Vegetarian Archives - Page 15 of 26

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

November 2, 2014November 1, 20148 Comments

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

You’ll Need…

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

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

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

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

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

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

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

November 9, 2014October 16, 20141 Comment

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

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

You’ll Need…

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

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

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

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

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

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

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

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

November 17, 2014September 29, 20142 Comments

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

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

You’ll Need…

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

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

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

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

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

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

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

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

Cooking Collard Greens The Caribbean Way.

November 11, 2014September 6, 20149 Comments

Collard Green or collards is not native to the Caribbean, so it’s not something we would refer to as being traditional. However, with our love for dasheen bush, spinach, Jamaican callaloo (chorai), Bok Choi and just about every other green there is, it’s natural that collards will find a loving home in my kitchen. If I can somehow incorporate greens as part of my daily menu, I’d go for it.. my love for it is that strong.

Rather than going with some sort of smoked meat or salted fish as we would normally add extra flavor to such dishes, I thought I’d keep this collard green recipe fully vegetarian and it just so happens to be gluten free as well.

Disclaimer – please go through the entire list of ingredients to ensure they meet with your gluten free dietary restrictions.

You’ll Need…

1 bunch collard greens (about 2 lbs)
1 medium onion
3 cloves garlic
1/4 teaspoon black pepper
1/4 teaspoon salt
1 tablespoon coconut oil
3/4 cup coconut milk
1 tomato
2 birds eye pepper

To learn how to prepare collard greens, please watch this video: How To Prepare Collard Green for Cooking.

The collard leaves can have dirt between the leaves, so do wash them individually to ensure you get them fully cleaned. Remove the center spine (discard) and roll a few leaves together as if making a cigar. Now slice to form 2/4 inch ribbons.

Dice the onion and garlic, then heat the oil in a pan over medium fame. Go in with the onion and garlic, turn the heat down to low and cook gently for about 4-6 minutes. Also add the whole (do NOT break or cut these unless you want raw heat) peppers.

The goal is to get the flavor of the peppers, but not necessarily the heat (unless you want it spicy). Now raise the heat to medium and add the prepared collard greens to the pot, top with the salt and black pepper… stir well.

Add the coconut milk and diced tomato and bring to a boil, then reduce to a gentle simmer. Place a lid on the pot and gently cook for about 40 minutes.

Now remove the lid and go in with the freshly squeezed lemon juice. The citrus will brighten up this collard greens dish and give it a sort of freshness. Cook with the lid off for another 5 minutes or so. Couple points.. taste for salt and adjust accordingly and please modify the cooking time to achieve the consistency and texture you like your collard greens to have. Some people cook it longer and others for a shorter time.

Now I know my friends from the Southern US will be saying.. no smoked turkey, no ham hocks, not even some bacon? All wonderful flavor ingredients to add, but I assure you this vegetarian version of cooking collard greens will rock your taste buds.

Vegetarian Cauliflower With Chickpeas Curry Recipe.

November 17, 2014August 24, 201411 Comments

If you’re looking for a way to add a wicked punch of flavor to boring cauliflower, look no further. Along with the wonderful flavors of a good Caribbean style curry, this recipe is also vegetarian and can be done gluten free (check your curry powder to ensure there’s no gluten-flour additive in it). Based on the technique of cooking curry in Trinidad and Tobago, we’ll toast curry to build a lovely base of flavors to give this curry dish the “wicked” factor I speak about.

You’ll Need…
1 Cauliflower (about 1.5 lbs)
1 can chick peas (drained \ rinsed)
1 heaping tablespoon curry powder
3 cloves garlic
1 small onion
1/4 teaspoon salt
1 tablespoon veg oil
1/2 teaspoon Caribbean Green Seasoning
1/4 teaspoon black pepper
1/2 teaspoon Garam Massala
1/4 scotch bonnet pepper (optional)
1/2 cup water
1 tablespoon chopped cilantro
1 tomato (seeded and diced)

Note: As mentioned above, do ensure that the curry powder and massala you’re using is indeed gluten free and please go through the list of ingredients to also verify that it meets with your gluten free diet restrictions.

Drain and rinse the canned chickpeas, dice the garlic, scotch bonnet and onion. Remember to wear gloves when handling such hot peppers and wash your hands with soap and water immediately after.

Heat the oil on a medium flame then go in with the diced onion and garlic. Reduce the heat to low and cook gently for about 3-4 minutes as we normally do when making curry dishes. With the heat still on low, add the curry powder (your fav) and Garam Massala and toast for 3-4 minutes. This will awaken the spices of which makes up the blends. It will go darker and grainy – that’s normal. Cut the cauliflower into 1/2 – 1 inch pieces (wash and drain).

Turn the heat up to med high and go in with the cauliflower and mix well, then top with the chickpeas, salt, diced scotch bonnet, Caribbean Green Seasoning and black pepper. Pour in the water and bring to a boil. Reduce to a simmer and cook through with the lid on.

Here’s where you get to personalize the dish a bit. Check for salt and adjust accordingly. I cooked this for 12 minutes, removing the lid off the pot the last 4 minutes so any liquid would burn off, but it’s up to you to cook longer or less depending on how you like the texture of your cauliflower. After turning off the heat I added the diced tomato and cilantro.. cover the pot and let the residual heat do it’s thing with the tomato and cilantro.

I do hope you give this recipe a try and not be fooled with the vegetarian and gluten free tags I associated with this recipe. It’s very tasty and a lovely way to add flavor to boring cauliflower.

avocado dip in the middle of a pile of chicken wings

Zesty Garlic Avocado Yogurt Dip

May 29, 2025August 17, 20141 Comment

As I’ve indicated in the past, I’m addicted to avocados or zabouca and/or pear, as it’s also known in the Caribbean. However, the variety of avocados grown in the Caribbean is much different than the ones you’d get from California, Mexico, and other Central American countries. Ours are much bigger, have a different texture (less creamy and more cheese-like), and can be stringy at times.

For this recipe I’ll be using a Hass avocado as I love the rich and creamy texture of it.. plus it’s what I have available. I’ve also included this recipe under the Gluten Free category, but do go through each ingredient to ensure it meets with your dietary guidelines if you’re following a gluten-free diet.

You’ll Need…

1 – 1.5 cups Greek yogurt (plain – or your fav yogurt)
1 avocado (ripe)
1 clove garlic
1/4 cup chopped cilantro
1/2 lemon (juice)
pinch sea salt
1/4 scotch bonnet pepper diced finely
fresh ground black pepper
pinch sugar (or honey)

Note: While many natural dairy products are gluten-free, some types of Greek yogurt may have gluten-containing additives. You’ll have to carefully read labels and perhaps even contact the manufacturers to determine which types of Greek yogurt are gluten-free. Your best bet is plain, whole-milk Greek yogurt.

Deseed and remove the outer skin off the avocado and give it a rough dice. Finely dice the scotch bonnet pepper and try your best to not include any seeds as that’s where the raw heat will be. Remember to wash your hands with soap and water immediately after handling such hot peppers. Give the cilantro and garlic a rough chop as well.

Place all the ingredients in a food processor or blender and pulse until you have a smooth creamy consistency. The lemon juice will not only give it a lovey citrus finish it will help it maintain it’s lovely colour. Avocado is notorious for going discolored very fast.

Store in a glass container and cover with plastic wrap if storing in the fridge. It’s one of those dips which must be eaten asap, but can be made about 2-4 hrs in advance before serving.

In my case ,I had this dip with the fried chicken wings I shared a while back. Note that the crispy chicken wing recipe in NOT gluten free as I used flour as a dusting before frying.

Vegetarian Stir Fry Bodi (yard beans) With Cashews.

November 17, 2014August 5, 2014Leave a Comment

As a young fella on the islands, my brother and I usually helped mom with the kitchen garden after school and on the weekends. I enjoyed seeing plants go from seeds to actually bearing fruit and harvest time was usually my favorite. Picking bodi (yard beans) off the bush (grows on a vine-like bush) was like a treasure hunt and it didn’t hurt that I LOVE beans of all shape and form. So the meals which would follow the time spent harvesting, was a glorious time for me. Traditionally mom did this one of two ways, in a curry or stewed with some sort of leftover meat or bits of salted cod. But in this recipe I’ll show you another take on cooking bodi (or any green bean).

You’ll Need…

1 lb Bodi (aka yard beans)
1 teaspoon soy sauce
1 tomato diced
1/2 onion diced
2 cloves garlic (finely diced)
1/4 teaspoon ginger (grated)
1/2 cup cashews (raw)
1 tablespoon veg oil
1/4 cup water
Fresh ground black pepper
1/4 scotch bonnet pepper
1 teaspoon oyster sauce

* Taste for salt near the end and adjust as the soy and oyster sauce may have enough salt to season this dish. I used oyster sauce in this recipe, so please visit your local Chinese grocers for a vegetarian option if you want to make this 100% vegetarian. If you cannot get bodi, feel free to use string beans or french beans, but note that they may cook faster than bodi. Be sure to use a gluten free soy sauce and oyster sauce if cooking this according to a gluten free diet.

Prep the yard beans by trimming off the ends, then cut into 1-1.5 inch pieces. Wash and drain. Dice the onion, garlic and scotch bonnet pepper – remember to wash your hands after handling the scotch bonnet, don’t use any seeds and only use as much as you can handle. The recipe works fine without it as well. (I grated the ginger)

Heat the oil on a medium flame, then toss in the garlic, onion and ginger… lower the heat to low and let this gently cook for about 3 minutes.

Raise the heat to medium and then go in with the trimmed bodi pieces, stir well, then add all the other ingredients (except the tomato) and add the water. Bring to a boil and cook on a medium heat for about 10-12 minutes, then go in with the cashews. Stir well.

Here’s where it’s up to you to personalize the dish a bit… taste for salt and determine how tender you like your beans. If you like it really tender you may need to add a bit more water and cook for an extra 5 minutes or so. As you turn off the heat toss in the diced tomato to brighten up the overall stir-fry. The residual heat from the pan will be enough to cook the tomato enough (so it’s not melted away).

If you didn’t already know, Chinese immigrants (as contract laborers) came to the Caribbean over a century ago (between 1853 and 1879), so you’ll find many of our dishes are heavily influenced by their delicious contributions.

I do hope you give this bodi stirfry with cashews a try as the flavors and texture is simply stunning.

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.

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.

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.

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.

Baby Pak Choi With Salted Cod The Caribbean Way.

November 24, 2014February 5, 20147 Comments

One of my favorite dishes growing up on the islands was when mom would make pak choi with leftover stewed pork. The slight crunch from the pak choi (not over-cooked) combined with the flavors brought to the game by the tender pieces of stewed pork with hints of ginger.. I may have to get that one done very soon as I now have a craving. Back to the pak choi with salted fish recipe… This version is just as tasty, as I find that the bits of salted cod brings it’s own unique flavor to the finished dish.

You’ll notice that I added this recipe to the vegetarian section as the salted fish can easily be omitted with great results. I would just double up on the onion and garlic for added flavor.

You’ll Need…

2 lb baby pak choi
1 cup prepared salted cod
1/2 teaspoon black pepper
1/4 scotch bonnet pepper
1 large onion (diced)
4 cloves garlic (diced)
2 tablespoon olive oil

Optional – Cashews and/or sliced almonds

Double wash the pak choi as there’s usually sand/dirt between the stems and drain, then chop into 1/4 inch pieces (cut across into ribbons). You’ll need to boil the salted fish (cod) then rinse and shred. The boiling will remove most of the salt it was cured in and help hydrate it a bit. If you don’t boil the salted fish in water before using it will be too salty for use. Watch this video if you’re unfamiliar with working with salted fish (click link) : How To Prepare Salted Fish. Try to purchase boned salted fish to avoid having to pick out the tiny bones.. but still keep an eye out for any bones which may still be present in boned saltfish.

Now heat the oil on a medium flame in a wide pan and add the diced garlic and onion. Reduce the heat to low and slowly cook for 3-5 minutes. Then toss in the bits of salted cod (any dry salted fish) as well as the black pepper and with the heat still on low cook for another 2-3 minutes The goal here is to get a ton of flavor created before adding the chopped pak choi.

Raise the heat to medium and start adding the chopped pak choi to the pot. It will wilt as it cooks so don’t get alarmed when you get the feeling it won’t all fit in your pan. Top with the scotch bonnet pepper and stir well. Do not cover the pot or you’ll risk having too much moisture/liquid form.

Cook with the pan uncovered for 5-7 minutes or until you get the desired texture you like with your pak choi. I like it with a slight crunch. You’ll notice that I didn’t add any salt to the dish as the remaining salt from the salted cod will be enough to season this properly.. but do taste and adjust accordingly.

If you want to add some cashews or sliced almonds, you can do so the final 2 minutes of cooking. This will add a lot of texture to the dish (and protein). Remember when working with scotch bonnet (or any hot pepper) to wear gloves if your skin is sensitive and do wash your hands with soap and water immediately after. Also note that the scotch bonnet is optional and do not include the pepper’s seeds if you’re concerned about the raw heat. The seeds and white membrane surrounding the seeds is where the majority of heat will be.

This is a wonderful dish to have with steamed or boiled rice, works well with roti and other flat breads and if all fails.. make a sandwich with it. Superb! 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.