Vegetarian Archives | Page 18 of 25

As we make our way through our month of grilling, I thought it was time to do some vegetarian kebabs, to satisfy the vegetarian cravings in us. These grilled Caribbean style vegetarian kebabs are sure to excite your taste buds and make a grand impression on your guests. Not only are they eye-pleasing, they also bring out the true vibe of the islands with the wonderful spicy marinade we’ll use to marinate our favorite vegetables before grilling.

In this grilling/bbq journey we’ve been taking the past couple weeks you’ll see how creative, vibrant and exciting our Caribbean cuisine can be once we step out of the traditional mold. Since I was brought up in a home where traditional dishes took priority I have a deep appreciation for such dishes, but the creativity in me is always challenging me to be experimental… I do hope you find the journey as enthralling as I am.

You’ll Need..

1/3 cup extra virgin olive oil
1 sprig fresh thyme
1 tables spoon shado beni
2 tablespoons chopped parsley
1/2 Lemon
1/2 teaspoon black pepper
1/2 teaspoon salt
2 cloves garlic
1 scotch bonnet pepper

8 mushrooms
1 sweet corn
1 large red onion
4 bell (sweet) peppers – different colors

Bamboo skewers – soak in water for at least 20 minutes prior to using.

Notes. The shado beni can be found in Asian, Latin and West Indian grocery stores and may be called culantro or bandanya. If you can’t get the shado beni, a good substitute is fresh chopped cilantro (about 2 tablespoons as it’s milder). With the scotch bonnet pepper remember to wear gloves and don’t include the seeds as that’s where most of the heat can be found. You can use any vegetable you like and if tofu is your thing.. hey add it. Important: Please go through the full list of ingredients to make sure they meet with your specific gluten free diet.

De-seed the scotch bonnet pepper and give it a fine chop.. chop the garlic, shado beni, thyme and parsley as well. In a bowl, pour in the olive oil, squeeze in the lemon juice and add the salt, black pepper. Whisk in the chopped garlic, thyme, shado beni and parsley. You can add some balsamic vinegar in here as well.. added flavor.

Now it’s time to prep the vegetables to be marinated. Peel your corn, remove the silk and give it a wash. Now using a chefs knife, cut into 1/2 inch pieces. Wash and remove the seeds etc from the bell peppers and cut into 1 inch pieces.. try to keep the vegetable pieces the same size so they cook evenly. Peel and dice the red onion and put everything into a large bowl. With the onion, try to keep it 2 layers thick so they’re as thick as the bell peppers.

Pour in the marinade we made earlier and give it a good mix. Place some plastic wrap over the bowl and allow to marinate for a couple hrs in the fridge.

It’s now time to thread your vegetables onto your bamboo skewers (remember to soak them in water for at least 20 mins prior or they will burn on the grill). Get your grill nice and hot (about 375-400F), brush the grates with some veg oil (on a paper towel) or spray with non-stick spay and place the vegetable skewers onto the grill. Cook for a couple minutes on each side, until they have beautiful grill marks and cooked enough so they have a slight crunch. Remember they will continue to cook for a bit after coming off the grill, so try not to over-cook or risk having soggy vegetables. The grilling will intensify the natural sugars in the vegetables and with that wicked Caribbean marinade we made.. yup.. pure niceness!

Tips: Please use the remaining marinade in the bowl to brush onto the vegetarian kebabs as they grill and if you’re worried about your bamboo skewers burning, you can wrap the exposed ends with tin foil.

These are best served warm when the vegetables still have a little crunch to them and the marinade is still vibrant from being heated with the flame of the grill. I like using the leftover grilled vegetable to add to my eggs for breakfast.. can you say omelet?

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Homemade Tamarind BBQ Sauce

June 2, 2025June 12, 20129 Comments

One of the first personalized bbq sauces I’ve ever made was this tamarind bbq sauce and in the process I learned the foundation of making good tomato based bbq sauces. I have a number of sauces I’m still to share with you as we dig deeper into this culinary tour of the Caribbean, so do stay tuned in. Using a less glamorous fruit from the Caribbean called Tamarind (In trinidad and Tobago we refer to it as tambran) to add a wonderful jolt of true Caribbean vibe to this versatile bbq sauce (can be used as a dipping sauce as well), the final taste will surely excite your taste buds.

One of my first memories of tamarind is sucking back on a piece fresh off the tree and that wicked punch of sour where your taste buds go into immediate shock… thinking about it brings my mouth gushing with water from that memory. Those of you in North America.. it’s similar to the sour candy you enjoyed as a kid… the ones your friends would dare you to place in your mouth and not open it.

You’ll Need…

1/4 cup brown sugar (packed)
1/4 cider vinegar
1 large onion diced (I used a sweet onion)
2 cups ketchup
1/4 cup Worcestershire sauce
2 tablespoons molasses
2 tablespoon yellow mustard (commercial stuff is fine)
1 scotch bonnet pepper
1/2 teaspoon black pepper
1/2 teaspoon ground allspice
1 tablespoon olive oil
1/2 teaspoon salt
1 tablespoon grated ginger
3/4 cup tamarind pulp (see note below)

Notes: You’ll need between a cup and a cup and half of hot water to prepare the tamarind pulp into a liquid form. You can certainly add some cinnamon and fresh herbs to personalize this Tamarind BBQ Sauce if you like. When using the scotch bonnet pepper try to wear gloves as the oils can be painful on your bare skin and try not to use the seeds, since that’s where a lot of the heat is.

The first thing we need to do is dice the onion and pepper very small.. remember to not use the seeds of the pepper if you’re concerned about explosive heat. Put the tamarind paste into a bowl and top it with hot water (I used just over a cup of boiling water). The hot water will allow us to break the tamarind down into a concentrated liquid form.

In a deep sauce pan on medium heat, pour in the olive oil (to help cook the onions and it will also give the finished tamarind bbq sauce a brilliant sheen), then empty in the diced onion. Turn your heat down to low and let this slowly cook for 5 minutes (remember to stir). It will soften up, go translucent and release it’s natural sugars.

After 5 minuets it’s time to add the black pepper and allspice.. this step will help toast the spices a bit and release it’s flavors. Cook that for a minute or two, then start adding everything else into the pot (see video below).. except the tamarind. Raise your heat to medium to bring to a gentle boil (remember to keep stirring). As this comes to a boil, the water with the tamarind pulp should be cool enough for you to handle.

Using a fork (at first), break up the tamarind pulp, then get in with your fingers and massage it. This action will release the pulp and the water will become a sort of tamarind concentrate. Discard as much solid (seeds and fibers) as you can. Now strain the liquid into the pot and give it a good stir.

Turn the heat back up so you get this back to boiling, then turn the heat down to a very gentle simmer. The idea is to cook this very slowly so all the flavors marry and form a tasty tamarind bbq sauce. Typically after 30 minutes it will be finished, but I allowed my batch to go for 45 minutes to really thicken up. You can leave it for additional time if you want a more thick bbq sauce. Do remember that when the sauce cools it will also thicken up quite a bit.

Not only will you have the satisfaction of knowing you made your own BBQ sauce, you’ll now have the most tasty tamarind bbq sauce you’ll ever enjoy. This sauce is not only meant for grilling, it makes a wicked dipping sauce for your chicken fingers and is a great topping for burgers. Store in glass containers in the fridge and it will remain good for at least a couple months (it won’t last.. you’ll find uses for it before then)

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.

Sauces & Condiments Vegetarian

Picante Mango Kuchela.

May 28, 2025May 17, 201215 Comments

My first memory of mango kuchela goes way back to my childhood, when I first had kuchela flavored with mustard oil, along with dhal, rice and fry dry (small herrings or sardines fried very dry until crispy). The memory of that mustard oil clearing my sinus still haunts me and to this day.. I’m still to try anything with mustard oil after that experience. This is the reason why in this mango kuchela there’s no use of mustard oil as in some traditional recipes.

This mango kuchela is one of those spicy condiments you’d get served on popular street food, such as doubles and aloo pies (deep fried dough stuffed with seasoned mashed potato) and versatile enough to accompany many curry dishes at dinner.

You’ll Need…

3 green mangoes
1 teaspoon salt
4 cloves garlic
3 tablespoon amchar massala
3/4 cup veg oil
2 scotch bonnet peppers

Notes: Try to get really green mango (skin and flesh), which will be very sour or tart. I stared with 3/4 cup of oil, but you may need about 1/2 cup more as it’s important that the entire jar (when storing) of the kuchela is covered with the oil. The oil can be used to drizzle onto food as well, as it will be well flavored. The 2 scotch bonnet peppers are used as a starting point, so feel free to add more as you’d like. The same can be said about the amchar massala…so add more if you want your finished mango kuchela to be darker and packed with more flavor.

The first thing we need to do is peel and wash the mangoes. Use a potato peeler or sharp paring knife and remove the outer skin off the mangoes. Don’t go too deep or you’ll be wasting the mango! When shopping for the green mangoes, be sure to get ones that’s firm (hard), no blemishes and if you were to knock them against something, they should give a solid sound (like a rock).

Next up, get your box grater and with some care, grate the mangoes. Remember there’s a seed in the middle of the mango, so be prepared when you get close to it. Discard this seed.

The grated mango will have a lot of moisture in it, so we’ll have to get rid of as much as we can. That moisture (what I was told) is what causes the mango kuchela to go bad fast, so we have to remove as much as we can. Using one of Caron’s new kitchen towels, I placed a heap of the grated mango in the center.. then used some elbow grease to squeeze out as much liquid as I could (see video below).

I recall as a kid my mom and grandma always having a galvanize (metal sheet) when mango was in season, covered with grated mango in the sun drying. It had that sort of musty scent, you’d also get when they were making mango amchar. Now it’s time to spread the grated mango onto a cookie sheet and allow to air dry for a few hours. If you’re blessed with Caribbean sunshine, make use of it and place it out in the sun. WARNING! Don’t place in the oven on low heat as I thought would be clever. The end result is parched mango, which will not work for this.

The next step (as the mango air-dries) is to puree the pepper and garlic. I used the entire pepper.. including the dreaded seeds, as I wanted the raw heat in this mango kuchela. I used my magic bullet, but you’re cool using a blender or a mortar and pestle. I know it may be hard, but try not to use any liquid in the blending process (puree). I ended up shaking my magic bullet a few times during the process to move the contents around. BTW, I gave the garlic and scotch bonnet peppers (feel free to use any hot pepper you have or like) a rough chop to make it easier to puree.

After about 3 hrs (overnight may be best) of air drying the grated mango should be ready now. So the next step is to place a sauce pan on medium/low heat, add the vegetable oil (don’t allow it to heat yet) and add the pureed pepper and garlic mix to it. If you add the puree to hot oil, it will splatter and give of a very strong (peppery) scent. Now allow the oil/pepper mixture to heat up and on medium/low heat, allow to cook for about 5 minutes.

Empty the dried grated mango into a bowl, then add the salt and amchar massala and give it a good stir. With the peppered oil mixture cooled, add that as well. Make sure to mix the entire batch of mango kuchela well.

Place in a dry bottle or container and it will keep for a few weeks. Additionally you can store this in the fridge for a couple months at least. When stored in the fridge be prepared for it to loose some of it’s heat. If storing on your kitchen cupboard, ensure that the mango is covered with oil. To add more oil.. heat (on high) vegetable oil, then allow to cool completely.. then add to the jar to cover the mango kuchela.

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.

Sauces & Condiments Vegetarian

Spicy Cucumber Chutney.

May 28, 2025May 8, 201219 Comments

Cucumber chutney is one of those spicy condiments which may well be native to Trinidad and Tobago, especially when it comes to the street food called ‘doubles’. A truly good doubles will always be topped with cumber chutney or depending on the season.. green mango chutney. The sour or tart base, spiced with the shando beni and the vibrant heat of the scotch bonnet pepper can cause serious drooling to take place (wipe your beak). As with many of the delicacies we enjoy in the Caribbean, we never give it much thought as to how simple it is to make. We all assume that there’s some level of difficulty when it comes to making traditional dishes, especially since our cuisine is not as readily documented in cook books etc.

Let’s take a look at how simple this cucumber chutney is to make.

You’ll Need…

1 large cucumber
2 cloves garlic
1 scotch bonnet pepper
1/2 teaspoon salt
1/4 teaspoon black pepper
1 lemon
2 tablespoon Shado Beni

Notes: To kick this up a bit, you can add a dash of cumin (geera). I used a scotch bonnet pepper, but you’re free to use a habanero and any hot pepper you may have or like using. If you don’t have shado beni, feel free to use 3 tablespoons of freshly chopped cilantro (coriander). I used the entire pepper (seeds and all), but if you’re overly concerned about excessive heat, don’t include the seeds.

I used a seedless English cucumber for making this cucumber chutney so I didn’t have to remove ay seeds. Additionally I didn’t remove the skin as I like the texture and contrast the skin gives to the finished chutney. If using cucumbers with seeds, do use a spoon to remove them and any soft mushy areas. Must be firm for easy grating.

I simply washed, then cut my cucumber into 2 pieces (easier to handle), then I grated with my box grater. Use the side which gives you that sort of shredded finish. (see pic)

After grating I placed the now shredded cucumber into a strainer and squeezed out as much of the liquid as I could.

I then placed it back into a bowl and prepared the other ingredients. I gave the garlic, shado beni and scotch bonnet pepper a rough chop so it would be easier to puree.

You can use a Magi Bullet as I did, a food processor, a blender or just use your knife to give this a really fine chop. Additionally you can also use a mortar and pestle. In my magic bullet I squeezed the juice of the lemon, added the salt, black pepper and rough chopped – shado beni, garlic and scotch bonnet pepper. I started with a few quick pulses, then I let it run until I had a fine puree.

The scent of the lemon juice, with the garlic, shado beni and scotch bonnet pepper will be divine and cause your mouth to start springing juices (you know what I mean). The final step is to assemble everything. Pour the pepper puree into the same bowl where you have the shredded cucumber and give it a good mix.

The idea is to marry all the flavours so you have a nice spicy cucumber chutney. Allow this to marinate in the fridge for a couple hours and you’re good to go. This spicy cucumber chutney will last in the fridge for at least a week and goes well with anything you normally eat spicy condiments with..even your scrambled eggs at breakfast. Do remember to taste for salt.. the idea is to have a mellow/well-rounded undertone and have the shredded cucumber absorb the goodness of the garlic, shado beni and heat from the pepper.

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.

Vegetarian

How To Cook Fry Bodi.

June 23, 2024April 28, 201210 Comments

Fry bodi is yet another dish I only grew to appreciate as I got older and if I’m being completely honest, I must mention that it’s one of those dishes I can’t replicate as good as our mom’s. How come we can do a dish “exactly” as our mom and never be able to replicate the taste (and consistency in some cases)? Like the curry bodi recipe I shared with you all a while back, this one is a favorite among vegetarians and I’ve received many compliments from it. So I know you’ll just love it.

* BTW, bodi is also known as the yardlong bean, bora, long-podded cowpea, asparagus bean, snake bean, or Chinese long bean

You’ll Need…

1 bundle bodi (about 1.5 lbs)
3 cloves garlic
2 tablespoon olive oil (veg oil works great as well)
1/2 cup water
1 medium onion | 1 medium tomato
1/4 scotch bonnet pepper (any spicy pepper)
dash black pepper
1/2 teaspoon salt

Notes: I must mention to you all that if you’re getting bodi freshly harvested, the cooking time will be a bit less (about 5 mins less). I know from my days on the islands that the bodi tends to cook faster and is more ‘meaty” (thicker). The bodi we get here in North America (see Asian and West Indian grocery stores) tend to be much thinner and take longer to cook. To brighten up this dish (this is optional), add a chopped tomato the last couple minutes of cooking. If you can’t get bodi, a good substitute would be french or string beans.

The first thing we need to do is to wash and trim the bodi (refer to the video below). Basically all you’re doing is removing both ends of the bean and discard. Then trim each bean into pieces about 1/5 inches long.

Chop the onion, scotch bonnet pepper (remember to not use the seeds as that’s where most of the heat will be) and slice the garlic very thinly. Then is a saucepan, heat the oil on med/high heat and add the sliced onion and garlic. Reduce the heat to low and allow this to cook for about 3 minutes. We’re trying to infuse the oil with the wonderful flavors of the garlic and onion.

After 3 minutes add the scotch bonnet pepper, black pepper and toss in the trimmed bodi pieces. Give this a good stir and top with the salt. Raise the heat to high, add the water and bring to a boil. Should take 2-3 minutes.

When it comes to a boil reduce to a gentle simmer, cover the pot and allow it to cook for about 25 minutes. Remember to stir every 4-5 minutes. You will notice that the fry bodi will start changing colour.. go from the brilliant green to a darker shade.

After 25 minutes your beans should be fully cooked and there should be no liquid in the bottom of the pan. If there’s liquid, do raise the heat and burn it off. Here’s where you’ll now add the chopped tomato and cook for 2-3 minutes.. just to heat through. The bodi will be fully cooked, but have a slight firmness to it. If you like your beans cooked to the point where they’re tender and sort of melting away, feel free to cook longer.

Fry bodi is a lovely vegetarian dish which goes well with rice, roti or bread. You can add additional flavor by using coconut milk instead of water when cooking and if you have leftover pieces of Caribbean style stewed meats (chicken, beef or pork), you can add it during the final 5 minutes of cooking. I recall our mom adding pieces of salted cod to the fry bodi and our dad would be in heaven. Maybe I’ll share that recipe with you soon.

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.

Side Dishes Vegetarian

Juicy Caribbean Papaya Salad.

May 27, 2025March 18, 201212 Comments

In the Caribbean we’re blessed with tons of fresh juicy fruit and though it’s not something commonly made, papaya salad is a great way to enjoy this wonderful topical delight. I recall watching the trees laden with papaya in our back yard as a youth and it was always a competition of who could spot the ripe one between my brother and I and birds. Cool slices of ripe papaya on a hot day is almost as refreshing as watermelon… and we were not about to have the birds win.

If you’re a fan of Thai cuisine as I am, I’m sure you’ve had one of their delicious shredded papaya salads made from green papaya. So it was only natural for me to put together this salad to represent the vitality of the Caribbean.

You’ll Need…

1 ripe papaya (2-3lbs)
2 tablespoon cilantro (or shado beni)
juice of a lime
1/4 teaspoon cinnamon
1/4 teaspoon grated ginger
pinch salt
1 tablespoon olive oil
3 bird pepper (chili pepper)
red onion (optional)

Notes: Use any sort of spicy pepper you have or like and remember that the majority of heat when it comes to peppers are in the seeds and the membrane surrounding the seeds (avoid using if you’re concerned about the heat). A half-ripe papaya will work best, especially for holding it’s shape and working with in general.

The first step is to cut, seed and peel the papaya (in the video below I’ll show you how simple this is). Basically all you have to do is trim off the stem area, then cut in half length-wise. Then use a spoon to scrape off all the seeds and discard. Now cut into segments and peel. I used a sharp pairing knife, but a potato peeler will work just as well. Give it a rinse with cool water and cut into 1 inch pieces (cube).

Put the pieces of papaya in a bowl and chop the pepper and cilantro (I didn’t have any red onion, but it’s a good addition to this papaya salad).

It’s now time to assemble everything. In the bowl with the papaya, add the chopped pepper and cilantro, squeeze in the fresh lime juice as well as the other ingredients… don’t forget to grate the ginger into the mix as well. Now (be gentle if your papaya is fully ripe) toss and serve. Works great if you can leave it in the fridge for 10-15 minutes to marinate a bit and chill.

I’m sure if you’d like to get a bit more creative you can always add a pinch of brown sugar and a few drops of honey to the mix. I do hope you give this papaya salad a try as it’s very simple to make and it’s a great way to use a fruit we hardly consider using… don’t let the birds get it! BTW if you live in North America, you can easily source papayas at any Asian, Latin or West Indian market/store. Most of the bigger chain groceries now stock them as well.

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.

Vegetarian

Rich And Creamy Caribbean Pumpkin Rice.

July 29, 2012March 8, 201220 Comments

Pumpkin rice rice is a dish I only just started to appreciate after having it at an “Island Grill” fast food joint in Kingston, just over a year ago. Though that pumpkin rice was rather bland, it worked well with the side of spicy jerk chicken and creamy coleslaw or maybe I was terribly hungry after a day with friends exploring the sights and sound of Jamaica. I recall our dad speaking about this dish when we were growing up and how good it was with pieces of “saltfish”, but I don’t ever recall my mom making it. The two main rices dishes in our home were cook-up rice and the king of rice dishes.. pelau. Even if our mom did make pumpkin rice, it would be her and the old man eating it alone as you couldn’t force us to eat pumpkin as kids.

You’ll Need…

2 cups diced pumpkin
2 cloves garlic
1 medium onion
1 scotch bonnet pepper
2-3 sprigs fresh thyme
1 teaspoon salt *see note below
2 cups brown rice (long grain)
tablespoon olive oil (veg oil or butter)
1/4 teaspoon black pepper
1/2 teaspoon grated ginger
3 – 3 1/2 veg stock *see note below

Notes: By using the whole scotch bonnet pepper in the dish I got the flavor and not the heat. Break open the pepper near the end if heat is your thing. I used vegetable stock as I wanted to keep this dish vegetarian and I also wanted a mild stock which wouldn’t over power the pumpkin. You’re free to use chicken or beef if you prefer, but be aware that the overall flavor of the dish will be changed. I used Calabaza (Cucurbita moschata), also known as West Indian, Cuban, or Caribbean pumpkin, but I think butternut squash would make for an excellent substitution. Be aware that a lot of stock comes loaded with sodium, so if you’re not familiar with the stock you’re using, add half the salt and adjust near the end of cooking.

* Be sure to watch the video at the bottom to see how I peeled and cubed the pumpkin and for general instructions on cooking this tasty vegetarian pumpkin rice dish.

Start by peppering everything for cooking. Peel and dice the pumpkin, dice the garlic and onion and grate the ginger. Then in a deep pot, heat the oil on a med/high heat and add the diced onion, garlic and the thyme. I left it on the sprig as I wanted the flavor from the stems and near the end of cooking I have the opportunity to remove the stems from the pot. Allow this to soften up on a med heat for a couple minutes.

Now add the grated ginger and black pepper to the pot and give it a good stir. After cubing the pumpkin do give it a good rinse under cool water and drain. Now you can add the diced pumpkin pieces and give it a good stir. With your heat at a med/low setting, allow this to cook for a couple minutes to infuse all the wonderful flavors. As this cook, be sure to wash your rice (see video below) as we’ve done in the past. Basically all you’re doing is… place the rice in a deep bowl and cover with water, now using your hands do a sort of massage motion to allow the grains to work between your fingers. You will notice that the water will go cloudy… pour out and repeat until you have clear water. usually 3-4 times.

With the rice now washed/drained, add it to the pot and stir. Pour in the stock, add the salt (remember my note above) and plop in the scotch bonnet pepper into the pot.

Bring this up to a boil, then reduce to a simmer and cover the pot to cook off the liquid and get the rice nice and tender. After about 10 minutes or so you’ll notice that your liquid would have reduced, the pieces of pumpkin will start to fall apart and the rice grains will start to get plump.

Here is where this can become a bit tricky as the brand of rice you use may have a bearing on this part going forward. After 18 minutes of my rice simmering away I noticed that the rice grains were almost all the way cooked and I still had some liquid. So I turned up the heat and burned that off… remember to stir or it will stick to the bottom of the pot. I like my rice a bit grainy so I had to account for it cooking further in it’s own heat, even after I turned off the stove. If you like you rice creamy, give it a bit more time cooking to really plump up the rice. The texture and consistency of the final pumpkin rice dish will depend on your own liking. remember to now remove the whole pepper and sprigs of thyme. Check for salt and if you want a blast of heat, do burst open the pepper.. but be warned.

There you go, a hundred times better than what you’d find at Island Grill and be sure to add a pinch or nutmeg and/or allspice (pimento berries) to really give this a wicked flavor infusion.

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.

Vegetarian

Cheesy Mashed Cassava.

March 5, 2012February 19, 201213 Comments

After posting the Guinness Braised Oxtail recipe a few days ago, I thought I should share the mashed cassava side I had with it. Like our dad and my younger brother, I’m a huge fan of ground provisions (aka provision or food) so I’m always trying to come up with different ways to enjoy these earthly goodness. This time instead of using the typical potato, I experimented with cassava (yuca, mogo, or manioc) and I came up with a delicious creamy cassava mash, enhanced with the wonderful nuttiness of an aged cheddar.

Not the typical Caribbean dish you’ve grown accustom to seeing here, but I’m sure as our culinary culture evolve, this cassava dish will find it’s natural place on tables across the Caribbean in the near future.

You’ll Need…

2.5-3 lbs cassava
1/2 teaspoon salt
1/2 cup evaporated milk (see note)
1/2 cup grated cheese (cheddar)
1/4 teaspoon black pepper
1 tablespoon butter
pinch nutmeg

Notes: If you’re looking for a quick solution (not having to peel the cassava), check in the frozen section of most grocery stores and they will have already peel cassava. If using frozen cassava, do follow the cooking instructions on the package. I ended up using only 1/4 cup of the milk I mentioned above. Please have the 1/2 cup as your cassava may be a bit drier than the one I used and may need it. Additionally, if you want your mash more creamy… add all. I used an aged cheddar (orange color), but I really wish I had a white old cheddar as I love the distinct flavor and overall nuttiness of it.

Important: You’ll notice that I posted this dish in the ‘vegetarian” section of the website. If the use of milk and cheese is something vegetarians don’t use, I do apologize if I offend anyone. Without the use of physical meats, I opted to post it in this section. Please replace the cheese and evaporated milk with whatever you guys normally use in their place. Coconut milk would certainly add a new dimension.. just a suggestion.

Please use the video below (at the bottom of the recipe) as a guide, especially for peeling the cassava. Cut your cassava into 3 inch pieces length wise (remove the top and end and discard) and using a pairing knife or potato peeler, remove the outer skin. It will be a bit tough. What I normally do is cut a slit into the skin, then place the blade of my pairing knife to sort of lift the skin away from the body or flesh of the cassava. The next step is to remove the sort of woodsy vein from the center of the cassava pieces. Cut the cassava pieces down the center length wise and remove this sort of vein (see how I did it in the video).

Rinse the cassava and cut into similar size pieces. Then is deep pot, cover with cool water and bring to a boil. When it comes to a boil, reduce to a rolling boil and allow to cook until it’s tender. It may take between 20 and 25 minutes, but every cassava cooks differently for some reason, so a good test is to pierce with a sharp knife. If there’s no resistance, it means the cassava is fully cooked.

When it comes to a boil, add the salt and if you find any sort of frothy stuff accumulate at the top of the water, spoon and discard. After the cassava is fully cooked, drain well and get ready to add the other ingredients and mash.

It’s important that the milk is warm and not directly from the fridge. I heated it up in the microwave for 25 seconds or so. Add all the other ingredients to the pot with the cooked cassava and begin to mash to the consistency you like. Remember to taste for salt and you can certainly play around with the amount and type of cheese you use. If we had any Parmesan, I would certainly add a touch to this as well.

Tip: Soak your potato masher in warm water as soon as you’re done, or risk getting into trouble if the remnants of the cassava mash dries on. This is a heavy mash and not as light as potato, so be cautious if you plan on using a hand mixer to whip it. Almost forgot to mention… when working with raw ground provisions be sure to either wear gloves or rub some vegetable oil on your hands. You may find that your hands will itch if you don’t.

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Gluten Free Seafood Vegetarian

Nutritious Jamaican Callaloo With Saltfish Recipe.

November 12, 2014February 12, 201213 Comments

I believe it’s time to clear the air a bit when it comes to callaloo in respect to Jamaican Callaloo and callaloo from the other islands which make up the Caribbean. In Trinidad and Tobago and many of the other Caribbean islands, callaloo is a lovely rich soup made from tender dasheen bush leaves (or spinach) which is flavored with coconut milk and crab (or salted meats). This callaloo soup is part of a hearty traditional Sunday lunch on the islands and like it’s cousin from Jamaica, it’s very nutritious.

Jamaican callaloo on the other hand is more the name of a plant (amaranth) which is used in making the popular Jamaican dish, by the same name. In Trinidad and Tobago, the same callaloo plant (amaranth) is known as chorai bhaji or in some cases spinach and cooked in pretty much the same way as it’s done in Jamaica. So remember when speaking to a “Trini” or “Jamaican” about callaloo, that they’re two different dishes and we’re as passionate about each.

BTW, did you know that the same callaloo plant (amaranth) is known as pig weed in North America and there are close to 60 species? Enough of the school-like lesson, lets cook..

You’ll Need…

1 bundle of Callaloo (about 2lbs)
1/2 scotch bonnet pepper
1/2 teaspoon black pepper
1 teaspoon thyme (couple sprigs)
1/4 lb boneless salted fish (see note below)
2 tablespoon olive oil or butter
1 tomato
1 onion

Notes: You’ll notice that I didn’t include any salt in this recipe as the salted fish adds enough salt to the dish. However you can check near the end of cooking and adjust accordingly. When shopping for callaloo for this type of dish visit a West Indian supermarket and ask for Jamaican callaloo. I like using boneless/skinless salted fish and my choice is usually Cod or Pollock. Makes for much easier work than having to remove the tiny bones and soaking overnight. When using any hot pepper remember that the majority of the heat is in the seeds and the white membrane surrounding the seeds. Don’t include those if you’re concerned about ‘real’ heat.

* To make this dish fully vegetarian (very tasty) simply leave out the saltfish and I would personally add some crushed garlic for that extra level of flavor. Add the garlic when cooking the onion at the start. Same cooking time applies.

Let’s start by prepping the saltfish as we need to try and remove most of the salt and rehydrate the fish itself. Now I’ve been scolded in the past that I don’t soak my saltfish overnight as it’s traditionally done in the Caribbean. Here is the thing, the saltfish I use is always boneless and skinless (pretty much a fillet) and I find that it’s not as salty or dry as the variety you find in the Caribbean. So if you’re using the whole fish (type we get in the Caribbean) you can soak overnight in cool water, discard that water and boil in fresh water as you’ll see me do below. Or simply boil in two batches of water and you should be good to go.

In a deep pot I put enough water to go about 1-2 inches above the fish and I bring that to a boil. I then allow it to simmer for about 20 minutes, then I drain and rinse with cool water (squeeze dry). The next step is to shred the fish (should be soft and flaky at this point) and set aside. You can use your fingers or a fork.

Then prep the onion, tomato, hot pepper and thyme. Simply dice/chop.

Now it’s time to work with the star of the show (please see the video below to follow along). Give the callaloo a good wash under running water, then get ready to trim and cut. Remove all the leaves from the stems and get rid of any leaves that are discolored. You can now use the tender stems (they may look thick, but the majority will be tender). Using a pairing knife or potato peeler, peel the thin skin on the outside of the stems (see the video below), The idea is to remove the sort sort of waxy exterior so it cooks down to be tender.

Give the leaves and cleaned stems a good rinse in water and shake dry. The final step in preparing is to create small bundles and chop about 1/2 inch shreds. You can give that another rise under cool water (I put mine in a drainer) and you’re set to cook.

Heat the oil on a medium heat in a fairly deep sauce pan, then add the onion and cook for a couple minutes. Just long enough to soften the onion and flavor the oil. Now add the thyme, black pepper and slices of scotch bonnet pepper and cook for another couple minutes. Have your kitchen window open or the fan above the stove on, if you have one as the hot oil and hot pepper will cause you to possibly cough.

By this time the shredded callaloo should have drained properly, so start adding it to the pot. It will pile up, but rest assured it wilt down quickly. Give it a good stir, add the water and bring it up to a boil. Now lower the heat to a very gentle simmer, cover the pot and allow to cook for about 15 minutes.

After 15 minutes, it’s time to add the tomato and pieces of salted fish to the pot. Then give it a good stir, cover the pot and allow to cook for another 10-15 minutes. Keep stirring. If you find that you don’t have any liquid it means your heat is too high. Add a bit of water and continue cooking. After 10 minutes the callaloo should be fully cooked. It will not be as bright green as when you first started off, but don’t be fooled.. it will taste amazing.

If you find (you should) that there’s still liquid at the bottom of the pan, remove the lid, turn up the heat and cook for another 4-5 minutes until all that liquid dries off.

You now have a classic Jamaican callaloo dish that’s ready to serve.

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.

Vegetarian

Dasheen Bush Bhaji With Okra And Coconut Milk.

March 5, 2012February 8, 201221 Comments

After the video shoot last week, we had some dasheen bush (leaves of the dasheen plant) left over so I decided to bring it home with me to share this dasheen bush bhaji recipe with you all. I was one of those strange kids who loved any sort of bhaji (Spinach) dish our mom would make for us as kids. Chorai (Jamaican callaloo), pak choi and lovely dasheen bush, especially if she added salted meats and coconut milk. Today I’ve added swiss chard, collard greens and north American style spinach to my diet.. I even plant the stuff in the little kitchen garden we have in the back yard every spring.

Traditionally this dasheen bush bhaji recipe is made without the coconut milk and okra, but I love that level of flavor you get by cooking with coconut milk so I just had to include it and the okra was left over from a soup I made a few days back, so I decided to include them. Moms would be proud that I didn’t waste them.

You’ll Need…

1 bundle of dasheen bush leaves (see note below)
12 small okras
1/2 hot pepper (Scotch bonnet or habanero)
4 cloves garlic
3/4 tablespoon salt
2 tablespoon olive oil
1 tomato (optional)
1/2 large onion
1 1/2 cups coconut milk (substitute with water)

Note: When shopping for dasheen bush leaves, ask your vendor for baby leaves (more tender) if you can and if you’re wondering… a bundle is about 15 leaves (with stems). I used coconut milk in my recipe, but you can water if you don’t have coconut milk.

Before we can getting cooking this tasty bhaji dish, we need to prep everything. Slice the garlic very thin, chop the onion, tomato and hot pepper (remember to discard the seeds of the pepper if you don’t want that killer heat) and set aside.

Give the okra a rinse under cool water and trim off the stem and end tip and discard. Then cut each okra into 1 cm pieces (rough chop) and set aside.

You may have to refer to the video at the bottom of this recipe to see how I prepared the dasheen bush leaves as it’s a bit hard to explain and I may end up confusing you. All you’re doing is removing the stems by pulling on it while having a good grip on the leaf itself. A sort of string should pull away when you do… that is normal. Remember to wash each leaf and don’t discard the stems as they can be used as well. After you’ve trimmed each leaf, take about 5 and form into a bundle, with the part where the stems were attached at the top (again, see video please). Trim off that area and discard. Then with a tight roll, start cutting thin slices to sort of shred the dasheen bush leaves. Place the shredded leaves into a colander or bowl and rinse again.

Let’s now get cracking with cooking this bhaji… On high heat, in a large pot, heat the olive oil. Add the slices of garlic, but turn down the heat a bit so we don’t burn the slices of garlic. The idea is to cook it for a couple minutes so we can infuse the oil with that rich garlic flavor.

When the edges of the garlic starts to go golden, turn the heat back up to med/high and start adding the shredded dasheen bush. It will pile up and you wonder if you pot is big enough. Fear not… it will wilt down. Give it a good stir then add the salt, pepper, onion, okra and tomato. Give that a good stir, then add the coconut milk to the pot. Bring that up to a boil, then reduce to a very gentle simmer. Allow this to cook for about 35-40 minutes with the pot covered. Be sure to stir every 5-7 minutes.

For some reason or the other I find that the dasheen bush we get here in Ontario (imported of course) takes a bit longer to cook, so I had to cook it for the full 40 minutes. The idea is to get the dasheen bush to melt away and form a thick (especially with the addition of the okra) consistency. After 40 minutes I still had a bit of liquid in the pot, so I removed the lid, turned up the heat and cooked it for a further 5 minutes. Move the spoon around the bottom of the pot and you should see it dry… it may sick, so keep stirring.

One of my favorite ways to have dasheen bush bhaji was with cassava dumplings but it also goes well with roti, rice and bread if that’s all you have. A wonderful creamy vegetarian dish, dasheen bush bhaji will surely excite your taste buds.

Before you go I invite you to leave me your comments below.. even if it just to say hello. It’s always appreciated. And don’t forget to join us on facebook and do check out the cooking videos.

Gluten Free Vegetarian

Scrumptious Vegetable Fried Rice.

November 7, 2014January 16, 201234 Comments

Vegetable fried rice is one of those dishes that’s very simple to make and can be personalized in so many ways. But there are some dishes you simply can’t recreate (as you remember from your childhood) and to be quite honest I don’t even try, so in this recipe I’ll show you ‘my’ take on a wonderful rice dish. Growing up one of my favorite places to buy ‘chinee’ food was a spot on Mucarapo Street just past the old “Strand” cinema on the right side or the truck which sold food on the Promenade San Fernando (by the train engine). It still amazes me how the Chinese food in Trinidad and Tobago is so unique with it’s Caribbean taste and flavors. I’m still to come up with a recipe for the fried chicken you’d normally get with a combo, but rest assured I’m busy at work on it.

Our mom makes a deadly chicken and/or shrimp fried rice, but my sister is still the best when it comes to a tasty shrimp fried rice… something we look forward to when there’s a family gathering. In this recipe we’ll avoid meats in general, but with the layers of flavor we’ll build.. you’ll be amazed at how scrumptious this will be.

You’ll Need…

4 cups cooked rice (see note below)
1 cup frozen peas
1 cup diced carrot
2 scallions
1/2 cup diced bell pepper
1/4 teaspoon black pepper
3 cloves of garlic crushed
1/2 teaspoon grated ginger
2 tablespoon vegetable oil
3 tablespoon dark soy sauce
1/2 teaspoon sesame oil
1 large onion diced
3/4 teaspoon salt (see note below)
1/2 cup diced celery

Note: I used long grain brown rice as I much prefer this rice and it’s supposed to be a healthy rice to consume. I cooked it without salt and took it off the stove about 5 minutes before it was fully cooked. Additionally I allowed it to cool overnight in the fridge. These two things are the tricks to having a grainy fried rice, which will not clump or go soggy when you put the recipe together. You’ll notice that I used 3/4 teaspoon salt in the rice… since your tolerance for salt will be different than mine, do taste near the end of cooking and adjust accordingly.

Important: If you’re making this fried rice gluten free, do read the labels of the soy sauce and sesame oil to ensure they meet your dietary needs.

The first thing we need to do is to chop and cube all the vegetables we’ll be using in the vegetable fried rice. Try to keep the pieces uniform in size to allow for even cooking and try not to be too big as we need everything to cook fast.

Heat the vegetable oil on a med/high heat is a wide pan (I used my wok) then add the crushed garlic and ginger and give it a good stir. We’re trying to release all those wonderful flavors to use as abase for this vegetarian fried rice. That should cook for a minute or two, then add the diced carrots as this would be the one vegetable which will take long to cook. Give it a good stir and cook for a couple minutes.

Now add the diced onion, green pepper and celery. Allow that to cook for a couple minutes, then add the black pepper, soy sauce, salt and sesame oil. Everything will go dark, but have no fear.. once we add the cooked rice it will balance off.

It’s time to quickly add the frozen peas, give it a stir and start adding the rice. Remember to have chilled your rice in the fridge to achieve a grainy consistency when it’s all done. I absolutely hate fried rice which clumps together.

Keep stirring to make sure all the rice grains get coated evenly with the dark base we made. If you find that the colour is not dark enough for you, you can always add some more soy sauce at this point. I say at this point as we’ve not added the salt yet. Remember that the soy sauce is salty so if you add more.. adjust the amount of salt you add. Now is the time to add the salt, taste and adjust accordingly. All you’re doing here is basically heating through the rice, so within 4-5 minutes it should be done.

Turn off the stove, add the chopped scallions and give it a good final stir. Below you’ll find a video I did to use as an additional guide in making this vegetable fried rice.

There’s enough vegetable fried rice here for about 6-8 people and it goes well with the Shrimp Stir Fry recipe I put together a while back or just as good on it’s own.

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.

Vegetarian

Distinctive Curry Seim With Potato.

March 5, 2012November 10, 201114 Comments

Seim (see Hyacinth Bean if you don’t know what they are) was yet another dish my mom would cook occasionally, which she couldn’t even force us to eat as kids. She would add coconut milk, left over pieces of stewed meats and even pieces of salted cod to try and get us to eat it… no luck! As a grown man I still don’t have much of an appetite for it and it’s mainly due to the distinctive flavor it possesses. Though it’s cooked in the same manner as bodi, something which I really like, I just can’t fully appreciate that unique sort of flavor seim has. A flavor which is very difficult to describe… can a vegetable/bean be ‘gamey’?

This curry seim recipe is a wonderful vegetarian dish but you can also add pieces of meats as mentioned above, if you’d like to enhance the overall flavor.

You’ll Need…
1 pound seim (cleaned and trimmed)
1 tablespoon madras curry powder (Caribbean blend)
3/4 cup coconut milk
3/4 cup water
1/2 small onion
3 chilies (I had some bird pepper in the fridge)
2 cloves garlic
1/2 teaspoon salt
1 tablespoon veg oil
dash black pepper
2 medium potatoes cubed (I like Yukon gold’s creaminess)

*3 tablespoons water for cooking the curry.

First up, we need to wash, clean and trim the seim (see video at the bottom of the post). Using a sharp pairing knife, strip the edges off the seim, then cut into 2 pieces. The edges will not cook down and will be stringy and tough, so we must remove them. Depending on the size of your seim, cut into 2 or 4 pieces and remember to keep the peas (seeds) as well. Prepare the potato, onion, garlic and pepper so we’re good to go when we get started.

In a fairly deep saucepan, heat the vegetable oil on medium heat, then toss in the madras curry powder, stir and allow to cook for a couple minutes. Then add the sliced onion, garlic and hot pepper so they release their oils and flavor the dish. Give that another minute, then add 3 tablespoons of water and allow to cook for about 3-5 minutes on a low heat. After which you can turn up the heat and allow the curry mixture to cook down completely.(you can also make a slurry with the curry powder, garlic, onion, pepper and water and add to the heated oil as well)

When the liquid dries down and the curry paste we just made starts to get darker and stick to the bottom of the pan, add the trimmed seim, potato chunks, salt, black pepper and give it a good stir.

Next up is to add the coconut milk and water. Bring that up to a boil by raising the heat. Now reduce that to a very gentle simmer, cover the pot and allow to cook for about 30 minutes.

Remember to stir occasionally while it cooks. After 30 minutes the seim should be tender and the potato should start to melt away to form a thick sort of gravy. If there’s a lot of liquid left in the pan, raise the heat so that can burn-off. I recall my mom making this very dry (no gravy), but I do like some gravy to eat with my roti or rice.

I just so happened to have some buss up shut roti in he freezer which I reheated, along with some mango kuchela to round off my meal. This recipe should be enough for four people as a side dish in case you’re wondering.

Before you go I invite you to leave me your comments below.. even if it just to say hello. It’s always appreciated. And don’t forget to join us on facebook and do check out the cooking videos.