Classic Caribbean Beef Cook-Up Rice.

June 28, 2024June 23, 2024Leave a Comment

Two years back we kicked off the New Year with my incredibly tasty Cook Up Rice, loaded with chicken, salted pigtail pieces and black eyed peas for the good luck associated with using it at the start of a new year. While you’ll see similarities with that recipe and the beef version we’re about to make, it will also be apparent that I didn’t follow the sort of traditional rules this time.

You’ll Need…

1 1/2 lb stewing beef (1 inch pieces)
2 tablespoon olive oil
1 tablespoon tomato paste
1 large carrot (diced)
1 med tomato (diced)
6 cloves garlic (smashed)
1 medium onion (sliced)
2 tablespoon Caribbean Green Seasoning
1 scotch bonnet pepper (sliced)
1 can red kidney beans (rinsed)
3 cups coconut milk
1 teaspoon black pepper
3/4 tablespoon salt (adjust)
8-10 okra (sliced)
1/2 lb pumpkin (diced)
1/2 lb spinach (chopped)
3 cups bar-boiled brown rice (washed)
8-9 cups water (divided/adjust)

Notes! May I recommend that you follow along with the video below, as much more about the recipe is discussed there. The Scotch Bonnet pepper I used is optional as I like my food a bit spicy. You may use any pepper you like and in the amount you can tolerate. For additional flavor you may add grated ginger and a couple bay leaves when you cook the beef at the start. Frozen peas/carrots/beans can also be added when you add the rice. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

Heat the oil on a medium flame in a wide/heavy pot, then add the pieces of beef and brown. You may want to turn the heat down to med/low (I explained why I didn’t season and marinate the beef prior in the video).

After about 8 minutes, add the tomato paste and cook for another 2-3 minutes.

At this point we’ll add the carrot, onion, garlic, Caribbean Green Seasoning, tomato, black pepper, scotch bonnet pepper and salt. Stir and continue cooking for 3 minutes.

Add the rinsed beans (I used a light color, almost pink bean), stir well, then it’s time to add the coconut milk and 1 cup of water. I used the water to rinse the bowl where I had the coconut milk in. Bring to a boil then reduce to a simmer. This is when you’d add the ginger and bay leaf if you wanted to.

Depending on how large you cut the beef pieces (any cheap cut of beef will work), it may be somewhat tender after one hour and 10 minutes, so it’s time to add the rest of ingredients and bring back to a boil.

With 3 cups of rice it will yield a lot of food (feeds between 8-10 people) and rather than do the 2-1 ratio (liquid – rice), I went with 7 cups of water. You may need to add more later if you like your cook-up rice on the wet or soggy side.

20 minutes between a rolling boil and simmer, taste the liquid and adjust the salt to your liking. Determine if the rice is to your fancy (doneness) and keep cooking for another 5-10 minutes.

This classic one pot Caribbean dish is usually served with a simple salad, slices of ripe avocado and lately it seems people enjoy coleslaw as a side. Don’t forget to have a tall cold glass of Mauby.

Gluten Free Meat & Poultry

Chadon Beni Honey Lime Roasted Chicken.

May 27, 2025June 21, 20241 Comment

While it’s currently summertime and most of us in northern climates prefer to not have our indoor oven going, as explained in the video below this recipe can also be effectively done on an outdoors grill. If you’re doing this outdoor on the grill you can do so in a baking dish or grill the seasoned chicken directly on the grilling surface (heat source of your choice, however charcoal or wood will give you better results).

You’ll Need…

5 lbs chicken (skin on)
3-4 tablespoon olive oil
zest 1 lime
3 limes (juice)
2-3 tablespoon honey
1 teaspoon sea salt (adjust to your liking)
1 teaspoon black pepper
3 tablespoons finely chopped chives
3 tablespoons finely chopped Chadon Beni
5 cloves garlic (crushed)
1 tablespoon pepper flakes

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. Should you want to add a teaspoon of grated ginger and a tablespoon of light Soy sauce, they will definitely be excellent additions. If making this recipe gluten free, please go through the full list of ingredients to ensure that they meet your specific gluten free dietary requirements.

I used a variety of cuts of chicken in doing this recipe, without using chicken breast as it will dry-out in the oven. With a combo of wings, drums and legs with the thigh and back attached, you’ll end up having juicy flavorful pieces of chicken. The large drumsticks were cut down the thickest parts for even cooking. And while I removed any fat I could see, I did leave the skin on.

Combine all of the ingredients (except the chicken) in a bowl and give it a whisk. Reserve 1/4 of this marinade, which we’ll treat as a dressing later on.

If you cannot source Chadon Beni (culantro), you may substitute Cilantro (coriander) instead.

Pour the marinade over the chicken pieces, mix well to coat and allow it to marinate for no less than 2 hours. * Remember to reserve 1/4 of the marinade for later.

If you wanted to use 3 tablespoons of brown sugar, agave, maple syrup or any sweetener you prefer instead of honey, you may do so.

Preheat your oven to 375 F. Then place the roasting pan with the chicken on the middle rack uncovered.

After 20 minutes, flip the chicken pieces and do so every 20 minutes or so moving forward, until they’re fully cooked.

After an hour and 15 minutes the chicken should be fully cooked and golden! Shut off the oven, drizzle on the reserved marinade and enjoy! Serve with some of that Tomato Rice, Okra Rice or Coconut Rice I shared a while back.

Gluten Free Vegetarian

Festive Tomato Rice.

July 8, 2024June 19, 2024Leave a Comment

This is one of my go-to recipes when I’m hosting people, especially around the holiday season (though I did share a Festive Christmas Rice recipe a few years back), thus the name ‘festive tomato rice”. Quick, easy and delicious, there’s absolutely no reason to not make this dish.

You’ll Need…

2-3 large ripe tomatoes
3 tablespoon coconut oil (adjust)
1 1/2 tablespoon salt (divided)
1 1/2 teaspoon black pepper (divided)
2 tablespoon tomato concentrate (paste)
1 med onion (diced)
5-7 cloves garlic (crushed)
2 scallions (chopped)
1 stalk celery (chopped)
2 bird’s eye pepper (chopped – optional)
1/2 teaspoon roasted cumin (geera)
3/4 teaspoon smoked Paprika
3 cups Basmati rice (washed)
4 1/2 cups chicken stock * see note below
2 tablespoon parsley

Notes! Use vegetable stock instead of chicken, to make this dish vegan / vegetarian friendly. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. May I recommend that you use the video below to follow along as much more about the recipe is discussed there.

As your oven preheats to 425F, remove the stems and core from the tomatoes and cut them into 1/4s. Place them skin side down on a lined baking tray and top with the oil, 1/2 of the black pepper and 1/2 teaspoon of salt. These go into the oven on the middle rack for 20-25 minutes uncovered. Once done, remove and allow to cool.

Place a wide pan on the stove on a med/low heat and add the oil from the baking tray we used, followed by the onion, garlic, celery, remaining black pepper and scallion. Lower the heat and add the remaining salt and Bird’s Eye Pepper. Stir!

Add the paprika, cumin, stir and continue cooking on low.

After 3-4 minutes, add the tomato paste and the juices from the roasted tomato (see the video). Stir well to bring out the natural sweetness of the tomato paste.

Remove the skim off the roasted tomato (discard) and give them a rough chop before adding it to the pan.

Raise the heat to medium and cook for 2 minutes, stirring as it cooks so it doesn’t burn due to the natural sugar from the tomato.

Add the washed rice and stir well to coat each grain with that lovely tomato base we created.

In goes the stock (I explain how I determine how much liquid I need in the video below), remember if making this vegan or vegetarian, you will not be using chicken stock as I did. Bring to a boil, then reduce to a simmer, lid on and cook until the rice is plump and all of the liquid is gone. TIP! Adding a bay leaf and fresh thyme will add additional flavor.

Thirteen minutes later, shut off the stove. Add the chopped parsley at the top, place the lid back on and let it sit (stove off) on the same burner you used.

Give it about 10 minutes, then use a fork to fluff and mix the rice! Get ready to enjoy it on it’s own or as a side to other dishes on your dinner table.

Gluten Free Meat & Poultry

Curry Stew(ed) Chicken With Potato.

May 27, 2025June 17, 2024Leave a Comment

One of the most comforting meals I always make when I miss ‘home’ (the Caribbean) is Curry Stew Chicken Wings with a simple side of brown rice. Should I have slices of avocado (say zabouca), cucumber and fresh watercress, it’s even more warm and homely. Today we’ll go through the steps of making this dish with chicken legs instead of chicken wings and with the addition of chunky potato pieces to help it stretch for even more people. With this curry stew chicken with potato, I much prefer hot Sada Roti, to rice as my side.

You’ll Need….

3/12 lb chicken (dark meat, skin & fat removed)
3/4 tablespoon salt
1/2 teaspoon black pepper
1 medium onion (diced)
1 medium tomato (diced)
1 1/2 tablespoon Caribbean Green Seasoning
1 small Scotch Bonnet pepper (sliced)
1 1/2 tablespoon curry powder
1 1/2 tablespoon olive oil
1 1/2 tablespoon golden brown sugar
1 teaspoon grated ginger
3 cups water
5 medium potatoes (cut into large pieces)
2 tablespoon chopped parsley (see note)

Notes! May I recommend that you use the video below to follow along as much more about the recipe is discussed there. Especially the ‘stewing’ part, which can be a bit tricky. If you’re making this recipe gluten free please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. I opted for an entire Scotch Bonnet pepper in the recipe as I enjoy spicy food, but you can leave it out or use as much as you can tolerate.

I used chicken legs with the back attached (essentially drums and thighs) which were cut into serving sized pieces. The skin and most of the fat was removed. Then I went on to wash it with cool water and the juice of a lime. Since this washing of chicken is controversial, I didn’t include the lime (you can also use the juice of a lemon or 3/4 cup white vinegar) in the ingredient list.

Season the prepped chicken with the salt, black pepper, tomato, onion, Caribbean Green Seasoning, curry powder, Scotch Bonnet pepper and allow it to marinate for at least 2 hours. I discuss why in the video below.

While the seasoning with the curry powder (and marinating) is the “Curry” step of the recipe. The next step which is to caramelize the sugar and add the seasoned chicken, is what we refer to as the ‘stew’ element of the dish. Heat the olive oil in a wide, deep and heavy pot on a medium high flame and add the brown sugar. Please use the video below to follow along. IMPORTANT! Should the sugar go BLACK, STOP! Turn off the stove, move the pot to a cool burner and allow it to cool completely, then wash it and start over. If not, you’ll end up with bitter tasting chicken. The sugar will melt, go frothy, then a deep amber color. While this is happening may I recommend you use a dry spoon (metal or wood as plastic may melt with the high heat) to stir, and keep in mind that your kitchen will go smoky. Once you have that deep amber color, carefully start adding the seasoned chicken to the pot and stir well to coat.

Yes, you may add the marinade as well. Turn the heat down to medium, place the lid on the pot and bring to a boil. Yes, it will spring its own natural juices. Once it comes to the boil, reduce to a simmer, place the lid on slightly ajar and cook for about 6 minutes. In the same bowl you marinated the chicken in, add the 3 cups of water and swish around to pick up any remaining marinade.

After 6 minutes, remove the lid (I did stir it a few times), turn the heat back up to medium high to burn off any liquid that may be left in the pot. This step will intensify the flavor and color of the dish. At this point you’ll add the potato pieces, along with the grated ginger. Should you want to add a Bay Leaf or 2, it will add additional flavor to the finished dish. TIP! do 1 1/2 cups water and 1 1/2 cups coconut milk for a richer gravy at the end.

Add the liquid and bring to a boil. Then reduce to a rolling boil and cook until the chicken is fully cooked and the potato pieces are tender. This can take between 20 and 25 minutes.

Once it’s going on that rolling boil, place the lid back on slightly ajar.

Keep an eye on the level of your liquid and don’t be afraid to add a bit more water should the need arise. Once the potato starts falling apart and the chicken is fully cooked, it’s time to personalize things.

Taste and adjust the salt to your liking, and determine if the gravy is the thickness you enjoy. Keep in mind that the residual heat in the pot will further cook/thicken things and as it cools it will also thicken.

Traditionally you’d finish with chopped Chadon Beni (culantro), however all I had on hand was parsley, which also works excellent! Another option would be Cilantro (coriander) if you wanted.

If you find that your gravy is a bit too thin you can cook a bit longer or use the back of your spoon and crush a few pieces of the potato.

I truly hope you get an opportunity to give this recipe a try as it’s one that’s very dear to me.

Gluten Free Seafood

Spinach Bhagi.

June 10, 2024June 10, 2024Leave a Comment

While the classic way of making this dish is to use the tender leaves of the Dasheen (taro) plant, the end result of using baby spinach as I’m about to share, is just as tasty. Whether it’s served with Dhal and Rice or alongside hot Sada Roti, bhagi remains one of my favorite vegetarian dishes. Yes, this version contains pieces of salted Cod (fish), but you can easily omit it and have a fully vegan dish.

You’ll Need…

1 1/2 tablespoon Olive oil
1 1/2 cup prepared salted Cod
1 medium onion (sliced)
6-8 cloves garlic (smashed)
3/4 teaspoon black pepper
3 Bird’s Eye Peppers (rough chopped)
2 lbs baby spinach (washed/drained)
salt (see below)
1 medium tomato (diced)

Notes. Add 1-2 tablespoons of coconut cream for a lovely flavor and if you’re someone who gets an itch at the back of your throat from eating spinach, add the juice of 1/2 a lemon juice when you turn off the stove. May I recommend that you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary requirements. I didn’t add any salt to the dish as the remnants of salt from the salted Cod was enough to season things for me.

May I recommend that you buy boned (boneless) salted cod or any of your fav salted fish and use the video above to learn how to prepare it for use. Essentially you’ll have to remove the salt it was cured in and in the process, rehydrate it a bit so it’s more meaty and tender.

Heat the olive oil in a wide pan on a medium flame, then add the prepared salted Cod bits, along with the onion, garlic, hot pepper (I used Bird’s Eye but you may use our fav and in the amount you can tolerate) and black pepper. Turn the heat to low and cook for 3-4 minutes.

Turn the heat back to medium and start adding the washed/drained spinach to the pot and stir. If you wanted you could give the spinach a rough chop. It will seem like a lot, but it will wilt as it cooks. Keep adding in batches and stir.

In a few minutes it will all wilt and fit, you’ll also notice that it will spring a lot of liquid. That’s normal.

Add the diced tomato and continue cooking on a medium/low flame with the pot uncovered.

At this point you can add the coconut cream if you decide to rock that tip for additional flavor.

About twenty minutes later the liquid should all be gone, turn the heat up a bit to burn off any that’s remaining. Taste for salt and adjust to your liking at this point as well.

Finish with the lemon juice mentioned in the notes above, if you wish. At the start of the post I mentioned how I enjoy this dish, what I failed to say was that you must also have a side of Lime or Lemon Peppersauce to really feel like you’re back in the Caribbean enjoying this dish.

Gluten Free Meat & Poultry

Delicious String Bean Recipe You Need To Try.

May 27, 2025June 4, 20242 Comments

Here’s one of those classic childhood dishes mom would make for us, served with hot Sada Roti and usually I’d reach for a bit Kuchela on the side, when we were younger and living in the Caribbean. While I did use leftover Stewed Pork in the recipe, you may use Stewed Beef, Stewed Chicken (leftovers) or keep it fully vegan should you wish.

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
5-7 cloves garlic (smashed)
1/2 teaspoon black pepper
1 kg string beans (washed and trimmed)
1 medium tomato (diced)
1 scotch bonnet pepper (optional)
1 teaspoon grated ginger
3/4 teaspoon salt
2 large potatoes (sliced)
1 – 1 1/2 cups water
2 tablespoon coconut cream
1 cup leftover stewed pork (optional)

Notes! If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. May I suggest that you use the video below to follow along as much more about the recipe is discussed there.

Prep your ingredients.

Heat the oil in a wide pan on a medium heat, then add the onion and garlic. Turn the heat down to low and cook gently for 3-4 minutes.

Add the washed and trimmed string beans (bodi and /or French beans will also work) to the pan, raise the heat to medium low and stir well.

Add the tomato, salt and black pepper, grated ginger and continue cooking on that medium low heat.

Turn the heat up to medium and add the water (I cup), coconut cream, potato and Scotch Bonnet pepper (optional – or use as much as you can handle). Place the lid on and bring to a boil. Then reduce between a simmer and rolling boil and have the lid on slightly ajar.

Tuck everything down under the water so the potato and beans get tender.

After about 20-25 minutes it should all be tender. If during the cooking process you find that it needs more liquid, add the remaining water. Add the leftover stewed pork, stir and cook until all of the liquid is gone.

Once the liquid is gone and the potato/beans are tender (about 5 minutes after adding the pork) you may taste and adjust the salt to your liking. Turn off the stove and enjoy. In my case I opted for steamed rice, but as mentioned above, I’d much prefer having Sada Roti.

Gluten Free Meat & Poultry

Curry Goat With Pigeon Peas.

May 27, 2025May 23, 20245 Comments

Across the Caribbean we’ve got our ‘own’ way of making Curry Goat and over the years I’ve shared the sort of Classic Curry Goat, an Outdoor Fiery Curry Goat, Slow Cooker Curry Goat, a One Hour Curry Goat using a pressure cooker, Curry Goat Done In The Oven and the Classic Jamaican Curry Goat. While they’re all brilliant recipes, this version is a bit different and probably the easiest as you’re about to learn.

You’ll Need…

3 lbs goat (with bones)
1 lemon (juice)
1 medium onion (sliced)
8 cloves garlic (smashed)
3/4 tablespoon ground masala
1 teaspoon ground roasted cumin (geera)
5-7 bird’s eye peppers
2 tablespoon Caribbean Green Seasoning
3/4 teaspoon black pepper
1 tablespoon turmeric
3 tablespoon curry powder
3/4 tablespoon grated ginger
3 bay leaves
3/4 tablespoon salt (adjust)
1 large tomato (diced)
1 1/2 cups pigeon peas
5-7 cups water
3 tablespoon chopped chadon beni (culantro)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. Should you not have lemon juice to wash the goat, you may use lime juice or 1/4 cup of white vinegar. While boneless goat means not having to deal with bones when you serve this curry dish, IMHO you get a deeper flavor with bone-in meats.

Get your butcher to cut the goat for you (if you’re using bone-in as I did) as the bones will be very tough to cut at home. Then wash with the juice of the lemon and cool water. Drain, then place in your large pot on a medium/low flame. As explained in the video, the goal is to render out some of the fat and discard it.

After about 25-30 minutes I removed most of the fat that rendered, but I did leave back about a tablespoon in the pot. It’s now time to add the Onion, garlic, Caribbean Green Seasoning, geera (ground roasted cumin), black pepper, ground Masala and Bird’s Eye peppers. You may use any spicy peppers you like and in the amounts you can tolerate. Stir well and cook for 3-5 minutes.

After this add the turmeric, curry powder and ginger and cook for about 3-5 minutes. The goal is to cook out the rawness of the curry and in doing so, we’ll bloom the spices which make up a good curry powder.

Add the rinsed (was frozen) pigeon peas along with the tomato and bay leaves. I much prefer using Bay leaves than Curry leaves, but that’s just my choice. Stir well.

Turn the heat to medium high, add the salt and 5 cups of water to the pot. Bring to a boil and reduce to a simmer for 2 and 1/2 hours. During the cooking process I did end up adding an additional 2 cups of water to the pot. Yes, stir every 20-30 minutes.

Depending on the age of the goat when it was butchered, it should be tender at this point. Here’s where you’ll now taste and adjust the salt to your liking and determine if the gravy is as thick as you’d like it. Keep in mind that it will further thicken as it cools.

Toss in the chopped shado beni (culantro) or should you not have that on hand, cilantro (coriander) will also work.

Serve with rice or Buss Up Shut Roti and a side of Mango Talkari.

Gluten Free Meat & Poultry

Bok Choy with Corned Beef.

May 29, 2025May 22, 2024Leave a Comment

This Bok Choy (Shanghai Bok Choi) recipe is loosely based on the way mom would make her Fry Pak Choi With Saltfish as well as her classic Fry Pak Choi with Stewed Pork, we grew up enjoying with Sada Roti. In this version we’re simply using leftover Corned Beef (bully beef) I had from dinner a couple nights ago.

You’ll Need…

1/2 cup leftover fried corned beef
1 tablespoon olive oil
1 medium onion (sliced)
3 lbs shanghai bok choy
1/2 teaspoon black pepper
1/2 teaspoon sea salt (adjust)
8-10 grape tomatoes (1/2)

Notes. Please use the video below to follow along as much more about the recipe is discussed there. If making this dish gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary requirements. Especially the canned corned beef that’s used.

Heat the olive oil is a wide pan on a medium flame then add the leftover corned beef. As it heats up, add the sliced onion and stir well. Should you want to add crushed garlic and spicy peppers, do so now.

Three minutes later add the white parts of the Bok Choy (as explained in the video) to the pot and stir well. Cook for 4-6 minutes. Do not cover the pan/pot.

While the corned beef will have a sodium element to it, you’ll still need to add more salt (as I did at this point).

It’s now time to add the green parts and stir well. Please note that traditionally we’d chop everything MUCH smaller but as explained in the video, I wanted this dish to take on a sort of stir fry feel.

Top with the tomato and cook for 3-4 minutes. However I like a slight crunch to my Bok Choy, so with that in mind you may cook longer. Mommy would cook this until all of the liquid was gone.

Remember to taste and adjust the salt to your liking.

Recipe Card

Print Recipe

Bok Choy with Corned Beef

Cuisine: Trinidadian Recipe Keys: Quick Meals

Difficulty: Beginner Prep Time 10 mins Cook Time 15 mins Total Time 25 mins

Servings: 4

Diet:

B Beef G Gluten-Free

Description

A quick and flavorful Caribbean stir-fry combining tender bok choy and savory corned beef, perfect for a satisfying meal.

Ingredients

1 tablespoon olive oil
¹⁄₂ cup leftover fried corned beef
1 medium onion (sliced)
3 lbs Shanghai bok choy (separated into white stalks and green leaves)
¹⁄₂ teaspoon sea salt (adjust to taste)
¹⁄₂ teaspoon black pepper
8-10 grape tomatoes (halved)

Instructions

Video

Heat the olive oil in a wide sauté pan over medium heat. Add the leftover fried corned beef and sliced onion to the pan. Stir well and cook for about 3 minutes until the onions are translucent.
Add the white stalks of the bok choy to the pan. Stir to combine and cook for 4–6 minutes, uncovered, until the stalks begin to soften.
Season with sea salt and black pepper, adjusting to taste.
Add the green leaves of the bok choy to the pan. Stir well and cook for an additional 2–3 minutes until the leaves are wilted but still vibrant.
Top the dish with the halved grape tomatoes. Cook for another 3–4 minutes, allowing the tomatoes to soften slightly.
Taste and adjust seasoning if necessary. Serve hot.

Note

Please use the video below to follow along as much more about the recipe is discussed there. If making this dish gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary requirements. Especially the canned corned beef that’s used.

Tell us what you think

Gluten Free Vegetarian

Bhagi – Spinach With Okra.

May 22, 2024May 16, 2024Leave a Comment

Yes, for the untrained eye and palate this may appear as Callaloo (in a post apocalyptic world where crab, crayfish, lobster, shrimp, salted pigtail, smoked turkey etc no longer exist), however this is just another form of Bhagi to me. Served with hot Sada Roti and lime peppersauce on the side for what is a very comforting vegan meal.

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
6-8 cloves garlic (smashed)
3/4 teaspoon black pepper
4 Bird’s Eye peppers (chopped)
1 lb okra (trimmed and cut)
2 lbs spinach (washed/chopped)
3-4 tablespoon water
1/2 teaspoon salt (adjust)
1-2 tablespoon coconut cream
6-8 grape tomatoes (chopped)

Notes! Please use the video below to follow along as much more about the recipe is explained there. if making this dish gluten free, please refer to the list of ingredients to ensure they meet with your specific gluten free dietary needs.

Prep the spinach by washing well and give it a rough chop. With the okra (say ochro) wash, remove the stems and cut into 1/4 inch wheels.

Heat the olive oil (any oil you prefer using) on a wide/deep saucepan on a medium heat. Add the onion, garlic, black pepper and in my case I used Bird’s Eye peppers for a bit of heat. You may use any hot pepper you like or can source and in the amounts you can tolerate. Should you not enjoy spicy foods, this is optional. Reduce the hat to low and cook for about 4 minutes.

Turn the heat back up to medium and add the okra, stir well and cook for 3-4 minutes before adding the spinach.

It will pile up but as it cooks the spinach will wilt and you’ll have enough room for everything. You may use a lid to help create steam should you wish to quicken this step. This is when I added the water to help create that steam.

It’s then time to add the salt, chopped tomatoes (use any tomato you may have on hand) and the coconut cream. Turn the heat down to med/low and with the lid on (slightly ajar) cook for 25-35 minutes.

It will not be a ‘pretty’ dish and the texture may be a bit ‘slimy’ due to the inclusion of the okra. However it’s ranked as one of the top vegan dishes you’ll ever make.

It’s now time to personalize things a bit. taste and adjust the salt to your liking and this is when you’ll also decide if you want it a bit runny or as in my case, I gave it another 5-7 minutes to tighten up a bit more (got rid of all the liquid).

Gluten Free Meat & Poultry

Yellow Split Peas Dhal With Salted Pigtail.

May 27, 2025May 8, 2024Leave a Comment

Traditional Caribbean Dhal is something that’s close and dear to me, a dish which takes me back to being a lil fella on the islands. While mommy didn’t cook curry very often, the days after school when we’d come home to Rice, Dhal and Curry (you may say curried) Chicken, was something we (brother and sisters) all looked forward to. This is not that recipe, however it’s just as comforting and with pieces of leftover Sada Roti soaked in it – BOOM! My childhood right there.

You’ll Need…

12-15 cups water
2 1/2 cups yellow split peas (washed)
1 tablespoon turmeric (sorfran)
1 1/2 lbs salted pig tail (prepared)
1 medium onion (sliced)
10-12 cloves garlic (divided)
3 Bird’s Eye Peppers (optional)
3/4 teaspoon black pepper
3/4 teaspoon salt (adjust)
2 tablespoon olive oil
1 teaspoon geera seeds (cumin)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there, including why you must pre-boil the salted pig tail pieces prior to adding it to the dhal. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary requirements.

Prepare the Salted Pigtail Pieces. Basically get your butcher to cut the tails into 1 inch pieces, then after a good rinse you’ll place them in a deep pot covered with water and bring to a boil. Cook on a rolling boil for 40-50 minutes. Drian, rinse and set aside. This step will help to remove most of the salt it was cured in and to tenderize them a bit (they will be tough).

Add 12 cups of water in a soup pot on a high flame. As it comes to a boil add the washed yellow split peas along with the turmeric and stir well. Bring back to a boil.

On a rolling boil you will see foam accumulate at the top. Skim and remove. Then add the onion, 1/2 of the garlic, Bird’s Eye peppers (use any pepper you like or can source and in the amount you can handle) and black pepper. Do not add the salt yet (explained in the video).

When it comes to a boil reduce the heat to a simmer. Add the pieces of prepared salted pigtail and cook for 70 minutes or until the peas and pigtail pieces are tender. Stir every 15 minutes or so.

Along the way you will need to add more water. In my case it was a further 3-4 cups. Do keep in mind that this will yield a huge quantity of Dhal. I purposely make a big batch with the intention of freezing the leftovers. For those days I get a Dhal craving but don’t want to spend hours cooking.

At this point you’ll need to taste and add salt as needed (to your liking), then remove the pieces of salted pig tails (hopefully they are tender).

If you watch the video you’ll see me use a traditional wooden swizzle stick to break down the cooked peas to a smooth finish. If using a stick blender may I recommend you hit the pulse a few times to avoid creating foam, from going continuous. Add back the pieces of salted pig tail to the pot.

Heat the oil in a frying pan along with the remaining garlic (smashed) and geera (cumin) seeds. Yes you want the garlic to slightly burn and the oil to be smoking hot.

Being VERY careful, pour this mixture into the pot of dhal and stir well. In the video I explained the proper technique for this step, which is called “Chunkay”.

As a soup or a side to curry dishes, this Dhal is insanely delicious.

If you were to search Dhal in the search box above or visit the Recipe Index you’ll find 4-5 other versions of Caribbean style Dhal recipes… if pork is not your thing. If you wanted to add some Green Seasoning as it cooks, feel free to do so. A tablespoon will give it a lovely herbal undertone.

Gluten Free Vegetarian

Curry Bodi With Potatoes.

May 14, 2024May 2, 2024Leave a Comment

Bodi or Bora, and some may even know it as Yard Beans, Snake Beans, Pea Beans, Asparagus Beans or Chinese Long Beans, is one of my favorite curry dishes, even as a lil fella on the islands. And while the recipe will work with French or String beans, Bodi has a unique flavor it imparts into the finished dish like nothing else.

You’ll Need…

1 1/2 tablespoon olive oil
1 small onion (sliced)
5 cloves garlic (crushed)
1/2 teaspoon Cumin seeds (Geera)
1/2 teaspoon black pepper
1 tablespoon Green Seasoning
2 tablespoons curry powder
3 Bird Pepper (bird’s eye)
2 lbs Bodi (trimmed)
3/4 teaspoon salt (adjust)
4 medium potatoes (chunks)
2 1/2 cups water
1 1/2 tablespoon coconut cream

Notes. May I recommend you use the video below to follow along as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. Especially the curry powder you use, as some may contain fillers. I used Bird’s Eye Peppers in the amount I can handle, use any pepper you like or can source or you may leave it out.

Wash and trim the ends off the Bodi (discard), then cut into 1 1/2 inch pieces. Rinse again and drain.

Heat the oil in a wide pan on a medium flame, then add the onion, garlic and Cumin (geera) seeds. Turn the heat to low and cook for 3 minutes.

Add the Caribbean Green Seasoning, Bird’s Eye Peppers and black pepper, stir well and cook for another 2 minutes before adding the curry powder. Heat still on low.

The goal is to slowly cook the curry powder to bloom the spices which make up this wonderful blend. Should you need to add a bit more oil, do so.

Four minutes later add the washed and trimmed Bodi to the pot and stir well.

Turn the heat up to medium high.

Follow up with the salt and potato pieces. Mix well to coat.

The water goes in now and bring to a boil.

Tuck in the coconut cream and reduce to a simmer. Cook with the lid on but slightly ajar.

At the 25 minute mark you may check and adjust the salt. Remember to stir a couple times and add a bit more water if you need to. Here’s when you’ll decide if the sauce of gravy at the bottom is to your liking.

The potato pieces along with the Bodi should be fully cooked by now and it’s important that you consider that any sauce at the bottom of the pot will further thicken as it cools, especially with the residual heat of the pot.

While in my youth Sada Roti was my fave way to enjoy this delightful vegan dish, over the years Buss Up Shut Roti is my go-to!

Gluten Free Seafood

Sardines In Tomato Sauce.

April 20, 2024April 20, 2024Leave a Comment

I was only exposed to this dish after moving to Canada, however in speaking with my mom recently she mentioned that she did use canned (tin) sardines in tomato sauce. Apparently we hated the tomato sauce, so she never included it in the meals she would make for my siblings and I. She also spoke about my younger brother’s curry recipe, he makes with these same sardines in tomato sauce.

You’ll Need…

1 tablespoon coconut oil
1 medium onion (sliced)
2 scallions (chopped)
1 bell pepper (chopped)
1 small Scotch Bonnet pepper (green)
3 sprigs thyme
3/4 teaspoon curry powder
1/2 teaspoon black pepper
1/2 teaspoon sea salt (your fav salt)
1/2 cup water
2 medium tomatoes (wedges)
1 large can sardines in tomato sauce
1/2 lemon (juice)
2 tablespoon chopped parsley

Notes! May I recommend you follow along with the video below as much more about the recipe is explained there. Including why I like a green Scotch Bonnet pepper and how adding a bit of crushed garlic and can enhance this dish further. If making this dish gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary needs.

Open and pour the can of sardines in a large bowl, then separate the sardines from the tomato sauce and reserve. The following step is optional. Split each sardine lengthwise in half and remove (discard) the middle bones of each fish. Be gentle.

Heat the coconut oil (use your fav oil) in a wide saucepan on a medium flame, then add the bell pepper, onion, scotch bonnet and scallions. Turn the heat to med/low and cook for 3 minutes.

Then add the black pepper, thyme and curry powder and cook for a further 2 minutes, before adding the reserved tomato sauce.

Rinse the bowl with the tomato sauce with the water and add that water to the pan. Stir well and add the salt. Bring to a simmer (medium heat) and cook for 3 minutes.

At this point add the chunky pieces of tomato, stir (gentle – explained in the video) and cook for 2 minutes before adding the sardine fillets.

Be very gentle when adding the sardine fillets or they will fall apart on you.. unless that is what you want (chunky pieces). Spoon on the sauce over the fish, reduce the heat to a simmer and cook until it heats through.

Three minutes later you may taste and adjust the salt to your liking, add the lemon (or lime) juice and top with the chopped parsley. Turn off the stove. You can always add more water if you find that the sauce is overly thick.

When my Guyanese friends introduced me to this dish, they served it with steaming hot rice. Personally I enjoy it with Sada Roti, slices of avocado (zabouca) and with peppersauce on the side.

Recipe Card

Bok Choy with Corned Beef

Description

Ingredients

Instructions

Note

Log In