While mom’s choice for making this dish was always canned (we say ‘tin’ in Trinidad and Tobago)Salmon, using tuna which can be a lot cheaper, is just as tasty. A wonderful weekday dinner, served with steamed or boiled rice (your choice of rice) and sides of sliced avocado and cucumber. You’ll be eating in as much time it takes to cook the rice as this stewed tuna takes less than 15 minutes.
You’ll Need…
2 cans Tuna (in water) 2 scallions (chopped) 1/2 medium onion (sliced) 1 tablespoon tomato paste 1 teaspoon lemon juice 3 cloves garlic (crushed) 1 medium tomato (diced) 2 sprigs thyme (leaves only) 1 tablespoon olive oil 1/4 teaspoon black pepper 1 tablespoon chopped celery leaves (optional) 1 teaspoon tomato ketchup salt (see notes below)
Notes! I used celery leaves at the end, but you’re free to use parsley, cilantro or culantro (shado beni). While I didn’t want this spicy and didn’t use any hot peppers, you can tailor the heat to your liking by adding hot pepper/s of your choice. Should you be doing this recipe gluten free, please go through the full list of ingredients, especially the canned tuna you use, to make sure they meet with your specific gluten free dietary needs. I didn’t add any salt as I find that the sodium content in canned foods can be high, however you can taste and adjust near the end of cooking.
Heat the olive oil (or any oil you decide to use) on a medium flame, then add the onion, followed by the garlic and scallions. Turn the heat down to low and cook gently for 2-3 minutes.
Follow up with the tomato, black pepper and thyme leaves. You may want to turn the heat up to med/low at this point. Stir well and cook for another 2-3 minutes to soften everything.
Add the tomato paste and stir to combine.
It’s then time to add the tuna, along with the water from both cans and the tomato ketchup.
Stir well.. break up the tuna chunks if you wish and cook on a medium/low flame for 4 minutes. Top with the celery leaves and hit it with the lemon juice as you turn off the stove. Remember to taste for salt and adjust to your liking.
While hot rice is my preference for this dish, it works great with roti, ground provisions and if all fails.. sliced bread.
Growing up in the Caribbean at a time I did, making a decision to be vegan or stay away from meats was never really an option. There were days mom would make fish or meat dishes and there were days (many more) when vegetarian meals were prepared. Basically you ate or starved (nah was the norm, no cruelty ting eh).. except when she cooked bitter melon – myself, my brother and sisters would revolt. Much of what we ate came from our kitchen garden or what local farmers had for sale, so dishes like what I’m about to share comes naturally. Especially since most of what I’ll be using, came from my lil Caribbean Canadian garden.
You’ll Need…
2 1/2 tablespoon coconut oil 3/4 teaspoon turmeric 1 cup coconut milk 1/4 teaspoon salt 3/4 teaspoon black pepper 2 cups diced pumpkin 4 cups chopped Jamaican Callaloo (chorai bhagi) 4-6 pumpkin stems (baby leaves) 6 okra (cut) 1 green scotch bonnet pepper 5 sprigs thyme + 5-8 green beans 4-6 cherry tomatoes (cut in 1/2) 4 cloves garlic (smashed) 1/4 cup chopped chives (chopped) 1 medium eggplant (cubed)
Notes. Please watch the video below for more tips and explanation. Should you be doing this recipe gluten free, may I recommend that you go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Remember to wash your hands with soap and water immediately after handling such hot peppers as Scotch Bonnet. I explained why I used a green Scotch Bonnet in the recipe, in the video down below.
With most of the items coming from my garden, the first order of business was to give everything a good wash. Then it was a matter of chopping and dicing. While I do have a pumpkin patch, for some reason they didn’t even bloom this year. I made use of the pumpkin I had in the fridge from the local grocery. Butternut squash will would great too.
Heat the coconut oil (use olive if you prefer) on a medium flame in a deep pan (I used a cast iron pan) and add the cubed eggplant to the pan. I kept the skin on. Try to get color on all sides, then remove and set aside. Try to leave back as much of the oil in the pan.
With your flame still on medium, add the diced pumpkin and stir well to coat with the oil. After about 2-3 minutes, add the thyme (my stems were tender, so I added it all.. should yours be woody, pick the leaves off and only add them), garlic and chives. Turn the heat down to med/low and cook for 3 minutes. During this time you may add the black pepper.
It’s now time to add the beans, Scotch Bonnet okra and salt. Should you not want things spicy you may leave out the Scotch Bonnet, or add it whole and don’t break it. Cook for another 2-3 minutes, then add the chopped Jamaican Callaloo. Everyday Spinach, Kale or Swiss Chard will work to. At this point you may add the turmeric as well. Add the baby pumpkin leaves (explained in the video).
The Jamaican Callaloo (Amaranthus viridis Also known as: Slender amaranth, Slender pigweed) will pile up, but as it gets in contact with the heat, it will wilt down considerably. Top with the coconut milk and bring to a boil. Then reduce to a simmer.
After about 5 minutes on the simmer, add the pre-cooked eggplant back to the pan and cook for another couple minutes, so the lovely smokey flavors of the eggplant makes it’s way into the dish. We fried the eggplant at the start so it can maintain it’s shape and texture in the dish. The skin will add a lovely sweet note to.
Now it’s time to personalize things a bit. You can burn off all the liquid at the bottom of the pan or leave some if you need a little gravy for rice or boiled ground provisions. At this point I’ll suggest you taste for salt and adjust accordingly. I know if you’re following a strict Ital diet, you’ll want to go low on the sodium or leave it out altogether.
Just before I turn off the stove I like adding the tomatoes to the pan and allow the residual heat to gently blister them. Squeeze in some fresh lemon juice should you want and a topping of additional black pepper can brighten the dish further.
A delightful vegan dish, packed with goodness from my garden.
Here’s another recipe I resurrected after calls for it on Instagram. I originally shared a version of this Steak Marinade And Dressing about 10 years ago on the website, and while it’s a hit every summer with fans, many people are having a difficult time finding it. Here’s an updated version of my take on the Ultimate Steak Marinade and Dressing.
You’ll Need…
1/2 cup finely chopped Parsley 1/4 cup finely chopped thyme 1 cup chopped chives 1/2 cup diced tomato (2 medium tomatoes) 1 teaspoon pepper flakes 1 tablespoon golden brown sugar 1 1/2 tablespoon light soy sauce 1 1/2 tablespoon red wine vinegar 1 1/2 cup orange juice 1 1/2 cup extra virgin olive oil 3/4 teaspoon sa salt 1 teaspoon ground black pepper 2 lemons (juice) 1 medium onion (diced) 6 cloves garlic (crushed)
Notes! Should you want to give this marinade a more pronounced KICK, replace the pepper flakes with freshly diced Scotch Bonnet or any fiery pepper you enjoy. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.
Wash, drain, chop and dice everything as listed in the ingredient list.
Assemble in a large mixing bowl.
Whisk to combine it all. Should you want to replace the brown sugar with honey, that would be delightful. There are times I add both.
Spread 3 tablespoons of the marinade in the dish you’ll be marinating my steaks in, then on goes the steaks, followed by about 3/4 cup of the marinade over the steaks.
No I don’t season the steaks with any salt. After you grill them off, you may decide to sprinkle on your fav finishing salt.
Cover with plastic wrap and marinate in the fridge for at least 2 hours. Be sure to take it out of the fridge about 1 hr before you toss them on the grill. Yes, you need a HOT grill and for the first couple minutes you may drizzle on the marinade from the dish onto the steaks (I know people are weary about marinade that’s been on raw meats – this way it cooks off on the grill).
The remaining marinade is stored in plastic containers in the fridge for up to 2 weeks. After the steaks comes off the grill and sliced, the marinade then becomes a dressing to drizzle over the cooked steaks.
This marinade works great with poultry, fish and pork as well. May I recommend using this marinade on cheaper cuts of beef to add additional flavor and to help tenderize the meat a bit. I used sirloin tips steaks (as seen in the images).
This vibrant Caribbean-style steak marinade layers fresh herbs, savory seasonings, and subtle heat for a bold flavor profile that works beautifully with pork, poultry, and fish.
Ingredients
Instructions
Video
Wash, drain, chop and dice everything as listed in the ingredient list.
Assemble in a large mixing bowl.
Whisk to combine it all. Should you want to replace the brown sugar with honey, that would be delightful. There are times I add both.
Spread 3 tablespoons of the marinade in the dish you’ll be marinating my steaks in, then on goes the steaks, followed by about 3/4 cup of the marinade over the steaks.
No I don’t season the steaks with any salt. After you grill them off, you may decide to sprinkle on your fav finishing salt.
Cover with plastic wrap and marinate in the fridge for at least 2 hours. Be sure to take it out of the fridge about 1 hr before you toss them on the grill. Yes, you need a HOT grill and for the first couple minutes you may drizzle on the marinade from the dish onto the steaks (I know people are weary about marinade that’s been on raw meats – this way it cooks off on the grill).
The remaining marinade is stored in plastic containers in the fridge for up to 2 weeks. After the steaks come off the grill and sliced, the marinade then becomes a dressing to drizzle over the cooked steaks.
This marinade works great with poultry, fish and pork as well. May I recommend using this marinade on cheaper cuts of beef to add additional flavor and to help tenderize the meat a bit. I used sirloin tips steaks (as seen in the images).
Note
Should you want to give this marinade a more pronounced KICK, replace the pepper flakes with freshly diced Scotch Bonnet or any fiery pepper you enjoy. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.
Summertime I look no further than my garden for inspiration for meals to make. With an abundance of chives and Jamaican Callaloo (chorai bhagi)and previously harvested garlic, I decided to put the leftover rice I had in the fridge, to use.
You’ll Need…
3 cups chilled pre-cooked rice (cooked in salted water) 1 lb Jamaican Callaloo (chorai bhagi aka spinach) 1 1/2 tablespoon grapeseed oil 6 chives (chopped) 1/3 red bell pepper (diced) 1/3 yellow bell pepper (diced) 1 1/2 tablespoon mushroom soy sauce 6 cloves garlic (sliced thin) 6-10 cherry tomatoes (1/4) Salted Cod (I used a little less than 1/4 lb) 1 teaspoon Sesame oil
Notes. Feel free to leave out the bell peppers if you wish. As explained in the video below, they were about to go bad in the fridge, so in the pot they made an appearance. Should you want this rice dish spicy, add some chili oil or finely diced hot pepper of your choice. I used par-boiled brown rice, but you’re ok using any rice you have on hand or enjoy. If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.
Wash the Jamaican Callaloo, remove the leaves and chop (explained in the video). May I recommend you prep the other ingredients in advance as well, as this is a very quick dish to put together. With the salted Cod, I poured boiling water over it, in a bowl. When it was cool to touch, I drained, squeezed out the water and flaked. I used boned (bones removed) salted cod, however I still looked for any bones which may still be present (remove and discard).
In your wok or frying pan on a medium heat, add the oil (I only used Grapeseed oil as that’s the only oil I had on hand – use olive, veg or coconut oil if you wish), followed by the salted Cod. Cook for 3 minutes, then add the sliced garlic and bell peppers. Cook for 2-3 minutes, then add the chives.
Cook for another minute then add the prepared Jamaican callaloo. It may look like a lot, but it will wilt down quickly. As it does, give everything a good mix.
About 3 minutes in, add the mushroom soy sauce.
Toss in the tomato and cook for about 5 minutes on a medium low heat. Natural juices will sprout. Turn up the heat at this point to burn off that liquid before adding the chilled rice. Yes, chilled rice will give you a more grainy fried rice at the end.
Top with the sesame oil and stir well to combine everything. Your heat should be on medium as all we need to do now is heat the rice through and we’re done. I’m not the biggest fan of sesame oil so I went in light, but you can add more if you wish. A little Oyster sauce would be nice in here, should you want to add a tablespoon or so.
Before you turn off the heat, taste for salt and adjust accordingly. Since the rice was cooked in salted water, the salted cod had remnants of the salt it was cured in and the mushroom soy sauce was a bit salty… I didn’t add any salt.
A wonderful summertime lunch, inspired by my lil kitchen garden.
I originally shared a Curry Stew(ed) Chicken recipe back in 2009 and like the Caribbean Green Seasoning recipe I updated a couple days back, it’s now buried under hundreds of newer recipes. So while it’s not my intention to repeat recipes, you’ll find some subtle differences with this one, plus I had several requests for a ‘new’ version after I teased a video clip on Instagram.
You’ll Need…
3 lbs chicken wings (trimmed) 2 tablespoon curry powder 1 medium tomato (diced) 1 medium onion (diced) 1 tablespoon grated ginger 2 tablespoon Caribbean Green Seasoning 3/4 teaspoon salt (adjust) | 1/2 teaspoon black pepper 1 teaspoon tomato ketchup 1 Scotch Bonnet pepper (see note below) 1 1/2 tablespoon Grapeseed oil (see note) 1 1/2 tablespoon golden brown sugar 2 scallions (chopped) 1 tablespoon chopped celery leaves 2-3 cups water
Notes! I used an entire Scotch Bonnet pepper in the recipe as I enjoy spicy food. You have the option to use less or none at all. Additionally you may remove the seeds and white membrane from the pepper to cut back a bit of the heat. Yes, you can use any spicy pepper you enjoy or have access to. I opted for grapeseed oil since I was out of olive oil, however you may use any oil you like. Do note that we’ll start the dish on a high heat, so the smoke point of the oil you use may be a factor. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Especially the curry powder you use as some may contain fillers.
For best results, may I recommend seasoning the chicken wings (yes you may use other cuts of chicken with similar results) and marinate for at least 2 hours in the fridge.
Cut the wings into drumettes, flats and tips. You may keep the tips for making chicken stock.. I don’t. I’m from the Caribbean where we wash our meats, but that’s up to you (water and lemon, vinegar or lime juice) as I know we’ve been warned not to wash chicken. With clean, trimmed and drained wings in a large bowl, add the salt, tomato, curry powder (this is the curry element), black pepper, grated ginger, ketchup, onion, Caribbean Green Seasoning and Scotch Bonnet Pepper. Give it a good mix and into the fridge to marinate. Should you be pressed for time, you can start the “stew” process immediately.
I’ve included 2 videos below where you may find this ‘stew’ step better explained. In a heavy pot on a med/high heat, add the oil followed by the brown sugar. The sugar will melt, go frothy, then a deep amber in color. This is when you’ll carefully start adding the seasoned chicken wings to the pot and stir well. Should the sugar go black STOP, allow the pot to COMPLETELY cool , wash, dry and start back with new oil and sugar. Should it go black and you continue the finished dish will be very bitter tasting.
Turn the heat to medium/low, cover the pot and let it cook for 5-7 minutes. Natural juices will sprout up. At this point, remove the lid, crank up the heat and burn off that liquid. Add 2 cups of water to the same bowl you marinated the wings in and swish around to pick up any remnants of the seasonings. Once you can start seeing the oil we stared off with at the bottom of the pot, add the water and bring to a boil.
Once it comes to a boil, place the lid on slightly ajar and reduce to a rolling boil.
Should the water level be low and the chicken not fully cooked, add the additional cup of water to the pot. Twenty minutes later and your curry stew chicken wings will be fully cooked. It’s now time to personalize things. Taste and adjust the salt and decide if the gravy is thick enough to your liking. In my case I cooked it for a further 4 minutes to thicken up. But do keep in mind that the residual heat from the pot will thicken it further. So too when it cools.
Top with the scallions and celery leaves (use parsley if you don’t have the celery leaves) and turn off the stove.
Curry Stew Chicken Wings done! To recap and clarify as I know there are different versions of this curry-stew technique online and while I cannot find fault in the way people do their version, I must say that what I shared above is the original way in cooking curry stew. Basically you SEASON with the curry (powder) and STEW (caramelized sugar) to finish.
This is without any doubt, my fav way of enjoying wings – yes Buffalo Wings I said it. On it’s own or as a side to your fav carb.
Yes, I’ve shared a few Caribbean Green Seasoning videos on YouTube and Facebook, and while I have shared a version here on the website, that recipe dates back to 2009 and since then over 700 recipes have since buried it. Basically people are having a difficult time finding it. If you’re not familiar with Caribbean Green Season, it’s the go-to marinade for our poultry, meat, fish + seafood and vegan/vegetarian dishes.
You”ll Need…
750 ml Olive Oil 15-18 scallions .226g (about 1/2 lb) garlic 3 cups chopped parsley 6 Pimento peppers (aka seasoning pepper) 2 Green Scotch Bonnet Peppers (see note below) 2 cups chopped Cilantro (coriander – see note below) 1 bundle Thyme (about 50-70 sprigs) 1 cup chopped celery (leaves)
5 Italian roaster Peppers
Note. Please watch the video below as I explain a few things concerning the ingredients of my (and potentially your) Caribbean Green Seasoning. Especially why I DO NOT recommend adding ginger, rosemary and basil. Further to what I mentioned, I find that since Basil is a delicate herb and, it’s better used fresh. If I had more seasoning peppers (Pimento) I’d use those instead and not the Italian Roaster Peppers (Cubanelle works too). Since I didn’t have time to drive to Toronto to get Chadon Beni (culantro) I opted for Cilantro. Usually my garden has Spanish Thyme (big leaf aka podina), sadly not this year. Should you do decide to use Rosemary and you have Spanish Thyme, do use sparingly as there are very pungent and can overwhelm your Green Seasoning. As explained in the video I use Olive or Grape Seed oil as my base as it helps to maintain the vibrant color and flavor of the finished green seasoning. Traditionally people use water or vinegar. Finally, you’ll notice I didn’t use any onion in my Green Seasoning, as I find that it diminishes the shelf-life of it (goes bad quickly).
Start by washing the ingredients really well, especially the cilantro which can have a bit of dirt still attached to the roots. In washing, remove dead leaves and other debris.
Allow them to air dry on a kitchen towel, then give everything a rough chop to make it easier for your blender or food processor. I much prefer using a food processor as I can get it to the perfect texture and consistency. I like it somewhat thick and with a bit of body as compared to most people who basically liquify it.
With the Thyme, you may use the tender stems, but PLEASE Remove the woody ones and discard. They may not break down in the food processor and become a choking hazard when you use the Green Seasoning later on in your meals.
Stack (in layers) some of each ingredient, add about 1/2 the oil and pulse with your food processor (yes, you can use a blender as well). Stop to scrape down the sides and to keep adding more of the herbs, garlic and peppers.
I like layering the ingredients as I find I get a much better combination at the end. I did mine in two batches as this lot will make a few containers of Caribbean Green Seasoning.
I then fill up containers (save the ones after use as the Green Seasoning smell and taste will taint them), BUT leave about a cm space to the lid. Then to the back of the fridge where they live for the next couple months… until it’s time to make another batch. They will keep for at lest 6 months in the fridge if you’re wondering. Additionally you can freeze the Green Seasoning in ice trays, pop them out, then into a freezer bag and store in the freezer. Every time you need some, pop a cube out, instead of having to thaw a full container.
Difficulty:
IntermediatePrep Time10 minsTotal Time10 mins
Servings:
10
Description
A large-batch version of Caribbean green seasoning, ideal for meal prep and frequent cooking. This traditional blend of fresh herbs, peppers, and aromatics is a cornerstone of Caribbean cuisine, used to marinate meats, season stews, and elevate everyday dishes with bold, authentic flavor.
Ingredients
Instructions
Video
Wash all herbs and peppers thoroughly and allow them to air-dry. Roughly chop the herbs, garlic, and peppers to prep for blending. Remove woody stems from thyme; use only tender stems and leaves.
In a food processor or blender, add half of the chopped ingredients and half of the olive oil. Pulse until the mixture begins to blend.
In a food processor or blender, add half of the chopped ingredients and half of the olive oil. Pulse until the mixture begins to blend.
Gradually add the remaining ingredients and olive oil, blending until the desired consistency is achieved.
Transfer the green seasoning to clean glass jars, leaving about 1 cm (½ inch) of space at the top.
Note
Please watch the video below as I explain a few things concerning the ingredients of my (and potentially your) Caribbean Green Seasoning. Especially why I DO NOT recommend adding ginger, rosemary and basil. Further to what I mentioned, I find that since Basil is a delicate herb and, it’s better used fresh. If I had more seasoning peppers (Pimento) I’d use those instead and not the Italian Roaster Peppers (Cubanelle works too). Since I didn’t have time to drive to Toronto to get Chadon Beni (culantro) I opted for Cilantro. Usually my garden has Spanish Thyme (big leaf aka podina), sadly not this year. Should you do decide to use Rosemary and you have Spanish Thyme, do use sparingly as there are very pungent and can overwhelm your Green Seasoning. As explained in the video I use Olive or Grape Seed oil as my base as it helps to maintain the vibrant color and flavor of the finished green seasoning. Traditionally people use water or vinegar. Finally, you’ll notice I didn’t use any onion in my Green Seasoning, as I find that it diminishes the shelf-life of it (goes bad quickly).
Important! (save the hate)… I posted this recipe within the “Vegetarian” category as well. As explained in the video below, you may leave out the stewed chicken should you prefer for a fully vegan/vegetarian dish. With an abundance of Chorai Bhagi (aka, Jamaican Callaloo or Spinach) in my garden this year, naturally I could could not allow any to go to waste.
You’ll Need…
2 lbs Chorai Bhagi (prepared) 1 medium onion (sliced) 7 cloves garlic (smashed) 1/2 teaspoon black pepper 1/2 teaspoon salt 2 tablespoon olive oil 1/2 scotch bonnet pepper (optional) 2 tablespoon pure coconut cream Leftover Stewed Chicken (Caribbean style)
Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. I used scotch bonnet pepper in the recipe, but you can leave it out should SPICY not be your thing. Additionally, you can use any spicy pepper you like or can access. Should you wish to add some diced tomato to the dish, it will add a lovely subtle flavor to things.
Wash and trim the leaves off the stems (I didn’t use any stems this time, but you can), then roll the Chorai into bundles you can handle and cut into ribbons 1 centimeter thick.
Heat the oil in a deep pot on a medium flame, then add the prepared Choria Bhagi to the pot and stir well.
Add the salt, black pepper, garlic and onion. Stir well!
It’s now time to add the coconut cream and scotch bonnet pepper should you decide to have the dish with a kick. Yes I kept the seeds.. trim off the seeds and white membrane around the seeds to control some of the heat (discard).
Remember to wash your hands with soap and water after handling such HOT pepper.
Place the lid on the pot and cook for 10 minutes. It will wilt and lessen in amounts.
Add the leftover Stewed Chicken, stir well and place the lid back on for another 5 minutes.
Here’s when you personalize things to your liking. Taste and adjust the salt and you need to decide if it’s as ‘cooked’ as you like. In my case I removed the lid and cooked it for a further 3 minutes to burn off the liquid at the bottom of the pot.
Luckily I had some Sada Roti in the fridge my mom sent us home with the last time we visited, but it’s also EXCELLENT with Rice or dumplings.
As we continue to explore the rich and diverse culinary culture of the Caribbean from a #MeatFree perspective, I’ve retooled the original version of this classic Caribbean recipe to be fully vegetarian and vegan. You’ll notice subtle differences from the traditional way of doing this dish, as explained in the video down below.
You’ll Need…
1 1/2 lb baby banana (chiquito) 1/2 medium onion (sliced) 1 1/2 tablespoon butter 4-6 cloves garlic (diced) 1/4 teaspoon black pepper 1/2 red bell pepper (chopped) 1/2 green bell pepper (chopped) 5 Grape tomatoes (cut in 1/2)
Notes! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. To make this fully vegan, replace the butter with olive or coconut oil. I encourage you to watch the video below as I explain a few other things in there, not covered here. I used grape tomatoes in the dish but you can use a regular medium tomato diced.
Heat the butter on a medium flame in a sauce pan (I used a non-stick pan), then add the onion, garlic, bell peppers and black pepper. Cook for 2-3 minutes, then turn the heat down to med/low and add the garlic.
About 4 minutes after adding the garlic, turn the heat back up to medium and add the peeled baby bananas (we say chiquito fig) to the pan, along with the tomato. Stir well to coat the bananas with everything. Add the salt and cover the pan. Feel free to add thyme and chopped scallions if you wish.
Turn the heat to medium/low and cook until the bananas are tender and have taken on some color. In my case it took about 10 minutes from the time I added them to the pan. Remember to stir well every 3-4 minutes.
This is a full meal on it’s own (2 people) or you can have it as a side to your other fav dishes. In the classic version salted Cod is added to the vegetables and the Chiquito bananas are pre-boiled before being added to the pan and refried.
Yet another version of String Beans as adapted from memories of growing up in the Caribbean. Pali (my nickname for Zyair Rook) and I were busy cleaning the weeds in the garden when we noticed that the beans we planted mid-spring had a bunch of beans ready for harvest. We harvested and cooked!
You’ll Need…
1 lb string beans 2 tablespoon olive oil 1/4 lb salted cod (prepared) 1 medium tomato (diced) 1 medium onion (sliced) 2 scallions (chopped) 1/2 bell pepper (sliced) 4 sprigs thyme 2 tablespoon water 1/2 teaspoon black pepper 4-6 cloves garlic (diced)
Note! If doing this recipe gluten free please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. I used Salted Cod, but you can use your fav dry/salted fish. There were no spicy peppers (like Scotch bonnet) used in the recipe as explained in the video below.
Wash the string beans, then remove the ends and discard. Chop or break into 1 to 2 inch pieces and set aside. For the Salted Cod, I placed it in a bowl then added boiling water onto it. When it was cool to touch I squeezed out the water, rinsed with cool water.. squeezed out that water and shredded it into bits. Note that I used boned (boneless) salted Cod, but I still kept an eye out for any bones.
Heat the olive oil in a wide pan on a medium flame, then add the prepared salted Cod, followed by the onion, garlic and black pepper. Reduce the heat to low and cook for 4 minutes. Add the bell pepper (optional), thyme, scallions and should you decide to add any spicy pepper, do so now. Cook a further 3 minutes.
Turn the heat back up to medium and add the prepared String Beans (French beans will work too) and stir well.
Add the water and bring to a boil with the lid on.
Toss in the tomato, turn the heat down to a simmer and cook for 15 minutes with the lid on.
It’s now time to personalize things a bit. Check for salt and add if necessary, I didn’t add any as explained in the video, and should there still be liquid at the bottom of the pot, remove the lid (as I did) and cook a further 5 minutes with the lid off.
Personally I like the beans with a slight bit of body. We had it with Sada Roti in case you’re curious. But it’s just as delicious as a topping for steaming rice.
Over the years I’ve shared about 30 + Soup Recipes and to be honest and frank, I’ve barely touched the surface when it comes to Caribbean and Caribbean inspired soup recipes. Such is our love for soups throughout the Caribbean. While this one is not your typical thick and ‘stew’ like variety you’d normally enjoy on the Islands, it is packed with deep Caribbean flavors.
You’ll Need…
3 lbs beef neck bones 3 tablespoon olive oil 2 large head garlic 1 large onion (diced) 2 stalks celery (chopped) 1 teaspoon black pepper (divided) 1 1/2 tablespoon concentrate tomato paste 1 tablespoon salt 8 sprigs thyme 2 thick slices ginger 1 scotch bonnet pepper 10-14 cups hot water 3 medium carrots (cut large) 5 medium potatoes (cut in half) 1 1/2 lbs pumpkin (large pieces) 1 small cabbage (cut in large pieces) 2 tablespoon chopped parsley
Notes. Be sure to get your butcher to cut the bones for you, as you will not be successful with your clever or large chef’s knife. Any beef bones will work, in my case the neck bones I used had a fair bit of meat on it. If you’re doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.
Preheat your oven to 375 F. Wash the pieces of neck bones to remove any grit it may have from being cut on the band saw. Pat dry, then place in your roasting pan along with the garlic (skin on – I cut each head in half). Drizzle on the olive oil to coat everything.
Place a sheet of foil over the pan lightly and roast for one hour in the oven.
Remove the fat from the bottom of the roasting pan and place in your large soup pot on a medium/low flame. Add the onion, celery, 1/2 the black pepper, garlic we roasted (once cool, they will fall off the skin) and cook for 3 minutes. Then add the tomato paste and cook for another 2 minutes.
Add the roasted beef bones and stir well to coat. Then add the ginger, thyme (I tied them with string so later on they will be easier to remove) and float in the Scotch Bonnet pepper – DO NOT Break! Explained in the video.
Top with the water, turn up the heat to medium/high and bring to boil. Reduce to a gentle rolling boil. At any time you may watch the video below should you have any relating questions.
As it comes to a boil, add the carrots. Cook for 1 hours and 40 minutes. Then remove the ginger pieces, the thyme and at this point you will decide if you want to remove the Scotch Bonnet or break it to release the beast (heat). They’ve all done their respective jobs.
Add the pumpkin pieces along with the cabbage.
Bring the soup back up to a boil and cook for another 30 minutes or until the potato is tender. Please try to NOT over-stir as we don’t want to crush the carrot, pumpkin nor potato. The goal is to have a tasty broth with chunky pieces of vegetables.
At this point there may be pieces of bones where the meat fell off, you may remove those bones and discard. Taste and adjust the salt to you liking. The final step is to add the remaining black pepper and parsley. Turn off the stove.
TIP! You may add pieces of boneless pieces of beef (about 1 to 2 inches thick) to the soup at the start if you wanted (do not roast). And should you want an even more pronounced Caribbean flavor, add a tablespoon of homemade Caribbean Green Seasoning to the pot when you add the potatoes.
This hearty Caribbean beef bone soup combines roasted beef neck bones with a variety of root vegetables and traditional spices for a soul-warming dish that’s perfect for sharing.
Ingredients
Instructions
Video
Preheat your oven to 375°F (190°C).
Wash the beef neck bones to remove any debris. Pat dry and place in a roasting pan along with the halved garlic heads. Drizzle with olive oil to coat.
Cover the pan lightly with foil and roast in the preheated oven for 1 hour.
In a large soup pot, add the fat from the roasting pan and heat over medium-low flame. Add diced onion, chopped celery, half the black pepper, and the roasted garlic (skins removed). Cook for 3 minutes.
Stir in the tomato paste and cook for another 2 minutes.
Add the roasted beef bones to the pot, stirring to coat. Add ginger slices, tied thyme sprigs, and the whole Scotch Bonnet Pepper (do not break).Add the roasted beef bones to the pot, stirring to coat. Add ginger slices, tied thyme sprigs, and the whole Scotch Bonnet Pepper (do not break).
Pour in 10–14 cups of hot water, ensuring all ingredients are submerged. Increase heat to medium-high and bring to a boil.
Once boiling, reduce to a gentle rolling boil. Add the carrots and cook for 1 hour and 40 minutes.
Remove ginger slices, thyme sprigs, and Scotch Bonnet Pepper (or leave for added heat). Add potatoes, pumpkin, and cabbage to the pot.
Bring the soup back to a boil and cook for an additional 30 minutes, or until the potatoes are tender. Avoid over-stirring to maintain vegetable integrity.
Remove any bones that have separated from the meat. Adjust salt to taste. Stir in remaining black pepper and chopped parsley.
Ladle the soup into bowls, ensuring each serving has a mix of meat and vegetables. Enjoy hot.
Note
Be sure to get your butcher to cut the bones for you, as you will not be successful with your clever or large chef’s knife. Any beef bones will work, in my case the neck bones I used had a fair bit of meat on it. If you’re doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.
While Bodi was never on my top 20 list of things mom would cook while growing up on the islands, it’s definitely grown on me in my adult years. Yes, I’ve shared MANY Bodi recipes over the last few years, but this one is as traditional and basic as it gets.. without sacrificing flavor and overall taste. Basically it’s my fave!
You’ll Need…
1 lb bodi (aka bora, yard bean, long bean) 2 tablespoon olive oil 1 medium onion (diced) 1 mediun tomato (diced) 1/4 teaspoon black pepper 1/2 teaspoon salt (adjust) 4-6 cloves garlic (smashed)
Important! There’s a full tutorial video below to follow along to make cooking this delightful vegan dish as easy as possible. Should you want a little kick, add a bit of your favorite hot pepper to the pot. If making this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements.
Trim the ends of the bodi and discard, then cut into 1 inch pieces. Rinse will cool water and drain.
In a saucepan (one with a lid) on a medium flame, add the olive oil, followed by the diced onion. Stir, lower the heat to medium-low and cook for 2-3 minutes. Then add the garlic and black pepper.
Cook for a further 3 minutes (lower the heat if you find that the garlic is starting to burn), then add the prepared bodi. Stir well to coat with that flavored oil.
Turn the heat up to medium, add the diced tomato and place the lid on the pan. If you wanted to add any spicy pepper, here is where I’d recommend you do. After about 3 minutes you should see it starting to boil (yes it will release it’s own juices along with the steam liquid). Turn the heat down to medium/low again and cook with the lid on. Should the pan be dry, add 1/4 cup of water.
After about 20 minutes (be sure to stir every 5 minutes or so) it’s time to personalize things a bit. Taste and adjust the salt to your liking and then decide if the Bodi is as tender as you like. I removed the lid and cooked with the lid off for a further 5 minutes as I wanted things a bit dry, rather than with any juices on the bottom.
Usually mom would cook it until it just starts falling apart, but I like the slight texture from cooking it my way. No she does NOT need to know this.
For extra flavor you may add 1/2 teaspoon grated ginger and the odd time I would also add a teaspoon of Hoisin Sauce to the pot. The two ways I enjoy this fry (fried) bodi is with Sada Roti or as a simple topping for hot rice.
I did it again.. Apple Kuchela, that iconic spicy condiment enjoyed with curry dishes, traditionally made with green mangoes in the Caribbean. While almost identical to the original recipe I shared about 10 years ago, you will find more tips and explanations in the video below than when I first posted the recipe.
You’ll Need…
8-10 Apples (see note below) 1 teaspoon salt Hot Peppers (crushed) 10-15 cloves garlic (crushed) 4-5 tablespoon Anchar Masala 1 cup veg oil (adjust)
Notes! I used Granny Smith (green) apples (explained in the video below), however any tart/firm apple will work. Kuchela is basically a SPICY condiment (side) you enjoy predominantly with curry dishes, so I used 8-12 Wiri Wiri peppers (I didn’t have Scotch Bonnets on hand). Feel free to use any spicy peppers you like or can access. Finally, remember to wear gloves when handling hot peppers and wash your hands with soap and water immediately after.
May I recommend that you wash the apples you use really well as many in the grocery stores may have a protective wax on them. Or you can buy organic apples which are not normally dipped in that wax (still wash well). Then all you have to do is grate then into shreds.
Yes, it will go discolored (explained in the video below) so don’t fret. It’s time to now squeeze most (if not all) the juice from grated apples (use a cheese cloth to assist if you want) and place it on a baking sheet. That sheet is then placed in direct sun to further dry. The goal is to have grated apples which will soak-up the flavor ingredients we’ll add later. I placed the sheet on the hood of my car in the direct sun, as the radiant heat sped-up the drying process.
It will take between 2-3 hours. If it’s not sunny outside, place the tray in a low oven for a few hours.
You may use a food processor or blender for the next step, but I opted for my mortar and pestle. Add the salt, (it will act as an abrasive) garlic and peppers and crush. You can go until smooth or chunky as in my case.
In a (cold) wide pan, add the vegetable oil and the crushed mixture. Turn the heat to low and gently bring up to a simmer. Cook on that gentle simmer for 3-4 minutes (basically to flavor the oil and to cook out some of the rawness). Turn off the stove now.
Add the dried grated apples to the pot, followed by the anchar masala (check online or your fav Caribbean grocers) and stir well.
It’s now time to get your clean glass containers ready to fill up with this wicked Apple Kuchela. I store mine in the kitchen cupboard and it keeps for months.
Remember to adjust the salt and add more oil should you find that it’s overly dry. Use an oil that’s low in flavor as it will affect the flavor of the finished Kuchela. Feel free to use a dehydrator if you have access to one to dry the grated apples.
