon sea salt
fresh ground black pepper
2 small white habanero peppers (optional)
1/2 small red onion
1 tablespoon parsley (mint or basil)
2 tablespoon goat cheese (crumbled)

Plus you can also add some chopped walnuts, balsamic vinegar, cucumber and avocado if you wish.

Note: I used about 4-6 cups of tomato in total (mix of both heirloom and grape).

Wash and prep all the ingredients for the salad. Using a pairing knife, remove the stems off the tomatoes then slice in different shapes and thickness. I like cutting a cross at the bottom of the grape tomatoes (not deep) so we can get them to bleed out some of their sweetness and to get the flavors of the lemon juice, herbs and onion infused in them. By cutting the larger tomatoes in different sizes and shapes (rounds and wedges) you’ll find that the finished salad will be more ‘eye-catching’!
Slice the onion relatively thin (in rounds), if using a hot pepper (white habanero or whatever you like or have) be sure to dice if very finely and chop the parsley.

Basically all you have to do now is add everything (except the cheese) to a large bowl and gently mix. The tomatoes will have the tendency to break apart, so do be gentle. I would recommend serving immediately after mixing everything together or give it about 5 minutes to let the tomatoes release some of it’s wonderful natural juices. If you’re making this ahead of time, do not go in with the goat cheese, salt, lemon juice and olive oil until you’re close to serving. Remember to only top with the goat cheese (no need to mix in)

according to wikipedia.. heirloom tomato (also called heritage tomato in the UK) is an open-pollinated (non-hybrid) heirloom cultivar of tomato

If you’re like me and know what ‘real’ tomatoes are supposed to taste like (and miss them) I recommend trying your hands at growing heirloom tomatoes in your garden (grows well in containers as well). You can get the seeds online and most plant nurseries stock the baby plants in the spring.

Drinks Gluten Free

Refreshing Tamarind Juice.

November 9, 2014October 14, 20142 Comments

As a child of the Caribbean, fruit juices was my thing. We always had a jug of passion fruit, sour sop, barbadine, freshly squeezed orange or other citrus fruit juices in our fridge. Since I don’t do the sugar thing any longer…but oh how I crave those juices I grew up on. I still have a weakness for a cold glass of mauby or sorrel on those hot summer days.

Tamarind juice wasn’t a favorite for me as I much preferred making Tamarind Balls with whatever tamarind we would borrow from the neighbors tree.

You’ll Need…

2 cups tamarind pulp
6-8 cups water
1/2 cup sugar (add more to your liking)
1 teaspoon Mixed Essence (or vanilla extract)
3 drops Angostura Bitters
slices of lime

Note: if you live in North America you can source both tamarind pulp (with and without seeds) as well as different varieties of tamarind at Asian, Latino and Caribbean markets. In this recipe I used the prepacked pulp of the tamarind.

* If using fresh (ripe tamarind) you’ll need to remove the hard outer shell and the sort of fibers which hold everything together, then soak in the hot water as I’m about to explain. Boil about half the water called for in the recipe and pour it over the tamarind pulp in a large bowl. While still hot, try to break it up a bit with a large spoon – remember the water will be hot.

When the water cools, it’s time to use your hands to break the pulp apart until it’s relatively smooth. There will be fibers and seeds.

It’s now time to strain the pulp/water (it will be thick and have a sort of sour or tart scent) so you don’t have any debris in the final juice. You will need to strain this a couple times (at least) with a fine strainer.

Add the rest of the water and other ingredients, stir well and chill or serve with a couple cubes of ice. I like serving with a slice of lime or lemon. Do taste to ensure it’s sweet enough for your liking.

So the next time you see tamarind in the market or you feel the need to borrow some from the neighbors tree.. make some refreshing juice with them. BTW.. you can make this a ‘big people’ tamarind drink by adding some rum or vodka to the mix. Then the fun starts!

Gluten Free Seafood

The Ultimate Grilled Stuffed Peppers.

November 17, 2014October 7, 2014Leave a Comment

This past summer our annual Month Of Grilling was a huge success with fans around the world. One of the featured recipes this year was the grilled stuffed peppers, where I played around with some classic “Caribbean” ingredients to achieve what I believe is a delightful way to do stuffed peppers. Though this recipe was done on the grill, you can easily prepare it in your indoor oven with great success.

You’ll Need…

5 bell peppers
3 cups cooked rice (long grain parboiled brown)
2 scallions (chopped)
1/2 medium onion (diced)
1 cup shredded saltfish (salted cod, prepared)
1/4 scotch bonnet pepper (diced fine)
1 tomato (diced/seeded)
1 1/2 cups shredded cheddar
1 tablespoon parsley
2 sprigs thyme
1 tablespoon olive oil
1/4 teaspoon black pepper

IMPORTANT: Use boneless salted cod and still check to make sure there are no bones as you prepare the salted fish.If you’re doing this recipe gluten free, please pay attention to the cheese (and every ingredient listed) you use as if it’s processed it may have trace amounts of gluten.

* NOTE : To learn how to prepare the salted cod, see: https://www.youtube.com/watch?v=K-4xn6sFpIQ

Cut the tops off the peppers and remove the core (seeds etc) and give them a wash and turn over on paper towels to dry. Dice the onion, scallions and tomato into same size pieces. Then finely chop the parsley, thyme and scotch bonnet pepper. Remember to not include any seeds from the scotch bonnet and wash your hands immediately after with soap and water after handing it. Grate the cheese and set aside. You’ll need to precook the rice in salted water.. I used long grain parboiled brown rice.

Above I have a link to a video showing how to prepare the salted fish (cod in my case). Soak in cool water, then place in a pot topped with water and boil for about 20 minutes Drain, rinse with water and shred. The goal is to remove most of the salt the fish is cured in and to re-hydrate the fish.

Heat the olive oil in a deep pan on a medium/low heat, add the diced onion, 3/4 of the scallion, thyme, black pepper, parsley and tomato cook for about 3 minutes on low. Then add the salted cod and cook for another 2-3 minutes. The cod is fully cooked, but we want to get the rich flavors from it in the stuffing.

Allow the filling to cool a bit, then mix it with the cooked rice in a large bowl. Then add 3/4 of the grated cheese, mix well and get ready to stuff the peppers. As mentioned I did these on the grill so I opted to use my cast iron pan to grill these on. Basically all you have to do is drizzle on some oil (or use cooking spray) and place the peppers on there to be stuffed. TIP: If you find that the peppers don’t sit evenly on the pan, you can cut the bottom of them so they level off.

As you grill heats up, top each pepper with a bit of the cheese and scallion we reserved.

Grill indirectly for about 30-40 mins.. be sure to turn the peppers so they cook evenly. My grill was set at about 375 F, the lid was covered and if you’re wondering.. indirect simply means the pan was not directly over the heat source of my grill.

If you’re doing these gluten free stuffed peppers in the oven – 375 F on the middle rack and I would recommend covering with tin foil to start, then remove the foil the last 5 minutes of cooking so you get those lovely charred edges. If you want you can also hit the broil setting for 2 minutes.

I do hope you’re liking the fact that we’re now featuring Caribbean type gluten free recipes (thanks for all your emails). I encourage you to be creative with the stuffing.. even if it means using 2-3 different types of cheese!

It’s important to note that I didn’t use any salt in this recipe as the remaining salt from the salted fish will be enough to season this perfectly. But you can always taste the stuffing and adjust accordingly. If you want you can dice the bell peppers we trimmed off (top) and add it to the stuffing or you can use them as a lid for presenting these tasty stuffed peppers at your dinner party.

Gluten Free Meat & Poultry

Island style Curry Pork Recipe.

May 27, 2025October 2, 20149 Comments

Curry wasn’t cooked often in our home when we were growing up (dad was not a fan of curry), especially pork. Mom’s go-to recipe when it came to pork was either stewed (stewed pork recipe) or roasted in the oven. When I moved to Canada and started living with my aunt (mentioned her in my cookbook), I learned to both appreciate and master the art of cooking Caribbean style curry dishes. Pork being one of them.

This curry pork is absolutely delicious.. tender pieces of pork, simmered in a delightful curry sauce which is not heavy and wickedly spicy if you break the scotch bonnet when cooking. The key here is to try and get pieces of pork with bones.. lean pork will work, but the bones gives it that extra layer of flavor (IMO).

You’ll Need…

3 lbs pork (I used ribs ends)
1 heaping tablespoon Caribbean Green Seasoning
1 tablespoon chopped shado beni (culantro)
2 tablespoon curry powder
1/2 teaspoon roasted Geera (cumin)
1 scotch bonnet pepper
1/2 teaspoon salt
1 tomato
2 shallots
1/2 teaspoon grated ginger
3 cloves garlic
1 tablespoon tomato ketchup
1-2 tablespoons vegetable oil
1 scallion
1/4 teaspoon black pepper
water – about 3-4 cups

Notes: If you cannot source the shado beni (aka culantro), use 2 tablespoons of chopped cilantro. I like using a madras blend curry powder, but one made in the Caribbean (Trinidad and Tobago). If doing this gluten free, do pay attention to the curry powder you use to make sure there’s no flour added. Some curry powder adds flour to their blend.

Cut the pieces of pork (if your butcher didn’t already) and wash, drain and get ready to marinate (this is key). I used a cheap piece (already cut at the grocery store) of pork, with pieces from around the rib area of the piggy. In a big bowl, mix in the green seasoning, salt, black pepper, ground cumin, tomato (diced), salt, ketchup, chopped scallion and grated ginger with the pieces of pork. You have two options here when it comes to the scotch bonnet pepper. If you want raw heat, cut and use as much as you want in the marination process. If you want flavor, when we get the pot going, add the whole pepper and try NOT to break it.. or you’ll release the beast!

* Remember to wear gloves and wash your hands with soap and water immediately after using cut scotch bonnet peppers.

Give everything a good mix, cover with plastic wrap and allow to marinate in the fridge for at least 2 hours (overnight is best). Let’s jump to actually cooking now! Heat the oil in a heavy bottom pan (one with a lid) on a medium heat, then add the diced onion and garlic.. lower the heat as low as it can go and allow the flavors to develop for about 3-5 minutes. With the heat still on low add the curry powder and mix well. The goal here is to cook off the raw taste of the curry so we don’t get a rawness to the finished dish.

It will go darker, you will have that lovely bouquet of curry in your kitchen and it will have a tendency to clump.. that’s natural. If you find that it’s too dry, feel free to add a bit more oil to the pot. After 4-5 minutes, turn the heat to high and start adding the seasoned pieces of pork to the pot. The goal is to coat the pork with the curry and to deglaze the pot.

Bring it up to a boil (it will release natural liquid), then turn it down to medium low, cover the pot and let it go for about 8-10 minutes. Then remove the lid and turn the heat back up to high. We want to burn off all that natural liquid and really intensify that curry flavor in the pieces of pork.

In the same bowl you marinated the pork (don’t discard the marinade), swish around 3 cups of water and set aside for use. Once the liquid is burnt off, it’s time to add that water to the pan (be sure you can see some of the oil we started off at the bottom of the pan before adding the water). Bring that to a boil, then reduce to a gentle simmer, cover the pot and let that slowly braise for about 1.5 hrs.

After its done it’s thing, we have to personalize this a bit (pork should be tender by now).. turn up the heat and burn off the liquid until you have a gravy consistency you like (I like it somewhat thick) and taste for salt. Adjust accordingly as my appreciation for salt will be different than yours. After turning off the stove I like to go in with the chopped shado beni (or cilantro) and let the residual heat help release the flavors from that. Do remember to remove the whole scotch bonnet pepper before serving.

TIP – Pork can be fatty… (remember I didn’t use a lean pork), so you’ll notice that some of the fat will rise to the surface of the pan. Spoon out and discard (not down your sink though – that can clog pipes).

If you want to make quicker work of this you can add it (after the initial 10 minutes of cooking the pork in the curry – before we added the water) to a pressure cooker for about 10-15 minutes (with 2 cups water) After it’s safe to open the pressure cooker, remove the lid and turn up the heat to thicken the gravy.

* This can be frozen with great results. Simply thaw, heat and serve when you’re ready for another dose of curry pork..which also happens to be gluten free. Curry traditionalists may query the use of tomato and ketchup, but I assure you the acid will help balance the flavors nicely.

Gluten Free Vegetarian

Stir Fry Pak Choi That’s Vegetarian, Gluten Free And Delicious.

November 17, 2014September 29, 20142 Comments

I’ve noticed the past few months that there’s been an incredible amount of requests for more vegetarian and gluten free type recipes. As you may or may not know, a vast majority of the food we cook in the Caribbean are naturally gluten free and with the abundance of fresh vegetables, we’ve mastered vegetarian cooking (insert smile here). Maybe this will explain the teaser I gave in my current cookbook about the upcoming volume 3.

Here’s my take on a delicious way to enjoy pak choi (bok choi) that’s fully vegetarian and appetizing to everyone asking for gluten free recipes.

You’ll Need…

2 lbs baby pak choi
1 tablespoon veg oil
1 tablespoon gluten free soy sauce
1/4 teaspoon sesame oil (gluten free)
1/4 teaspoon black pepper
1/4 teaspoon finely diced ginger
2 cloves garlic finely diced

Optional – chopped peanuts, almonds.. or toasted sesame seeds

It’s important that you remove each leaf of the pak choi and wash them individually as they’re notorious for having dirt wedged between them. I’m using baby pak choi, but you can use the regular pak choi if you want, simply chop into large pieces. Drain well after washing and chopping.

Finely dice the garlic and ginger and get ready to cook. I used my medium sized wok, but you can use any wide sauce pan. Heat the oil on medium heat (feel free to use peanut oil if you wish) and add the garlic and ginger. Turn the heat down to low and cook for 1 minute – do NOT burn the garlic. Now go in with the pak choi and give it a good stir. It will wilt down, if you’re thinking your pan is too small.

Raise the heat back up to medium and add the other ingredients and stir well.

The goal here is to cook this at a high enough temperature to wilt the greens, but not to totally destroy them by overcooking. So all it took was about 5 minutes and they were perfect (for me).

You’ll notice that I didn’t add any salt as the soy sauce will have enough to season things nicely.. but you can taste near the end and adjust accordingly. For a bit more texture and added protein you can finish up with some chopped peanuts or almonds. Toasted sesame seeds are wonderful won this as well.

If you’re looking for a quick way to enjoy a tasty gluten free vegetarian dish, give this pak choi stir fry recipe a try.

Gluten Free Meat & Poultry

Traditional Caribbean Chicken Foot Soup Recipe.

May 27, 2025September 26, 20147 Comments

It’s one of those soups you really have to try before passing judgement. Like so many traditional dishes from the Caribbean (and globally), you’ll find people will be cautious and at times have negative comments, even though they fail to give it a try. You’ll notice that in the Caribbean we tend to use most of the animal with great success. Feet/trotters, tails, snout.. yea, not all that appetizing or so you’d think.

After a few years of not having chicken foot soup, I must admit that I had to coax myself to come to terms about eating ‘feet”. But one spoonful and it took me back to my days on the islands where this would be a big part of “Soup Saturdays”.

You’ll Need…

1 lb chicken feet (cleaned and trimmed)
2 chicken stock cubes
1/4 teaspoon black pepper
4 green cooking bananas
5 small eddoes
2 medium sweet potatoes
2 potatoes
water
1 tablespoon veg oil
1 large onion
4 cloves garlic
1 scallion
4 sprigs thyme
1 scallion
2 cups diced pumpkin
salt (taste and adjust accordingly)
1 scotch bonnet pepper
2 medium carrots

* You can add flour dumplings, yams, cassava, dasheen and other ingredients to personalize this chicken foot soup. If you’re making this gluten free, do pay attention to the ingredients listed, especially if you’re adding dumplings.

We need to prep all the ingredients.. make sure your butcher clean and trim the chicken feet (remove the yellow skin and cut off the sort of toes) and prepare the vegetables. Peel, cut into big pieces (same size if possible) and wash. Set the prepared vegetables (and ground provisions) in a bowl covered with water to prevent them from going discolored.

Heat the oil on a medium flame in a soup pot and go in with the chopped scallion, onion, garlic and thyme. Turn the heat down to low and let that gently cook for about 4-5 minutes. Then add the washed (and trimmed) chicken feet to the pot. Turn up the heat to med-high.

Add about 4-6 cups of hot water to the pot and bring to a boil. Reduce to a rolling boil and let that go (partly covered) for about 25-30 minutes.

Now add all the other ingredients, bring back to a boil and let cook for another 25 minutes or so (add more water if necessary so everything is covered). You’ll notice that I didn’t give a specific amount of salt as the stock cubes will be heavy in sodium. Taste for salt and adjust according near the end of cooking. During the cooking process you may need to skim off any sort of residue you see at the top of the soup.

The goal is to have the chicken feet very tender and the vegetables/ground provisions must also be tender to the point where they’re starting to dissolve. This will also thicken the soup nicely.. as with traditional Caribbean type soups.

I had the scotch bonnet pepper in the soup ‘whole’ and I tried not to break it. We want the flavor of the pepper and not the raw heat.. well, unless you love that raw Caribbean sunshine! This must be served HOT and (you will) if you have leftovers, you can freeze it for dinner another day. Simply thaw (on your counter) and heat on the stove top on a very low heat. I rather this method than in the microwave.

Gluten Free Meat & Poultry

How To Make A Quick Beef Stir Fry (gluten free).

December 17, 2014September 15, 20143 Comments

This recipe takes me back to a time when I was in my early teens and I’d go to watch movies on the weekend in San Fernando (Trinidad) with my bother and our dad. There was a Chinese restaurant on Mucurapo Street where we’d usually end up as I’ve had a weakness for Chinese food for as long as I can remember and they had a delicious beef stir fry I craved (they enjoyed the food too). This beef stir fry recipe is very different from that one, but it’s just as satisfying and a good fix for my friends who are on a gluten free diet.

You’ll Need…

3/4 lb beef (thinly sliced across the grain)
1/4 teaspoon salt
1/4 teaspoon black pepper
3 scallions
3 cups bell peppers
3 thin slices of ginger
2 cloves of garlic diced
1 1/2 tablespoons vegetable oil
1/4 scotch bonnet pepper
1/2 teaspoon Caribbean Green Seasoning
1/4 teaspoon Caribbean browning

* Be sure to get “Caribbean Browning” that’s gluten free (read the label). It can be purchased at most west Indian type grocery stores.

Thinly slice the beef across the grain and marinate with the Caribbean Green Seasoning, salt and black pepper for about 1/2 hour in the fridge.

Prep the other ingredients so when it’s time to cook everything will be ready. Chop the bell peppers and scallion, slice the ginger and dice the garlic and scotch bonnet finely. Remember to NOT leave any seeds from the scotch bonnet and be sure to wash your hands immediately after with soap and water.

Now heat a heavy wide pan (or wok) on medium high heat and toss in the seasoned pieces of beef. Stir well to cook though quickly. It will cook for about 4-6 minutes and as it does, make a space in the center of the pan and add the diced scotch bonnet, garlic and slices of ginger.

Please add the Caribbean Browning (if you cannot source it, use 1 teaspoon soy sauce and the same amount of oyster sauce – be sure it’s gluten free if you want to maintain a gluten free recipe) and mix it well to add color to all the pieces of beef.

Add the bell peppers and scallions and cook for about 3 minutes (depends on how tender you want the peppers). taste for salt and adjust accordingly.

You’ll notice that I tried to keep this recipe as “Caribbean” as I could, but I must confess that the Chinese version with the Chinese cooking wine, Soy, Oyster Sauce and a bit of Hoisin sauce is till my fave! I also like add a bit of chopped bok choi and thinly sliced carrots when I want to stretch this beef stir fry to feed more people. If using soy be sure to keep that in mind when seasoning the beef with salt as the soy will add a salty element to the dish.

Gluten Free Seafood

Jamaican Callaloo With Shrimp.

May 26, 2025September 12, 20143 Comments

As I’ve discussed in my Cookbook, there’s much debate in the Caribbean when it comes to callaloo. In the southern Caribbean it’s a delicious soup-like dish made with young dasheen bush leaves, flavored with crabs (for the most part) and simmered in coconut milk. However in Jamaica, callaloo is the bush or plant (amaranth) which is prepared in several different ways, but most popular is Jamaican Callaloo With Saltfish.

In this version of cooking Jamaican callaloo ((amaranth, chorai bhagi), we’ll bypass the salted fish and go with some precooked shrimp. However you can certainly use fresh shrimp for even more flavor.

You’ll Need…

2 lbs Jamaican Callaloo
1 tablespoon Coconut Oil (or olive)
1/4 teaspoon sea salt (your fav salt)
1/8 teaspoon black pepper
1/2 medium onion
3 cloves garlic
1/4 scotch bonnet pepper
1 cup small shrimp (pre cooked)
1/2 cup water
1 medium tomato diced
1 scallion
2 sprigs thyme

Wash, trim and chop the callaloo into ribbons. If using some of the stem, do try to use the tender ones and try to scrape of some of the outer skin. Thinly slice the garlic, chop the onion, scallion and tomato and finely dice the scotch bonnet pepper.

Heat the oil in a wide pan on a medium flame, then go in with the onion, garlic, black pepper and scallion. Drop the heat to low and let that go for about 3-4 minutes.

It’s now time to add the shrimp (if using frozen-precooked shrimp, wash and squeeze to remove most of the water) , stir well and cook for another 3 minutes. Yes the shrimp is already precooked, so you can easily add them near the end, but I quite like adding them now to enhance the flavor of the dish. If using fresh shrimp, cook for about 3 minutes, then remove them from the pan and set aside. Add back the last 3-4 minutes of cooking.

Turn the heat up to medium high and go in with all the other ingredients (not the water or lemon juice yet) and stir well. It may seem at first that your pot is not large enough, but the callaloo will wilt down. After a couple minutes, add the water and cook until tender.

After about 10-12 minutes, taste for salt and adjust accordingly. Here is where you’ll personalize this dish by checking to see if you like the current texture of it. Some people like their Callaloo very tender, while other like a slight bit of texture to it. In my case it was close to where I like it, so I went in with the lemon juice and turned up the heat to burn off the remaining liquid in the pan.

The lemon juice will help balance the flavors of this dish and quite honestly elevate it. This dish (please review all the ingredients) can be considered gluten free and if you want to add a bit more flavor you can use coconut milk as a replacement for the water. Not the classic Jamaican callaloo with Saltfish or Chorai bhagi with saltfish as we would call it in Trinidad and Tobago, but I assure you… you’ll love this take on cooking Jamaican callaloo.

Gluten Free

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Island style Curry Pork Recipe.

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How To Make A Quick Beef Stir Fry (gluten free).

Jamaican Callaloo With Shrimp.

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Jamaican Callaloo With Shrimp

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