Side Dishes Archives | Page 7 of 9

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

You’ll Need…

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

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

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

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

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

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

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Side Dishes Vegetarian

The Ultimate Tabouleh Salad Recipe.

May 27, 2025July 4, 20161 Comment

If you’re unfamiliar with “Caribbean” history you’d asking why is this fella from the islands trying to impress us with a Tabouleah recipe? Immigrants from the Middle East started to arrive in places like Trinidad and Tobago as early as 1904. So you’ll find that like the strong Colonial African, Indian and Chinese influence on our foods, that same sort of influence from Syria and Lebanon is present on our dinner tables.

Note: I’m not a huge fan of mint, so you’ll find that I didn’t add much and traditional Tabouleah is definitely more ‘green’ with a ton of parsley.. keep in mind that this is my version

You’ll Need..

1 cup bulgar what (prepared)
3 scallions
1 cup chopped flat leaf parsley
1/2 cup mint
1 large cucumber (English – seedless)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 lime
1 orange
3 tablespoon extra virgin olive oil
1 cup pomegranate seeds
2 medium tomatoes

To learn how to prepare the Bulgar Wheat, watch this video. Please note that the 1 cup of Bulgar I mentioned is ‘before’ it was prepared and it will yield much more. So you can cut that back to your liking.

Feel free to add more mint and parsley as I mentioned above. The orange and lime juices along with the pomegranate seeds are my personal take on this recipe. Dice the tomato and cucumber into same size pieces. I like using a seedless variety like the English cucumber as the skin is less tough and I don’t have to worry about seeding it. Chop the parsley, scallions (use red onion instead of you wish) and mint.

Place the prepared Bulgar in a large bowl, then add the other ingredients and mix well. Try to fold so the diced tomato is not crushed.

Taste for salt and adjust accordingly. Chill for a couple hrs before serving and note that this can last in the fridge (covered) for a good 5 days. I encourage you to head over to the YouTube channel and click on the ‘comments’ for this video as there are many excellent tips and ideas being shared .

So while not something you immediately associate with the Caribbean and for many it would not seem like a ‘traditional’ recipe.. I assure you, that this herbal vegetarian salad is absolutely delicious and SHOULD be an invited guest at your next summer BBQ lime.

Side Dishes

Caribbean Style Homemade Baked Beans.

May 28, 2025January 4, 2016Leave a Comment

You never really associate baked beans with the Caribbean, but it was a norm in our home and the more I speak to others around the Caribbean I’m finding out that it’s not that uncommon. Unfortunately, it was the stuff from a can… which mom did wonders with, by adding other local ingredients to add additional flavor and to help stretch 1 can (say ‘tin’ in the Caribbean) for a family of 6 (actually I don’t think dad ate it, since he didn’t fancy ‘sweet’ food’). This recipe is my rendition of baked beans Caribbean style – from scratch!

You’ll Need…

2 cups white pea beans (aka navy beans)
3/4 lb salted pig tails (cut into pieces and prepared)
1 tablespoon Worcestershire sauce
2 cups water
3 cup chicken stock
1 large sweet onion
1 heaping tablespoon brown sugar
1/2 teaspoon prepared mustard
1/4 cup molasses
1/2 cup ketchup
8-10 allspice berries
1/4 teaspoon nutmeg
1/2 scotch bonnet pepper
2 tablespoons cider vinegar

Note: To help with cooking time you can soak the beans overnight. In this case I didn’t and it took very long to cook.. but I think that’s the idea with such recipes – low and slow.

Prepare your salted pig tails (cut into 1 inch pieces, boil in water and drain) If you don’t know how it’s done, CLICK HERE to watch a demo video. Basically you’re doing this to help remove most of the salt the pig tails are cured in and to help tenderize the meat. TIP – You may want to ask your butcher to cut the pig tails into small pieces for you or you can ruin your everyday kitchen knife.

In a heavy pot on a low flame, add the pieces of prepared pig tails and onions and cook for 3-5 minutes. The fat from the pig tails will render enough grease to soften and fry the onions. As it cooks, go in with the all-spice berries, nutmeg and scotch bonnet pepper. Do not add any of the seeds of the scotch bonnet or the white membrane surrounding the seeds unless you want that raw heat. Remember to wash your hands with soap and water immediately after handling such hot peppers.

It’s time to add the washed beans to the pot, then the other ingredients. Raise the heat and bring it to a boil.

As it comes to a boil, turn the heat down to a gentle simmer, cover and let it go for 3.5 to 4 hours (until tender). Remember to give it a stir ever so often. You can certainly make this in a slow cooker or in the oven in an oven proof dish (covered). I guess the original way of making this is in the oven, thus baked beans.

You will notice that I didn’t add any salt in the ingredient list. The residual salt from the salted pig tails and the ton of sodium in the chicken stock was enough to properly season this baked beans. However, I encourage you to taste it near the end and adjust it to your own liking.

If for some reason (remember as it cools it will thicken up) you find that it’s not as thick as you’d like for it to be, you can always use the back of your spoon to crush some of the beans.

Remember to remove the all-spice berries (they will double in size as they cook) before serving. If pork is not your thing, you can also use salted beef with great success. I assure you that once you’ve had a bowl of this Caribbean style baked beans you’ll never reach for the canned stuff again. Prove me wrong!

Gluten Free Side Dishes Vegetarian

Zesty Cucumber Chow (Salad).

May 27, 2025September 8, 20151 Comment

As a young fella on the islands my brother and I would always volunteer to go help dad in the garden whenever we knew cucumbers were in season. We had a stash of salt and a few cloves of garlic in the make-shift shed, where dad would take his breaks from the midday sun. With scotch bonnet pepper (congo as we’d say) and shado beni fresh from the garden.. we’d always make a huge bowl of this ‘chow’ with the ‘baby’ cucumbers (always the sweetest). Immediately after we’d hit the river to go fishing, followed by hours of swimming in the cool refreshing waters of the Guaracara river. Funny thing is dad never got our assistance, but he never peeped a word to mom!

You’ll Need…

6 Dill cucumbers
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 lemon (juice)
8-12 cherry tomatoes
1/2 scotch bonnet pepper (no seeds)
2 tablespoons cilantro (chopped)
1 clove garlic (crused or diced fine)
1/2 small red onion (optional)

Note: you can use any cucumber you have on hand and the option to peel or not is totally up to you. Remember to wear gloves when handling scotch bonnet peppers and to wash your hands immediately after with soap and water. You can cut back or use more of the pepper if you wish. Traditionally we would use shado beni (culantro) instead of the cilantro.

It was early summer when I did this recipe so I had access to what’s called dill cucumbers (basically small cucumbers) for this recipe, but you can use any cucumber you have on hand. You have the option of peeling or not. In my case, these small cucumbers are quite sweet and I find that the skin adds a lovely texture to it all. What I would recommend doing is not only washing them very well, but to soak them in cool water to make sure all the dirt and sand drops of them.

Cut the stems and bottoms off and cut into spears and place in a large bowl. I also had some cherry tomatoes, so I opted to add them to the salad/chow for some added flavor, color and texture. You can use any tomato you have.

Crush or dice the garlic very finely, chop the cilantro and you can dice the scotch bonnet or cut it into large pieces so when you serve it, your guests can easily identify the pieces and avoid them.

Basically all you’re doing at this point is assembling everything together and giving it a good toss. For best results, allow it to chill and marinate in the fridge for about 1/2 hour.

If you’re new to Caribbean cuisine or this website, ‘chow’ is basically a spicy pickle we make with tart fruits.. in most cases green mangoes, pineapple etc. In this case we used cucumbers with the same sort of effect.. except, you’ll get a more juicy and refreshing finish.

If you don’t have lemons you can use lime or orange juice for a different flavor profile and if spicy is not your thing.. you can leave out the scotch bonnet pepper. In the video below you’ll notice that I didn’t add any red onions.. so that is totally optional.

Side Dishes

Green Fig Salad Recipe (green banana).

May 27, 2025May 11, 20159 Comments

This is my take on a recipe which screams St Lucia. After a full day of beautiful Caribbean sunshine and wicked heat, we ended up in a small family run restaurant in Castries St Lucia where it was recommended I try the “Green Fig Salad” (like a potato salad made green cooking bananas). What a delightful dish, one bite and I could see why St Lucians are so proud of this dish. The creamy texture, mixed in with the body of the cooked banana and the slight herbal elements combined with the bits of salted cod was just perfect. So here’s my version of Green Fig Salad!

You’ll Need…

5 green cooking Bananas (green fig)
3 scallions
1 cup diced red bell pepper
1/4 teaspoon black pepper
1/2 teaspoon olive oil
1/2 cup mayonnaise
1 clove garlic
1 cup shredded saltfish (salted cod – prepared)
1 tablespoon parsley
1 sprig thyme

Additionally you can add 1 small can of peas and carrot (rinsed and drained), 1 seasoning pepper (pimento) and a bit more mayo if you like it more creamy.

The first step is to trim and boil the cooking bananas. If you’re using freshly harvested bananas you will encounter a sort of sap, so I’d recommend wearing gloves or coating your hands with a bit of vegetable oil to form a protective barrier. That sap can also leave a stain on your clothing, so don’t allow it to make contact. Trim off the stems on both sides, then run a cut down the body of each banana (the depth of the thickness of the skin), cover with water in a deep pan and bring to a boil. Cook on a rolling boil for about 15 minutes in salted water. It will go discolored – totally natural. The cut we made will open up and allow for easy removal of the skin. Allow to cool to handle (drain).. then dice.

Watch this video (click) How To Shop For, Cook And Peel Green Bananas.

Prepare the salted cod by boiling in water to re-hydrate and remove most of the salt it was cured in. Flake and set aside. I like using boned cod as it means less work.. but still double-check to ensure there are no bones. Dice the garlic and bell pepper.. chop the scallions and parsley and remove the thyme off the stem.

Place a non stick pan on a medium flame and add the olive oil. Then add the scallion, garlic, thyme, black pepper, cod bits and bell pepper. Turn the heat down to low and let it gently cook for 3 minutes. I’m doing this to really bring out the flavors in these ingredients. Turn off the heat, add the parsley and let it cool.

In a large bowl place the diced (cooked) green banana, then top with the flavor ingredients (which should be cool now) and go in with the mayonnaise. Give it a good mix to make sure everything gets coated and combined. NOTE: if you have access to seasoning peppers (pimento peppers) add a couple… that’s what we do in the Southern Caribbean for additional flavor.

Chill in the fridge for a bit as I find it helps to bring everything together. You will notice that I did not add any salt. The remaining salt in the salted cod was enough to season this dish to my liking, However you can taste and adjust accordingly. IMPORTANT: If you’re serving this during the summer months (outdoors) do remember there’s mayo in it, so it needs to be on ice or the heat will make it go sour fast.

Avocado and grapefruit salad on a plate ready to serve

Gluten Free Side Dishes Vegetarian

Avocado Grapefruit Salad

May 28, 2025April 30, 2015Leave a Comment

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

Ingredient Guide

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

Shopping Made Easy

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

Cooking Notes from the Kitchen

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

What makes this salad uniquely Caribbean?

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

Can I prepare this salad in advance?

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

Are there any substitutions for bird’s eye pepper?

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

Gluten Free Side Dishes Vegetarian

Applewood Smoked Pineapple Chow

May 27, 2025July 14, 20142 Comments

Let’s get the disclaimer out of the way to prevent the traditionalists from becoming active with the hate comments. Yes, this not a traditional Trinbago chow recipe, however your taste-buds will be gratified from the different levels of flavor both the grilling and the apple-wood smoke adds to this classic Caribbean salad. Chow is cross between a salad and pickle, usually made using a tart fruit (like green mangoes | mango chow) and is popular in the Southern Caribbean.

You’ll Need…

1 ripe pineapple
1/2 medium red onion
2 cloves garlic
1/4 teaspoon sea salt
1/4 scotch bonnet pepper
2 tablespoon shado beni (or cilantro)
1/2 lime (or lemon)
Pinch fresh black pepper

Apple wood chips for that smokiness goodness.

To learn how to peel and trim a fresh pineapple, watch this video: How to peel, trim and core a pineapple.

Before we get to the recipe, I’d like to say thanks to Chef Marc from http://www.menufortheweek.com for sharing his personal touch in making pineapple chow. In the coming months we’ll have some exciting news to share with you, as Marc and I explore a new dimension to Caribbean cooking. Please be sure to review all the ingredients to make sure they meet with your specific gluten free dietary needs.

In this recipe we’re using a propane grill, but you can use a charcoal bbq or an indoor grill if you like. If you don’t have access to a grill, you can place the pineapple slices on a lined baking sheet and broil for a couple minutes on each side. You won’t get the rich flavor of the apple wood smoke, but you will enjoy the caramelized flavor of the cooked pineapple.

Create a pouch with a piece of sturdy tin foil with the applewood chips, wrap and poke some holes with a fork. Place it on the side of the grill area (or directly on the hot coals or flame) and cover the lid. Allow the smoke to develop before you begin grilling. There’s no need to soak the wood chips in water as we’ve done in the past as we want immediate smoke.

Peel and slice the pineapple into 1/2 inch slices. Marc didn’t core the pineapple and to be quite honest.. I much liked the texture of the core when grilled.

With your grill on a medium heat (you can oil the grates so the pineapple pieces don’t stick), place the pineapple slices over a medium heat and cover the grill immediately (you don’t want to loose that lovey smoke you created). Grill for 2 minutes, then flip to the other side and grill for another 2 minutes. The goal is to NOT over-cook the pineapple pieces, but to get grill marks, warm for the natural sweetness to come through and to infuse it with that smoke. Also grill the scotch bonnet pepper for a minute or two for a totally different flavor than using raw scotch bonnet.

Slice the onions very thin, crush or dice the garlic (very small) and chop the shado beni (chadon beni or culantro). If you cannot get shado beni double up on cilantro. Remove the roasted scotch bonnet off the grill, deseed and chop finely. The grilled pineapple should be cut into bite sized pieces (like little pizza slices).

It’s now time to assemble everything. Place everything (except the lime juice) into a large bowl and give it a good mix, now top with the lime (or lemon) juice and give it a final spin – taste for salt and adjust. Try to use fresh ground black pepper!

You can serve this up immediately, but Marc recommends that you have it chill in the fridge for about an hour or so to allow the flavors to develop and marry together. I quite agree as I had it the next day with by eggs at breakfast and it was stunning!

I do hope you give this recipe a try and for you traditionalists, be prepared for a whole new take on the beloved Trini chow.

Again… special thanks to Chef Marc for his wicked Applewood Smoked Pineapple Chow recipe.

Gluten Free Side Dishes Vegetarian

Caribbean Orange Pineapple Salad.

May 27, 2025June 6, 20141 Comment

If you’re familiar with what we call ‘chow’ in the southern Caribbean, you’ll see the same basic principles used in this recipe. “Chow’ is basically a sort of spicy pickle, usually made from a tart fruit like mango, plum, pineapple and when these fruits are not in season cucumber can also be used. It’s supposed to have herbal, garlic and hot pepper elements to really appeal to the taste buds.

In this recipe we’ll focus on two main ingredient.. sliced oranges and diced pineapple chunks!

You’ll Need…

4 oranges
1 cup cubed pineapple
pinch sea salt
pinch black pepper
1 clove garlic (crushed)
1 tablespoon chopped cilantro
1/2 scotch bonnet pepper

* If you’re using canned pineapple, fell free to toss in about 2 tablespoon of the juice it’s packed in. The more this marinates, the stronger the flavors will be. Remember to always go through the list of ingredients if making this gluten free to ensure it meets with your specific gluten free dietary needs.

Peel the oranges and slice them into 1/4 inch slices… I used seedless oranges so be mindful of the seeds if your oranges contain seeds. You can use any of your favorite citrus if you want to be a bit creative.

In my case I used fresh pineapple as I try to keep away from canned foods as much as I can. The sodium and preservatives that’s usually added is something I know my body just does not need.. plus fresh pineapples are readily available and relatively cheap. Peel, remove the core and dice into small pieces- see my note above about using canned pineapple.

Crush the garlic, and finely chop the cilantro (in the Caribbean we’d use shado beni aka Culantro) and scotch bonnet pepper.

It’s now time to assemble everything.. place in a deep bowl and combine all the ingredients. Remember to wear gloves when handling scotch bonnet peppers, wash your hands immediately after with soap and water and do not use any of the seeds if you’re concerned about the raw heat. I like using fresh ground black pepper and sea salt, but use what you have.. no need to go out and buy sea salt.

Allow everything to marinate in the fridge for an hour or so for best results.. you can also add some diced cucumber and drizzle on a little honey to balance off the heat if it’s a concern of yours. Do I need a dressing for this? Nah.. this is a wicked salad all on it’s own.

Gluten Free Side Dishes Vegetarian

Caribbean Style Coleslaw Recipe.

May 27, 2025May 9, 20148 Comments

If you’re concerned about the supposed heat or spiciness of Caribbean food, know that you can always adjust the amount of pepper and spices you use to your personal liking. Additionally, as we see with classic Jamaican jerk, you can always go with a pairing which compliment the dish and bring in that sort of cooling effect. This Caribbean style coleslaw is just that. A slight kick from the minced scotch bonnet and mustard powder, but the creaminess from the mayo-combo and the fruity flavors of the mango and pineapple will give you a delightful finish.

You’ll Need…

4-5 cups shredded cabbage
3/4 cup purple cabbage
1 cup shredded carrot
3/4 cup diced pineapple
1 cup mango (sliced thin)
3 tablespoon diced red onion
1/4 scotch bonnet pepper diced finely (no seeds)
1/4 teaspoon sea salt

Dressing…

1 cup miracle whip (or mayo)
1 teaspoon dijon mustard
3/4 teaspoon dry mustard powder
3 tablespoon pineapple juice (or vinegar)
1 teaspoon white sugar
1/4 teaspoon black pepper
1/4 teaspoon celery salt
1/2 lemon (juice)

Note: Please remember to wear gloves and wash your hands with soap and water immediately after handling scotch bonnet peppers. I used Miracle Whip instead of traditional Mayo as I enjoy the tangy flavor of the whip, but you can use your fav mayo. IMPORTANT – this recipe is posted under vegetarian, so do keep in mind that you’ll need to use a vegetarian substitute for the mayo. it is also posted under gluten free, so do make sure you go through the ingredient list to verify that all the ingredients listed are ok with your gluten free diet (especially the Mayo)

There are two steps to the recipe. Step 1 is to prepare the fruits and vegetables and Step 2 is basically making the dressing and mixing everything together.

For a bit of texture I grate 1/2 the amount of cabbage, then using my chefs knife I shred the rest of it. It’s also important to finely dice the onion so you never get a large piece of onion while dining.. can be a bit overpowering.

Mix all the ingredients mentioned above for the dressing in a bowl (I like using a whisk for this step) and set aside. Then in a large bowl, place the shredded cabbage.. you’ll notice that I used a bit of purple cabbage as well. Don’t add too much of the purple cabbage as it will discolor the entire coleslaw as you mix everything together. Add all the other ingredients, top with the salt and mix in the dressing we made. Give everything a good mix and set in the fridge to chill a bit before serving.

Remember to store in a cool place (cooler with ice) if you’re taking this to a picnic this summer as the dressing can go bad with excessive heat. If you have it in the fridge for a few hours you will need to give it a good mix before serving as you’ll find what looks like water on the surface (that’s normal).

With the brilliant flavors of the diced mango and pineapple you’ll find that this is not your basic coleslaw and I encourage you to use other fruits you like… apple, peach.. be creative.

Seafood Side Dishes

Caribbean Style Tuna Sandwich Spread.

May 27, 2025March 13, 201413 Comments

During my early years in Canada, mine was the typical immigrant story. Little money, hard work with long hours (school in my case) and quick meals. This meant eating a lot of what we would we would call “bachie’ (short for bachelor) food.. mostly canned fish and meats which were fast to put together and paired with crackers and/or bread. I ate canned tuna, salmon and corned beef in various forms and to be quite honest, got very creative at it. This is one such recipe. Where typical tuna salad or spread is given a serious Caribbean makeover!

You’ll Need…

2 cans tuna
1/4 teaspoon black pepper
1 heaping tablespoon mayo
1/4 cup diced celery
1/4 cup diced red onion
1/4 cup diced cucumber
1 scallion diced
1/2 avocado diced
1/4 lemon (juice)
1 seasoning pepper diced (optional)
1/2 teaspoon peppersauce (hot sauce)

* There’s actually no cooking involved, but you will need a few minutes to dice everything to assemble.

I purchased tuna packed in water, so after opening the cans, I tried my best to squeeze out all the liquid as I could. Then flaked it into small pieces (don’t overwork or it will become mush) in a large bowl.

Finely dice the onion, scallion, celery, cucumber (peel and deseed) and seasoning pepper (aka pimento pepper), then add it to the bowl with the flaked tuna. Now go in with the black pepper, pepper sauce (your fav hot sauce or finely diced scotch bonnet pepper) and mayo. Give it a good mix to incorporate all the ingredients.

After mixing well, top with the cubed avocado and before mixing, squeeze in the lemon juice on top of the avocado so along with adding a nice citrus punch, it will prevent the avocado from going discolored.

You’ll notice that I didn’t add any salt as I’m trying to cut back on my salt intake and I find that canned tuna is packed with a high amount of sodium. Please taste and adjust accordingly. Now gently fold in the avocado so as not to overly crush the delicate pieces… squeeze in some more lemon juice if you like!

Now get your favorite bread ready for a what I promise is a unique Caribbean style tuna sandwich. Place on crackers and pass around at your next party… watch you guests go into a feeding frenzy! Go ahead..take all the credit!

Store in the fridge if you make it in advance… and it will remain fine for a couple days in a sealed contained as long as it’s in the fridge. You can also use this to top some Boston lettuce and other greens for what I believe is a stunning tuna salad.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. Oh yea! Leave me a comment below – it’s appreciated.

Gluten Free Side Dishes Vegetarian

A Refreshing Mango Strawberry Salad.

May 27, 2025February 14, 20146 Comments

I was doing a chef’s table a few months back and I wanted to include a tropical salad in the mix, so Caron suggested I do a take on ‘mango chow’ and hinted that I should add a “Canadian’ element by using some sliced strawberries in the mix. It was such a hit with the 30 + people in attendance that I’ve now made it several times.

This is an excellent salad when you’re looking for something light and refreshing… but with a slight kick from the bird’s eye pepper and fresh garlic.

You’ll Need…

2 mangoes (ripe but firm)
2 cups strawberry
1/2 cup chopped cilantro
2 birds eye pepper (deseed and chop fine)
black pepper (optional)
juice of 1/2 lemon
1/4 teaspoon sea salt (any salt you like)
2 cloves garlic
1/2 medium red onion

Note: If you don’t have bird’s eye pepper you can use a 1/4 of a scotch bonnet or habanero pepper and a few drops of pepper sauce (hot sauce) is also a excellent alternative. If you’re concerned about the heat you can omit the ‘pepper’ from the recipe.

Prep the fruit. Wash, peel and cube the mango. Trim (remove the stems) off the strawberries, wash, pat dry and slice into 1/4 inch pieces. Deseed the bird’s eye pepper and chop finely and remember to wash your hands with soap and water immediately handling the peppers. Then it’s just a matter slicing the red onion very thin and dicing the garlic.

All you have to do now now is assemble everything thing in a large bowl and top with the salt, black pepper, lemon (or lime) juice and toss in the chopped cilantro.

You can serve this immediately, but I find that if you leave it to marinate for about 30 minutes in the fridge (cover with plastic wrap) the flavors are more pronounced. Do remember to give it a final toss before serving. You can add your favorite (firm) fruit to the mix and cubed cucumber or pineapple works great in this salad as well.

My Trinbagonian friends will be looking at this recipe and say “lawd.. Chris fooling people with chow”. True That! But to a global audience this is a great introduction to our beloved chow (a very spicy fruit pickle which blends sour or tart flavors with herbs, citrus and heat from scotch bonnet peppers).

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. Oh yea! Leave me a comment below – it’s appreciated.

Gluten Free Seafood Side Dishes

The Best Brussels Sprouts Recipe Ever – A Caribbean Twist!

May 28, 2025January 30, 20144 Comments

Brussels sprouts is one ingredient you won’t necessarily get in the Caribbean, unless it’s in a package in the frozen section of the grocery store. However, we’ve perfected the art of cooking cabbage so I thought I’d use one of the methods we employ to prepare cabbage and adapt it for brussels sprouts. The goal was to come up with a recipe which will encourage my family (and yours) to at least give brussels sprouts a try. Gone are the days of bland soggy steamed sprouts!

You’ll Need….

1 lb brussels sprouts
3/4 cup prepared salted fish (cod – shredded)
1 onion
3 cloves garlic
1 teaspoon lemon juice
2 table spoon olive oil
1 pimento pepper (aka seasoning pepper)
2 birds eye pepper (or 1/4 scotch bonnet)
1/2 teaspoon curry powder*

IMPORTANT! If doing this recipe gluten free, do ensure that the curry powder has no flour filler to meet with your specific gluten free dietary needs.

Note: I used my fav curry powder, a madras blend out of the Caribbean. If using scotch bonnet peppers, don not use any of the seeds if you’re concerned about the raw heat.

Wash the sprouts with cool water, pat dry, trim off any stems and cut each one in half. Also dice the garlic, seasoning pepper and onion.

Heat the oil on a medium flame and add the onion and garlic. Reduce the heat to low and cook for 3 minutes.

Now add the salted cod bits (remember to prepare the salted cod by boiling in water to remove excess salt and to rehydrate – watch this video: How To Prepare Salted Fish) and cook for another 3 minutes.

You’ll now have a wonderful flavor base with the salted cod, garlic and onion. Toss in the seasoning pepper and bird’s eye pepper and cook or 1 minute to release it’s wonderful oil… then add all the other ingredients (including the brussels sprouts) and give it a good stir. With your heat still on low, cook for 12-15 minutes. You will get some golden edges on the brussels sprouts.. that’s what we want. Do NOT cover the pot or you’ll welcome moisture and it will go soggy.

You’ll notice that I didn’t add any salt to the dish as the salted cod will still have enough salt (even after we boil it), but do taste and adjust as your tolerance for salt will be different than mine. Squeeze in the lemon juice at the end to brighten up the entire dish and serve warm.

Dare I say that this will be the BEST brussels sprouts you and your family have ever tasted? I recall being invited to a friend’s home when I first move to Canada for dinner and the wet socks scent coming out of the serving dish with the brussels sprouts had me rethinking why I accepted his invitation. Moms could COOK (I later found out), but that wet socks scent stayed with me for years!

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