Vegetarian Archives | Page 19 of 20

eggplant curry Here’s another one of the dishes my mom would prepare when we were kids which we refused to eat. Her way of getting us to eat it was to cook it without the curry and add leftover stew chicken, pork or beef near the end of the cooking process. Today when she visits I get her to make it several ways.. curry, without curry and I still love adding leftover stewed meats. My dad, the saltfish king that he is only likes this if there’s pieces of salted cod added near the end. According to him, this is the ONLY way this dish should be made.

This version is completely vegetarian, but feel free to add any leftover stewed (Caribbean style) meats you may have in your fridge. Also remember that if you’re looking for a truly unique twist to this, do as my dad would recommend and add some strips of dry salted fish. All you’ll have to do is soak the dried saltfish in hot water, then drain/rinse, shred and add to the pot about 5 minutes at the end of cooking.

You’ll need…
1 eggplant (baigan) about 1-2 lbs – peeled and cubed
1 small onion diced
2 cloves crushed
3 tablespoons water
3 small potatoes cubed
1 tablespoon madras curry powder
1 1/2 tablespoon oil
1/4 teaspoon green seasoning (optional)
1/4 teaspoon salt
dash black pepper
1/4 hot pepper (habanero, scotch bonnet or chilli)

* I”ve also seen people prepare this dish without peeling the eggplant. Personally I find that the skin causes the finished dish to be over-powered with the flavour of the eggplant.

Start off by peeling and dicing the eggplant and potato into cubes (set aside in a bowl). Then peel and slice the onion, pepper and crush the garlic.

baigan and alloo

curry baigan

curry potato with eggplant recipe

eggplant recipe

Pour the oil in a fairly deep saucepan and heat on medium to high heat. When the oil is hot add the curry powder and stir for about 3 minutes, then add the onion, garlic and hot pepper. Allow this to cook for another couple minutes, then add about 3 tablespoons of water and using a spoon try to scrape the pot so the bit of cooked curry will release from the bottom of the pan. When this dries back down (see image below) start adding the cubed eggplant, potato, salt and black pepper (add the green seasoning mix at this point as well – optional). Then reduce to the lowest setting on your stove with the pot covered. Stir occasionally and keep an eye on things. It will release some natural juices which should be enough for it to cook without burning, but if you notice that it starts to stick to the bottom of the pan, it means that your heat may still be a bit too high… add a few tablespoons of water and place the pot on a smaller burner where the heat will be lower.

Allow this to cook for about 25 minutes or until the potato is fully cooked and the eggplant starts to dissolve and marry with the potato. Though not the prettiest looking dish, it’s packed with flavour and quite tasty when paired with roti, fry bake or any type of flat bread you may have.

curry baigan and alloo

curry eggplant

curry eggplant recipe

baigan with potato curry

eggplant with potato recipe

potato with eggplant curry

eggplant curry

curry potato eggplant

trini baigan and alloo

I believe the word “baigan” is Indian in origin and it made it’s way to the Caribbean with the indentured workers that came to the Caribbean in the 1800’s. Do leave me your comments below.

Happy Cooking!

A traditional Trinbago “country” dish with baby bananas.

March 5, 2012August 20, 200969 Comments

banana cooked with salted fish caribbean recipe

I’m sure you’ve seen those tiny little bananas in the supermarket… normally called “baby bananas”. But have you ever given much thought as to what people do with these cute little bananas that look like they forgot to grow up? They’re quite tasty when fully ripe and can be enjoyed just as you would a normal banana, but did you know you can also cook them? Growing up in the country-side on the islands, our diet at times would be considered very rustic by some standards. Especially when you consider the amount of ground provisions that would make it on our dinner table. To this day my sisters don’t fancy anything we’d term “ground provisions” (yam, cassava, green banana, eddoes, dasheen.. etc), but my brother and myself are just like my dad.. we can’t get enough.

Back to the “little people” of the banana world. One of the dishes my mom would prepare using these baby bananas, is a quick boil and fry. Today I got a craving for this dish I grew up on as I strolled the aisle of the supermarket and saw these bananas in stock. Bear in mind that this is entirely from memory, as my mom was en route to New York to visit my brother so I couldn’t do the normal phone call when I need help with a recipe.

I truly hope this is not one of those dishes that’s slowly fading away from the framework that makes up our rich culinary heritage, as we make way for the fast food generation. This is very simple to prepare, hearty and amazingly tasty!

You’ll Need…

1-2 lbs of baby bananas
1 medium onion sliced
pinch of black pepper
1 tablespoon butter
3 tablespoon olive oil
couple slices of hot pepper (I used scotch bonnet) – optional
1 clove garlic crushed
4 oz dry salted fish (I used boneless Pollock)
1 scallion (garnish)

Couple tips before we start.

1. Try to use the bananas before they go ripe (bright yellow), the ideal colour is a greenish yellow and they must be a bit firm if you were to press on them gently. If they’re over-ripe it will be difficult to work with and will not produce the same type of texture we’re hoping to achieve.

2. You can cook the bananas in advance and even place it in the fridge, so they’re cool to the touch when you have to peel them.

Separate the bananas into singles if they came in a bunch, place in a deep pan and cover with water. Put on a medium to high heat and bring to a boil. Pay close attention to this as you must turn off the stove as soon as it comes to a boil or you’ll risk it going too mushy. Remove from the hot water immediately and allow to cool. When cool, peel away the skin so you’re left with the creamy insides of the banana. You’ll notice a couple things happening as the bananas cook… they will change colour (go black in some spots) and they will split. When they split, it’s a good indication that they’re ready to be removed from the boiling water.

banana cooked with salted fish caribbean recipe

banana cooked with salted fish caribbean recipe (10)

banana cooked with salted fish caribbean recipe (11)

banana cooked with salted fish caribbean recipe (8)

While this cools, put the dry salted fish in a fairly deep bowl and pour in enough boiling water to cover it. This will do a couple things for us. It will make the fish more tender to work with and it will remove most of the salt which was used to preserve it. When the water cools (as we did when we made saltfish buljol) squeeze away any remaining water and shred into flakes.

Back to the bananas…they should be cool now, using the “split” that occurred during the quick boiling process as a starting point peel back and remove the skin, then place a bowl and get ready for putting everything together.

In a pan on medium heat pour in the olive oil, then when it’s hot add the flakes of shredded salt fish. Allow this to cook for about 4 minutes so the oil gets infused with the flavour of the saltfish. Then add the sliced onions, crushed garlic, black pepper and if you opt for it.. the slices of hot pepper. This should cook for about 4-6 minutes or until the onion has gone soft and started to go brown. Now add the cooked bananas and tablespoon of butter,. Gently stir everything around and allow to cook on low heat (uncovered) for about 3-5 minutes (when you think it’s been coated with everything in the pot.

* The bananas I used were a bit too ripe (see in pictures).

* If you don’t like saltfish (we can’t be friends then) or prefer not to have it in your diet, feel free to leave it out. It’s still a very tasty dish. However I would recommend using a non-stick pan in that case and allow it to cook a bit longer to encourage the heat to interact with the sugars in the banana and form a nice caramel crust on everything.

banana cooked with salted fish caribbean recipe (9)

banana cooked with salted fish caribbean recipe (7)

banana cooked with salted fish caribbean recipe (2)

banana cooked with salted fish caribbean recipe (6)

banana cooked with salted fish caribbean recipe (13)

banana cooked with salted fish caribbean recipe (4)

banana cooked with salted fish caribbean recipe (15)

banana cooked with salted fish caribbean recipe (3)

banana cooked with salted fish caribbean recipe (5)

banana cooked with salted fish caribbean recipe (16)

banana cooked with salted fish caribbean recipe (14)

The big question of the night is… What do they call these tiny little bananas, besides baby bananas? Now my spelling may be completely wrong as I’m trying to wor it out… “chikito“. You don’t think that the Chikita” brand of bananas got their company name from this little banana, do you?

Desserts Drinks Vegetarian

An energizing mango smoothie with a tinge of orange juice.

March 5, 2012August 15, 200934 Comments

simple mango smoothie recipe Looking back at my childhood it puzzles me as to what was our facination with imported fruits like apples, pears and grapes? It’s funny how when you move away from home you crave the things you took for granted. Like off-the-tree mangoes and oranges. Mangoes with such names as Julie, long, hog, dou dous (sp), belly full, Princess Town starch, calabash, donkey st*nes and turpentine to name a few. Today I’m stuck buying the flavour less stuff we get in the supermarkets. Mangoes that were picked green so they could last the journey to North America and still have some shelf life.

I’m sure this will taste much better if I had the mangoes that grew in our yard as a kid, but you got to use what you have.. right!

You’ll need..

1 Cup diced ripe mango
1 cup yogurt
1 Orange (juice)
6 ice cubes
1 teaspoon honey

This is so simple! Dice one ripe mango into cubes and set aside in the freezer for about 1 hour. Then in you blender, food processor..or the magic bullet that you kinda stole borrowed from your dad, combine the ingredients mentioned above and blend (puree) for about 1-2 minutes.

how to make mango smoothie

orange mango smoothie

caribbean mango smoothie recipe

diced mango for mango smoothie

orange mango smoothie recipe

mango smoothie

tropical mango smoothie

This is so refreshing after a long summer’s day as you’re about to hit the hot tub to unwind!

BTW – I placed the diced mangoes in the freezer so I didn’t have to water-down the smoothie with too much ice. This way I was still able to keep the temperature of the finished drink/dessert chilly! If Tehya wasn’t having some of this with me, I’d add a shot of dark rum or Cointreau just for good measure 🙂

Do leave me your thoughts in he comments box below. Almost forgot.. I didn’t have plain yogurt so I used a vanilla flavoured one which turned out to be awesome.

Seafood Vegetarian

My take on saltfish buljol.

March 5, 2012August 11, 200922 Comments

Though close to the real deal, this recipe is NOT how traditional saltfish buljol is made. My dad would tell us that his grandparents buljol was very simple.. shredded saltfish topped with hot oil. Sliced onions, hot peppers and tomato if you were lucky enough to have those things. In the Caribbean saltfish is “king”. Used on it’s own or as a flavour enhancer, it’s now found in many dishes up and down the Caribbean chain of islands. Gone are the days when saltfish was considered a “poor man’s” meal and ever since the decline of the cod population in eastern Canada, it’s become very expensive.

In my recipe I used salted Alaska pollock, but you’re free to use cod, hake or any other dried salted white fish you may have available to you. I would also recommend that you get the boneless variety to avoid having to remove the tiny bones when preparing this dish.

You’ll need…

1/4 lb dried saltfish
1/2 medium onion sliced very thin
1 medium tomato cubed
1 clove garlic chopped very small
1/4 cup green bell pepper cubed
1 green onion (scallion) chopped thin
dash of black pepper
4 tablespoons extra virgin olive oil

Place the salted fish in a deep bowl and boil enough water to completely cover it. After the water reaches boiling point (I use our electric kettle) pour it over the fish and allow it to soak for about 15 minutes or until it’s cool enough to work with. This water will help remove most of the “salt” that was used to cure the fish, or you’ll be stuck with a very salty dish. Not only does the hot water help remove the excess salt, it also makes the fish a bit tender and easier to shred.

Drain and rinse with tap water, then shred the fish into tiny bits. Try and squeeze out any remaining water that it may still have as best as possible.

saltfish with onions

how to cook saltfish

salted cod recipe

Now slice, dice and chop the pepper, onion, tomato, scallion and garlic and add to the bowl with the shredded saltfish. Give it a good dose of fresh cracked black pepper and mix. Finally, heat the olive oil in a frying an and just before it starts to smoke, pour the heated olive oil onto the everything in the bowl. Mix thoroughly and serve.

ingredients for saltfish buljol

saltfish buljol recipe

saltfish choka

fish recipe

trini saltfish buljol

saltfish buljol trinidad

salted cod

Saltfish buljol can be served with ground provisions, rice and dhal, stuffed into fry bake, on sandwiches and as a topping for crackers. Add a bit more tomato, green and red bell peppers and toss in some shredded cabbage and you’ll have a great salad.

Did you know?

Saltfish and the dishes made from it are known by many different names, for example baccalà (Italian), bacalhau (Portuguese), bacalao (Spanish), bacallà (Catalan), morue (French), klippfisk/clipfish (Scandinavian), saltfiskur (Icelandic), bakalar (Croatian), and buljol (Caribbean).

Please leave me your comments below.

Breads & Bakes Seafood Vegetarian

A rustic fry bake recipe.

May 28, 2025August 7, 200973 Comments

trinidad fry bake Last week while briefly helping my sister in the kitchen at the King and Queen of Caribana event, I saw how easy it was for my mom to make up batches of fry bake to stuff with saltfish and/or shark. She made it seem so effortless I was convinced that I could easily master this. The “one” problem though.. I can’t knead flour. Then I remember that when the girls and I make pizza we would get the dough already premade from the grocery store. Could this pizza dough work?

Typical fry bake does not contain yeast , but pizza dough does have this active ingredient. Don’t be alarmed though, the pizza dough gives it the normal crispy/crunchy outside but I find with the yeast the inside is much more fluffy and the dough itself is very easy to work with.

Fry bake is very similar to fry roti and the only difference I could see between the two is the shape. When my mom would make fry roti she would use the rolling pin to make a huge circle, then cut that circle in 4 wedges (like how you would slice pizza) and deep fry it the very same way as you would fry bake. Same thing, different names!

Note: We all know the warnings about eating too much fried foods, so try to use an oil that’s low in cholesterol and saturated fats.

You’ll need…

1 package of pizza dough (I think it’s about 1 lb)
Vegetable oil for frying (about 3-4 cups)
flour for dusting

If you’re making the dough from scratch you’ll need…

4 cups flour (sifted)
1 teaspoon salt
3-4 teaspoon baking powder
1 1/2 cups water
* (Knead and allow to rest for about 30 minutes at least)

Using the pre-made pizza dough, remove from the fridge and allow to come up to room temperature. Then open from package and divide into tennis ball size dough balls. Dust your counter, hands and rolling pin with flour so the dough does not cling or stick while working with it.

fry bake dough

trini fry bake

dough for fry bake

fry bake for shark

Since 3 is more than enough for me I put the remaining dough in a freezer ziplock bag and into the freezer it goes for the next time I feel like having some fry bake. The next step is to put the oil to heat in a frying pan and start making the dough balls into the required circle shape. Using the rolling pin (remember to dust with flour) work back and forth, flipping to the other side until you form a circle about 6 inches in diameter.

fry bake trini style

fry bake

cooking fry roti

When the oil is heated place the dough you just worked into a circle. Remember to place it in the hot oil in an action so it’s away from you to prevent getting burned with the hot oil. As soon as you place it in the hot oil (within a few seconds), using a fork try to flip it to the other side in a quick motion. I was told that this helps it get that even surface and allows it to swell so you have that pocket that you can stuff. Continue flipping every 30 seconds or so until it’s swollen and gets to a nice golden brown colour. Remove from the oil at this point and place on paper towels to get rid of some of the excess oil used in frying. Repeat these steps for the remaining dough you have.

how to cook fry bake

making fry bake for saltfish

trinidad fry bake recipe

fry bake for saltfish

fry roti recipe

trinidad fry bake

Serve hot so your guests will get that crunchy exterior that’s so wonderful. To stuff, all you have to do cut it open as you would slice a bagel and stuff with whatever you feel like having. Typically it would be stuffed with saltfish buljol and/or deep fried tidbits of battered shark meat and topped with coleslaw, slices of tomato, cucumber and some sort of hot sauce and/or garlic mayo.

If you ever visit Maracas Bay beach in Trinidad you must try the bake and shark at Richard’s.. this joint is so popular with locals and tourists alike, it was even featured on Andrew Zimmern show, Bizzare Foods. Andy also listed it as one of the top 10 food he’s ever had.

Besides being something you can stuff, fry bake is our version of bread at breakfast and can also be used to eat with stews and curries. We’d just rip a piece and dip it into the wonderful gravies from curry and stewed dishes as I’ve featured here in the past.

Vegetarian

You may call it baba ganush, to me it’s baigan choka.

March 5, 2012July 31, 200936 Comments

baigan choka recipe A few years ago Caron’s aunt and grandmother had stopped by for a visit as I was getting ready to put an eggplant on the BBQ to get it roasted for one of my favourite childhood dishes, baigan choka. When I explained what I was about to do, they mentioned that they had something similar before called baba ganush. Baba what? After looking up the recipe on the internet I could see why they had said that it was similar.

Couple pointers before we get to the recipe.

Buying the baigan (eggplant). When at market or grocery try to get an eggplant that’s fresh looking. Look at the stem for a nice green colour and the eggplant itself should be firm to the touch, no markings or blemishes and shiny. Place the eggplant in your hand and feel the weight of it. You DON’T want something that’s “heavy” and too solid. Those will be packed with seeds and not as fleshy as you’d like it to be. When you lift it, it should feel light for it’s size and almost feel hollow.

The pepper. Try to get a “young” green habanero pepper. A young pepper is one that’s not fully mature and you can tell this by it’s lack of luster and pale green colour. This will allow you to have the flavour of the pepper without much heat. The one in the pic is young, though it does not have the pale green colour I mentioned. From years of experience I can tell if the pepper is not mature yet just by looking at it. When you slice it open you should also see seeds that are white in colour and not mature… as if they’re just developing.

* Personally the pepper is one of the most integral parts of this recipe, so you’ll see that I use much more than most people. But the pepper can be optional since the garlic and onions does give the dish a good punch all on it’s own.

You’ll need…

1 large eggplant (baigan) (1-2 lbs)
1/4 teaspoon salt
2 table spoon olive oil (extra virgin is best)
1/4 medium onion sliced
1 clove garlic (add more if yo wish)
1 young green habanero pepper (or any hot pepper – optional)

NOTE: I like roasting the eggplant on my BBQ or any open flame. The smoky taste is what I grew up on and will not change things. You may also stick in it your oven for about 30 minutes at 375-400, in your microwave on high (can’t say how long, since I’ve never done this) and back in the day my mom used to wrap it in tin-foil and place it on the open flame on the stove. The stove method is probably best of the 3 other methods I mentioned, but it can be very messy and your entire home will have that smoky / roasted smell.

Start by preheating your grill to about 400 degrees. Then trim the stem of the eggplant and using a pairing knife, stab some slits into it. Especially where it’s really thick and near the stem area as this will allow it to cook faster and evenly. I usually do about 5 slits, but this all depends on how large an eggplant you get.

eggplant choka baigan

choka recipe

When the grill gets to temp, place the eggplant over the direct flame. Allow this to cook for about 25 minutes in total, but turn/flip every 10 minutes or so to allow for even cooking. I usually place my pepper over the flame briefly as well, so it gets a bit charred.

roasting eggplant for choka

roast eggplant recipe

While this cooks… in a bowl add the salt, garlic (slice to make it easier to crush) and the pepper. Then crush to a fine paste. You can use a mortar and pestle.

trini baigan choka

roasted eggplant choka

After the eggplant is done cooking, it’s time to take the cooked fleshy insides out for the dish. Do so by cutting across the top (just below the stem, then cut in the middle (top to bottom). Peel back to open and start scraping the cooked inside with a spoon. Place this into the bowl with the other crushed ingredients. Discard the empty shell like skin that’s left back.

eggplant choka recipe

preparing eggplant choka

vegeterian recipe

Using a pestle or potato masher (I have my trusty wooden pounder) mash the lot of cooked eggplant so there’s no clumps or stringy parts. Then slice the onions directly onto the mixture. Heat the oil over high heat and when it at the point where you can see smoke starting to escape from the frying pan, pour the oil directly onto the onions and eggplant. This will help cook the onion and add some flavour to the dish. My uncle says that he usually cooks the sliced onions in the oil before pouring it into the bowl. But I love the bit of texture and punch the raw onions adds. After pouring the oil, stir thoroughly and serve.

trini eggplant recipe

trinidad baigan choka

preparing baigan choka

eggplant choka

how to make baigan choka

Used as a side for hot roti or fry bake, this can also be used for a dip with crackers, toasted flat bread wedges, pita and in wraps. I’m sure it will also go well with East Indian type flat breads such as Chapati,Naan and Luchi.

Do you have a different recipe for baigan choka? Leave me a comment below, I’d love to hear from you.

* Due to the roasting of the eggplant, the onions and the garlic… don;t eat this and be all up in your significant other face. You can floss, brush, listerine and use gum.. there will still be a hint of garlic left back.

Vegetarian

Curry pigeon peas with potato.

March 5, 2012July 28, 200935 Comments

curry pigeon peas recipe (8) The taste and texture is totally different than if you were lucky enough to have fresh picked and shelled pigeon peas, but that’s probably the only thing I’m yet to see selling in the Caribbean specialty stores… even in Toronto, so I have no choice but to use the stuff we get in the can. I must add also that if you were to use the fresh stuff this recipe would not work the way it is, as the cooking process for fresh pigeon peas is a bit different. Especially how long it would take to cook.

In my recipe not only am I using canned pigeon peas, but I’m also using a potato to help thicken the finished sauce. Traditionally when making curry pigeon peas potato would never be used, but instead “tannia” would be the thickener of choice.

You’ll need…

1 can green pigeon peas
1 onion sliced (divided in 2 portions)
1 green onion chopped (scallions)
1 med potato cubed
2 cloves garlic crushed
2 slices hot pepper (habanero) optional
dash black pepper
1 tablespoon curry powder
1/4 teaspoon roasted geera powder (cumin)
4-5 tablespoon water
1 1/2 cups water
1 table spoon vegetable oil
1-2 leaves shado beni (optional) chopped fine.
1/4 teaspoon salt (check near complete to add more if required)

Start by preparing the ingedients. I usually drain and rinse the canned peas to remove the brine-like liquid it’s normally packaged in.

curry pigeon peas recipe

curry pigeon peas recipe (6)

In a small bowl add the curry, geera, crushed garlic, black pepper and 1/2 of the sliced oinions. Then pour in about 4-5 tablespoons of water and mix. Heat the oil in a sauce pan and pour in the curry mixture we just made. Allow this to cook on med-high heat until all the liquid has dried up.

curry pigeon peas recipe (9)

curry pigeon peas recipe (11)

curry pigeon peas recipe (3)

curry pigeon peas recipe (12)

At this point get ready to add the peas, remaining onion, slices of pepper. potato wedges, scallion, salt and shado beni if you’ve decide to use it. Stir around so everything gets coated with the cooked curry.. about 3-5 minutes. Now Add the 1 1/2 cup of water and bring to a boil then cover and let simmer on low heat for about 20 minutes (until potato is tender).

curry pigeon peas recipe (4)

curry pigeon peas recipe (7)

curry pigeon peas recipe (2)

After the 20 minutes or so, use the back of your spoon to crush the potato to help thicken the sauce. Remove from the heat and get ready to serve. Remember to check near the end to see if your taste requires more salt. If for some reason you find that it’s a bit salty you can always add a diced tomato to help absorb some of the salty taste.

curry pigeon peas recipe (8)

curry pigeon peas recipe (5)

In the event you’re wondering what tannia is…

English: tannia, tania; yautia, new cocoyam tanier; Spanish: yautía, malanga (Antilles), macal (Mexico [Yucatán]), quiscamote (Honduras), tiquisque (Costa Rica), otó (Panama), okumo (Venezuela), uncucha (Peru), gualuza (Bolivia), malangay (Colombia); Portuguese: taioba, mangareto, mangarito, mangarás (Brazil); French: chou Caribe (Antilles); other languages: queiquexque (Mexico), tannia, taniera (Antilles)

* Be sure to leave me your comments below.

Vegetarian

Delectable French beans cooked in coconut milk.

March 5, 2012July 20, 200935 Comments

caribbean french beans This is another dish I would not touch as a child, but as an adult I can’t get enough. Truth be told I hardly ever cook anything that does not contain meat (I could NEVER survive as a vegetarian), but there are days when I just can’t stand the smell or sight of anything meat related. This is one of those days. Though I used French beans (cheap at Costco) this recipe is also good for string beans and “bodi” which is also known as yard beans in other cultures (long beans in China). I got this recipe over the phone from my mom, as she’s the absolute best at making this. Let’s see if I can do her recipe justice…

You’ll need..

1/2 kilo (about a lb) fresh French beans (trimmed and cut into 2-3 cm pieces)
1 medium tomato (diced)
1 medium onion (sliced)
2 cloves garlic crushed with the side of your knife and minced
1/2 teaspoon salt
1/4 teaspoon black pepper (fresh ground works best)
2-3 tablespoons of coconut milk (cream)
1 tablespoon olive oil

Wash and trim the beans by removing the tips and then cut into 2-3 cm pieces. Also prepare the onion, garlic and tomato by slicing, dicing and crushing.

french beans recipe

trimmed french beans

french beans

seasoned french beans recipe

In a sauce pan, heat the olive oil on medium to high heat and add a 1/3 of the sliced onion. Allow to cook for a couple minutes, until they’re tender and starting to brown.

cooked french beans

Gently (since the beans are wet from washing, it may splatter when it gets in contact with the heated oil/onion), start adding the beans to the pan. Remember to stir around a bit. Give this a couple minutes, then add the salt, black pepper, diced tomato, remaining sliced onions and the crushed garlic. Set the heat to medium and cover the pan.

trni string beans recipe

trini french beans recipe

cooking french beans

After about 10 minutes, add the coconut cream. I usually get the cream coconut that comes in a block and I just cut a piece off and add it to whatever I’m cooking. But if you have the liquid form, that’s just as effective.

Here’s a pic of the one I usually purchase…

coconut milk french beans

Cook for another 10 minutes or so and remember to stir every 4 minutes to ensure that everything get’s coated and cooked in the coconut cream/milk.If you find that the beans released any natural juices (water) while the lid was on, remove the lid during the final 4-6 minutes.

french beans with garlic

caribbean french beans

vegetarian french beans recipe

Let me know your thoughts on this and any of the other recipes found on CaribbeanPot.com in the comments box below or by email via the contact link above.

So where’s the heat? You can spice things up by adding some sliced chili or habanero peppers while cooking.

Seafood Vegetarian

What happens when you introduce shrimp to butternut squash?

March 5, 2012July 14, 200932 Comments

butternut squash recipe Sounds like a bad combo? Not if you’ve ever tasted my mom’s recipe for pumpkin (butternut squash in this case) cooked until it’s melted and as you turn of the heat you add some cooked shrimp to the mix. As a kid pumpkin and/or squash was one of those things we (my brother and sisters) would never allow to enter our mouth (we had a sentry posted at the entry to REFUSE all pumpkin-like food ) but as an adult the few times we can get our mom to cook it for us, we’re ever so thankful.

Here’s my take on my mom’s recipe for butternut squash with shrimp. Feel free to use any type of cooking (not the carving type you get for Halloween) pumpkin if you wish.

You’ll need….

1 butternut squash (about 2lbs) – peeled and diced
1/2 small onion – chopped
2 cloves garlic – sliced thin or crushed
1/4 teaspoon salt
1 tablespoon olive oil
1/8 teaspoon black pepper
1/4 habanero pepper (optional)
1/4 teaspoon brown sugar

For the shrimp….

10 medium shrimp – peeled and deveined
1/4 small onion – chopped
1 clove garlic – crushed
1/4 teaspoon ketchup
1 tablespoon cilantro – chopped
dash of black pepper
dash of worchester sauce
1/2 teaspoon vegetable oil

NOTE: Though adding the shrimp gives it another layer of flavour, vegetarians can abstain from this step.

Start by cutting open the squash and as you would cut a watermelon into slices, do the same (you will need a heavy kitchen kinfe) . It can be a bit tough, but with a sharp potato peeler or as in my case a paring knife peel the skin away. Then using a spoon, scrape out all the seeds and surrounding tissue. Wash and slice into 1/2 inch cubes so it will cook fast.

butternut squash

butternut squash recipe (2)

Then dice the onion, garlic and pepper. After which you can now place a saucepan on med-high heat and pour in the olive oil. As the oil heats and comes close to smoking, add the onion and garlic. Allow to cook for about 2-3 minutes, then add the cubed squash.

how to cook pumpkin

onions ofr squash recipe

phpwlubqLAM

With the heat between medium and low, add the sliced pepper (optional) black pepper and salt, then cover and let simmer for about 20 minutes. While this simmers lets get the shrimp seasoned and cooked.

Place the cleaned shrimp in a bowl and season with the ingredients mentioned above for this step (minus the oil). In another sauce pan heat the oil and add the seasoned shrimp. Keep the heat on high and only cook for about 3-5 minutes. When the shrimp turns changes colour, it’s a good indication that it’s cooked. Overcooking with cause the shrimp to go tough and change the flavour and texture of it. Don’t cover the sauce pan or it will spring a lot of water and stir as it cooks. Remove from over the burner when you’re done or the remaining heat will continue to cook the shrimp.

phpWDLsqlAM

shrimp and pumpkin recipe

trinidad pumpkin recipe

shrimp with squash recipe

Back to the squash. After the 20 minutes the cubes should be tender and melting away, this is when you can add the brown sugar. Using the back or your cooking spoon, press down on the cubes of squash to make into a chunky paste. If it’s a bit runny at this point, allow any liquid to burn off. When the paste like consistency is thick and free from any liquid turn off the heat and add the shrimp we just cooked. Stir it in well to add the shrimp flavor to the entire dish.

vegetarian recipe butternut squash

how to cook butternut squash

butternut squash with shrimp

vegetarian pumpkin recipe

Maybe you have a different way of preparing this dish or one that similar? Leave me your comments below. BTW, don’t forget to taste for salt.

Seafood Vegetarian

A vintage “Trinbagonian” fish broth. The cure for hangovers?

March 5, 2012July 4, 200933 Comments

trini fish broth recipe The love for fish broth (fish soup) I inherited from my uncle B. After a weekend of partying he’d usually make this soup as he claims it’s the best “thing” for a hangover and as his sidekick, I’d be very involved. Though it’s been years since I last had this, I’d have to say that I did his recipe justice. One sip and I was taken back to the age of 6 or 7.

I’ve got to mention a couple things before we start… 1. Though macaroni is an integral part of this dish, I have no love for pasta so I don’t include it im my preparations. But feel free to add any of your favourite “noodle” type pasta near the end of cooking. 2. I used sea bass in my recipe, since this dish is usually made from ‘cheap” fish. The problem with using such a fish is that you will encounter many tiny bones (be careful when eating). My suggestion would be to get any fillet of fish (fresh and from the ocean) so you’ll avoid having to worry about the tiny bones.

You’ll need…

1 fish (about 1 1/2 lbs) I used a sea bass.(cut into pieces)
4 cups fish stock
2 cups water
2 potatoes (cut in 8’s)
3 green cooking bananas (peeled and diced)
1 green onion (scallion) (chopped)
5 small okras (chopped)
1 onion (diced)
3 cloves of garlic diced
2 baby bok choy
1 tablespoon oil
1/4 hot pepper (use 2 pimentos if you have, if not use your favourite hot pepper)
1 tablespoon GoldenRay butter
1 lime
Macaroni (or you fav noodle type pasta)
1/2 teaspoon salt
1 teaspoon green seasoning
1 tomato
1 carrot
1 stalk celery
3 tablespoon cilantro (chopped)
1 teaspoon Worcestershire sauce

Lets start off by preparing the fish. Cut the fish into serving size pieces, wash and season. To season all we’ll use is the green seasoning, salt and tomato. Now set aside to marinate as we get other ingredients ready.

fish soup recipe

seasoning for fish broth

Chop and dice all the vegetables, including the potato, carrot, bok choy, onion, garlic, celery, okra, green banana (I’ll post a short video on how to peel green bananas in a future post) and hot pepper. In a soup pot, add the oil and heat. Then start by adding the onion, then the garlic and cook for a few minutes. Now you can add the rest of the vegetables that we chopped and diced.

Remember to take off the stems off the okra and discard.

okra for fish broth

okra

ingredients for fish broth

This is what the green banana will look like after it’s been peeled and diced…

green banana for fish broth

Here’s how to chop the celery and bok choy.

fish broth

fish soup

trini fish broth

Now we can add the 4 cups of fish stock, the 2 cups of water and worcestershire sauce into the pot with ALL the vegetables. Allow to come to a boil then cover and reduce to a simmer for about 15 minutes. After it’s been simmering for the 15 mins we can now add the fish, the butter and cilantro.

trinidad fish soup

This is what GoldenRay butter looks like if you’re not familiar with it.

trini salt butter

goldenray butter

Let this all cook for another 10-15 minutes or so on a gentle heat. The last 7 minutes is when you can add the macaroni if you wish. You have a couple options with the finished dish. You can squeeze the lime juice directly into the pot or you can slice it and allow your guests to squeeze it themselves in their soup bowl. You can also top this with some chopped cilantro and additional hotsauce.

caribbean fish soup recipe

Tips.

Since we seasoned the fish with salt, used fish stock (contains salt) and added the golden ray (also known as salt butter) you probably won’t need to add any further salt. But do taste at the end and add accordingly.

After you’ve added the pieces of seasoned fish, try not to over-stir the pot or you risk the fish breaking apart.

Final tip for the day… add a couple drops of Angostura bitters near the end for an extra layer of flavour.

Vegetarian

You say guacamole, I say zaboca choka.

March 5, 2012June 25, 200938 Comments

trini zaboca choka Zaboca (avocado) season was one of favourite times of the year when we were growing up on the islands. Now my seasons are reduced to summer, winter, spring and fall. As a kid we enjoyed, mango season, avocado season, plum season.. you get the picture… the fruit dictated the seasons for us. To this day, whenever someone’s visiting Canada from the islands they usually bring me some of those wonderful pears we call Zaboca(providing they’re in season). Sure they’re readily available in the grocery stores here, but they’re the tiny varieties we get from California and Mexico. On the islands we grow some that are just as or even bigger that grapefruits. I was at the supermarket this morning and after my eyes focused on the pile of avocados from California it occurred to me that I haven’t posted a zaboca choka recipe yet. Enjoy!

You’ll need…

1 tablespoon minced sweet onion
1 clove garlic crushed
1 teaspoon fresh squeezed lemon juice
dash of salt (less that 1/8 teaspoon)
1 med-large avocado (ripe)
1 teaspoon minced cilantro or shado beni
1/4 habanero or your favourite hot pepper

Start by crushing the garlic, hot pepper and salt. Place these ingredients in a bowl or mortar and crush to a fine paste. The salt will help break everything down.

zaboca choka

avocado choka

Peel and slice the avocado in pieces, then place in the same bowl with the crushed pepper and garlic, now crush this as well. You can also use the back of a fork to crush the avocado as well. I have a wooden pestle that I use for instances like this.

dip recipe

avacado dip recipe

Mince the onion and cilantro (or shado beni) and add to the mixture. If you don’t like the texture of minced onions, you may also grate the onion into the mix instead. Now add the lemon juice, stir and taste for salt. In the past I’ve also added a teaspoon of extra virgin olive oil to the mixture. This is up to you.

trinidad zaboca choka

avacado dip recipe

trini zaboca choka

Serving Suggestions.

– as a dip for your favourite corn chips or crackers

– as a spread on sandwiches

– as a spread on tortilla type wraps (I would add a bit of water cress or lettuce with this on a wrap)

– as a filling for pita bread

and… with hot roti or fry bake as I enjoyed as a kid. This morning I enjoyed mine on sourdough bread sandwich.

Leave me your comments below.

Drinks Seafood Side Dishes Vegetarian

Were we making ceviche all along?

May 27, 2025June 4, 200949 Comments

oyster

I think I was about 9 years old the very first time I had the opportunity to sample one of the Friday night rituals in Marabella. A small town, known for it’s vibrant weekend market and the hub for oil workers after work on a Friday evening. That ritual being “oyster cocktails”. A spicy drink made from oysters harvested that day in the Gulf Of Paria (eastern shores of Trinidad). You’d go over to the stall that sold it and had to choose how spicy, how large and what type of additional seasons you wanted as you placed your order. Street food at it’s best!

The stalls would be lined up around the same area (Marabella round-about) that had people also selling doubles, roast corn, black pudding and many other delectable delights! The hardest thing was deciding which option to go with. However, the Oyster Cocktail was merely used as an appetizer… as far as I knew. Later on I learned that the older folks considered it an aphrodisiac and those with “plans” would stop by here first before going on their mission.

It’s been more than 20 years since I last had this, so what you’re about to experience is all from memory and what I could recall tasting (ingredients). I’m sure you may have a different version and I do encourage you to post yours in the comments box below.

You’ll need…

2 large oysters

3 pieces of chives (sliced thin)

1 clove of garlic (crushed, then minced)

1/2 large tomato – diced

1 large lemon (juice)

1 lime (juice)

1/4 cup cold water

1 teaspoon ketchup

dash black pepper

dash salt (as to your liking)

1 teaspoon soy sauce (optional)

3-5 leaves of shado beni or (3 tablespoons of cilantro minced)

1 habanero pepper (or your fav hot pepper)

Start by taking the oyster flesh from within the shell… if you notice there’s liquid in the shell, do keep that. Pour the oyster and any juices into a small container.

pepper-oyster-drink-trinidad

open-oyster

oysters

Now start by mincing all the ingredients into very small pieces. (garlic, chives, tomato, shado beni and habanero – include the seeds for that extra PUNCH!)

garlic-for-oyster

minced-garlic-for-oysters

minced-tomato-for-spicy-oysters

Place all the minced items in a bowl.

oyster-cocktail-recipe

oyster-cocktail

Go back to the bowl you have the Oysters in and place in on a cutting surface. Like everything else, you want to mince the 2 oysters as well.

sliced-oysters

Add everything into the bowl. Remember to get the oyster juice from the original container you had the oysters sitting in before you minced them. Now all the other ingredients, including the juice of the lime and lemon. Don’t forget the water and to taste for salt.

oyster-cocktail-ingredients

spicy-oyster-cocktail-recipe

Mix everything around and allow to marinate a bit. I usually place it in a plastic container with a screw type lid into the fridge. How to serve? Get out those fancy “shot” glasses you’ve been collecting and fill each with a shot of this spicy aphrodisiac, then just before dinner serve chilled.

p60202861

BTW, do you see the similarity to ceviche?

Vegetarian

Curry eggplant with potato (curry baigan and aloo).

A traditional Trinbago “country” dish with baby bananas.

An energizing mango smoothie with a tinge of orange juice.

My take on saltfish buljol.

A rustic fry bake recipe.

You may call it baba ganush, to me it’s baigan choka.

Curry pigeon peas with potato.

Delectable French beans cooked in coconut milk.

What happens when you introduce shrimp to butternut squash?

A vintage “Trinbagonian” fish broth. The cure for hangovers?

You say guacamole, I say zaboca choka.

Were we making ceviche all along?

Log In