Vegetarian Archives | Page 4 of 25

Coconut French Toast with Caramel Passionfruit Sauce

Confession time! I’ve never been a fan of sweet foods, especially French toast. It wasn’t something I grew up eating back home in the islands either. But when a fan challenged me to put a Caribbean spin on classic French toast, I couldn’t resist. The result? This recipe right here: Coconut French Toast with Banana Passion Fruit Caramel Sauce. If you’re into French toast, you’re going to love this version, especially with that lush caramel passion fruit sauce drizzled on top. Trust me, your brunch game is about to level up!

This Caribbean-style French toast brings a tropical flair to your breakfast table. Thick slices of day-old bread are soaked in a coconut milk and egg mixture, then pan-fried to golden perfection. The dish is elevated with a rich banana and passion fruit caramel sauce, making it a decadent treat for brunch or a special breakfast.

Ingredient Guide

Bread: Use day-old bread, sliced ¾–1 inch (2–2.5 cm) thick, to absorb the coconut batter without falling apart.
Coconut Milk: Provides a creamy, tropical flavor base for both the batter and the caramel sauce.
Passion Fruit: Adds a tangy brightness to the caramel sauce; use the pulp for best results.
Bananas: Sliced ripe bananas contribute sweetness and texture to the topping.
Brown Sugar: Golden brown sugar is ideal for creating a rich, amber caramel.
Spices: Nutmeg, cinnamon, and ground ginger infuse warmth and depth into the dish.
Maple Syrup: Enhances the caramel sauce with natural sweetness and complexity.

Shopping Made Easy

Bread: Opt for sturdy, day-old bread like brioche or challah, available at most bakeries or grocery stores.
Coconut Milk: Found in the international or canned goods aisle; choose full-fat for a richer flavor.
Passion Fruit: Look for fresh passion fruit in the produce section; if unavailable, check the frozen fruit aisle for pulp.
Bananas: Select ripe bananas with brown spots for optimal sweetness.
Spices: Nutmeg, cinnamon, and ground ginger are commonly found in the spice aisle.
Maple Syrup: Available in the breakfast or natural foods section; use pure maple syrup for best taste.

Cooking Notes from the Kitchen

Allow the bread slices to soak thoroughly in the coconut batter for maximum flavor absorption.
Monitor the sugar closely as it melts to prevent burning; aim for a golden amber color before adding other ingredients.
Cook the French toast on medium-low heat to ensure even browning and thorough cooking without burning.
Top the French toast with the warm banana passion fruit caramel sauce just before serving for the best texture and flavor

Coconut French Toast with Banana Passion Fruit Caramel Sauce

This Caribbean-inspired French toast combines the creamy richness of coconut milk with the tropical flavors of banana and passion fruit, creating a delightful dish perfect for brunch or a special breakfast treat.

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Prep Time 10

Cook Time 15

Total Time 25

Course Breakfast, Chris’s Kitchen, Comfort Food, Fall Recipes, Vegetarian, Winter Recipes

Cuisine Fusion

Servings

Ingredients

4 slices Bread one day old, ¾–1 inch / 2–2.5 cm thick
2 large eggs
1 cup coconut milk
1 teaspoon vanilla extract
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1 pinch salt optional

For the Banana Passion Fruit Caramel Sauce

2 tablespoons golden brown sugar
1 cup coconut milk
1/4 teaspoon ground ginger
1 pinch salt
1 passion fruit pulp only
2 ripe bananas sliced
1 tablespoon butter
2 tablespoons pure maple syrup

For Cooking

1 1/2 tablespoons butter
1 1/2 tablespoons coconut oil

Instructions

In a mixing bowl, whisk together the eggs, 1 cup coconut milk, vanilla extract, nutmeg, cinnamon, and a pinch of salt if using.
Place the bread slices in the batter, ensuring they are fully submerged. Allow them to soak until the mixture is absorbed.
In a non-stick saucepan over medium heat, melt the brown sugar until it becomes frothy and amber-colored. Carefully add the coconut milk, whisking continuously. Stir in the ground ginger and a pinch of salt.
Add the passion fruit pulp and sliced bananas, mixing well to coat. Let the mixture simmer for about 5 minutes. Add the butter and maple syrup, stirring until the sauce thickens to your desired consistency.
Heat the butter and coconut oil in a non-stick pan over medium-low heat. Place the soaked bread slices in the pan and cook for about 3 minutes on each side, or until golden brown. Flip the slices a couple more times, cooking for an additional 2 minutes per side to ensure they are cooked through. Adjust the heat as necessary to prevent burning.
Cut the French toast slices into triangles if desired and top with the warm banana passion fruit caramel sauce. Serve immediately!

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Featured Trinidadian Vegan Vegetarian

Curry Chickpeas with Potato and Spinach

January 7, 2026May 8, 2025Leave a Comment

As a small fella growing up in Trinidad and Tobago, one of my favorite Saturday morning dishes was curry aloo, potato curry, served with hot sada roti and a bit of mango kuchela on the side.

This Classic Curry Chickpeas with Potato & Spinach takes that childhood favorite and builds on it with the addition of canned chickpeas (channa) and fresh baby spinach for a rich and filling one-pot meal. If you’re looking for a quick Caribbean vegan curry or a gluten-free chickpea curry recipe with real island flavor, this one’s a sure hit. The madras curry base, green seasoning, cumin, and garlic come together in perfect harmony. And once you scoop that thick, fragrant sauce up with roti or rice, you’ll know you’ve got a new favorite on your hands.

Ingredient Guide

Vegetable Oil: Use a neutral oil like sunflower or canola to sauté aromatics and form the curry base.
Onion: Adds sweetness and depth; cook low and slow to soften.
Garlic: Boosts savoriness and complements the curry and cumin.
Cumin Seeds (geera): Add earthy, roasted depth typical of Trinidadian curry dishes.
Scotch Bonnet Pepper: Brings heat and aroma; use less or omit for a milder version.
Black Pepper: Adds a layer of background spice.
Curry Powder (Madras Blend): The flavor foundation—cook thoroughly to eliminate rawness.
Caribbean Green Seasoning: Gives herbal depth and signature island taste; use homemade or bottled.
Potatoes: Add creaminess and body to the dish; waxy or all-purpose potatoes work best.
Chickpeas: Convenient and protein-rich; rinse well to remove excess salt and starch.
Baby Spinach: Wilts quickly and balances the richness; frozen can be used if well-drained.
Salt: Season to taste; adjust at the end after flavors develop.
Water: Used to simmer the curry and control thickness.

Shopping Made Easy

Canned chickpeas are easy to use, rinse thoroughly to remove brine.
Madras curry powder is available in Caribbean or Indian grocery aisles—look for bright yellow color and deep aroma.
Use baby spinach for quick cooking, or substitute frozen chopped spinach if drained well.
Caribbean green seasoning can be made at home with herbs like thyme, scallion, and garlic or purchased pre-made.
Choose medium-starch potatoes that hold their shape but still soften nicely in curry.

Cooking Notes from the Kitchen

Sauté aromatics low and slow to build the best curry flavor base.
Cook curry powder fully to avoid a raw or bitter aftertaste.
Crushing some of the potatoes and chickpeas at the end thickens the curry naturally.
The curry will thicken as it cools, so adjust water based on how you plan to serve it—roti calls for more gravy.
Taste and adjust salt after simmering, not before.

Can I use dried chickpeas instead of canned?

Yes, just soak overnight and boil until tender before using. Adjust the cooking time accordingly.

Is this dish freezer-friendly?

It freezes well. Cool completely and store in portions. Reheat gently and add a splash of water if too thick.

What’s the best spinach substitute?

You can use shado beni (culantro), callaloo leaves, or even chopped kale; just add a few minutes of cooking time.

Can I leave out the scotch bonnet?

Yes, especially if you’re sensitive to spice. The curry will still have great flavor without it.

Curry Chickpeas with Potato and Spinach

A hearty vegan Caribbean curry made with tender chickpeas, creamy potato, and wilted baby spinach in a richly spiced sauce.

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Prep Time 10

Cook Time 30

Total Time 40

Course Vegan, Vegetarian

Cuisine Trinidadian

Ingredients

2-3 tablespoons vegetable oil
1/2 onion medium, diced
4 cloves garlic diced
1/2 teaspoon cumin seeds geera
1/2 scotch bonnet pepper thinly sliced
1/4 teaspoon black pepper
2 1/2 tablespoons curry powder madras blend
1 teaspoon Caribbean Green Seasoning
3 potatoes large; cut into 2-inch cubes
1 can chickpeas rinsed
1/2 pound baby spinach
1/2 teaspoon salt adjust to taste
2 1/2-3 cups water

Instructions

Heat oil in a wide pan on medium heat. Add onion and garlic, reduce heat to low, and sauté for 2–3 minutes.
Add cumin seeds and scotch bonnet. Cook for another 1–2 minutes.
Add the Cumin Seeds (1/2 teaspoon), along with the Scotch Bonnet Pepper (1/2) and Freshly Ground Black Pepper (1/4 teaspoon) and cook another 1-2 minutes.
Stir in curry powder and cook for 3–5 minutes, stirring constantly, to toast and deepen flavor.
Add potatoes and increase heat to medium-high. Stir well to coat in the curry base.
Add chickpeas, water, and green seasoning. Bring to a boil.
Reduce heat, cover slightly, and simmer gently for 25 minutes. Add salt and stir.
Use a spoon to mash a few chickpeas and potatoes to thicken the sauce. Add spinach and cover. Cook for 2–3 more minutes until wilted.
Taste for salt and serve hot with roti or rice.

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Stewed Lentils in a pot with pumpkin pieces

Featured Fusion Soups & Stews Trinidadian Vegan Vegetarian

Quick and Tasty Caribbean Lentil Stewed Lentils

January 7, 2026May 8, 2025Leave a Comment

Craving a comforting, wholesome dish without spending hours in the kitchen? This Quick and Tasty Caribbean Lentil Stew recipe is the perfect solution. Lentils are a staple in Caribbean homes—usually cooked with pumpkin, garlic, and herbs—and this version brings all that heartwarming flavor with pantry-friendly ingredients and a faster prep.

Inspired by my mom’s classic stewed lentils, this version came together on a night when my freezer was bare. I grabbed a can of lentils and improvised with stewed tomatoes and diced pumpkin. The result? A rich, deeply flavored lentil stew with bold Caribbean flair.

You can enjoy it over steamed rice, with roti, or even spooned over toast. It also keeps well for days, making it a great make-ahead option. Whether you’re vegan, vegetarian, or just looking for a #meatfree Monday meal, this dish is full of soul.

Ingredient Guide

Lentils (Canned or Cooked): A hearty base full of protein and fiber; canned versions save time.
Stewed Tomatoes: Adds acidity, color, and depth to the sauce.
Pumpkin (or Squash): Naturally sweetens and thickens the stew as it softens.
Vegetable Stock: Adds richness—use chicken stock if not making this vegan.
Browning: A Caribbean kitchen staple for color and a hint of caramel flavor.
Shallot and Garlic: The flavor base—savory and aromatic.
Scotch Bonnet Pepper: Optional, but adds heat and complexity. Remove seeds to control spice level.
Bay Leaf: Adds an earthy depth to the stew as it simmers.
Brown Sugar: Balances the tartness of canned tomatoes.
Parsley and Scallions: For freshness and a bright herbal finish.
Salt and Black Pepper: Season to taste.

Shopping Made Easy

Use canned lentils to save time, or cook dried lentils ahead of time if preferred.
Canned stewed tomatoes are found in the canned vegetables aisle—look for ones without added sugar.
Caribbean browning sauce is usually found in the international foods section.
You can substitute pumpkin with sweet potato or butternut squash.
Scotch Bonnet can be replaced with any chili or omitted altogether.

Cooking Notes from the Kitchen

Always sauté aromatics like shallot and garlic first to build a flavorful base.
Browning adds rich color and a subtle smoky flavor—don’t skip it.
For a thicker stew, mash some of the pumpkin pieces before serving.
Let the stew sit for 10 minutes after cooking—flavors will deepen as it cools.
Store leftovers in the fridge for up to 4 days or freeze for longer storage.

Can I use dried lentils instead of canned?

Yes, just cook them fully ahead of time. You’ll need about 2 cups of cooked lentils.

What can I substitute for pumpkin?

Sweet potatoes, carrots, or any firm squash work well in this dish.

How spicy is it?

Mild by default—add more Scotch Bonnet or chili to turn up the heat.

What is browning?

A Caribbean condiment made by caramelizing sugar, it adds color and a deep, smoky note to stews and sauces.

Is this dish vegan and gluten-free?

Yes, just ensure your stock and browning sauce are certified gluten-free.

Quick and Tasty Caribbean Lentil Stewed Lentils

This simple, one-pot lentil stew loaded with pumpkin is a fuss-free, delicious and nutritious dinner option, perfect for a weekday night!

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Prep Time 10

Cook Time 25

Total Time 35

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Ingredients

1 can lentils
1 can stewed tomatoes
1/4 teaspoon salt
1 cup diced pumpkin
1 cup veg stock
1 teaspoon browning
1/4 teaspoon black pepper
1 bulb large shallot chopped
3 cloves garlic crushed
2 stalks scallions chopped
1 tablespoon chopped parsley
1 tablespoon brown sugar
1 tablespoon olive oil
1 bay leaf
1/2 Scotch Bonnet pepper

Instructions

Heat the Olive Oil (1 tablespoon) in a saucepan on a medium flame. Add the Shallot (1) and Garlic (3 clove), and turn the heat down and cook for 2-3 minutes on low.
Add black pepper, scallions, and pumpkin. Stir well and cook for another minute.
Add Scotch Bonnet pepper (if using), then stir in lentils, stewed tomatoes, sugar, bay leaf, parsley, stock, and salt. Bring to a boil, add browning, and stir.
Reduce to a gentle boil, cover, and simmer for 20–25 minutes.
Remove bay leaf. Check salt and adjust. Mash some pumpkin if you want a thicker consistency.
Serve hot with rice, toast, or roti.

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Garlic herbed mushrooms in a red pot with a wooden spoon

Chris's Kitchen Comfort Food Featured Fusion Side Dishes Vegetarian Winter Recipes

Garlic Herb Mushrooms

January 7, 2026May 5, 2025Leave a Comment

Nothing about Garlic Herb Mushrooms is Caribbean, but this recipe became one of the most requested dishes after I posted a photo on Instagram and featured it in my #MeatFreeMondays series on YouTube. Button mushrooms are transformed with butter, olive oil, garlic, fresh thyme, and a splash of white wine into an elegant side that’s ready in minutes.

I recommend cleaning mushrooms under running water and patting them dry; that’s just my style. Cooking in a wide pan allows each mushroom to get direct contact with the surface, creating beautiful color and flavor. You’ll finish with a quick wine deglaze and a final sauté to coat everything in garlic-herb goodness. This versatile side pairs beautifully with steaks, pasta, or your favorite vegan main dishes.

Ingredient Guide

Button Mushrooms: Firm, clean mushrooms that soak up flavor beautifully.
Olive Oil: Adds richness and helps brown the mushrooms.
Butter: Enhances color and flavor during sautéing.
Onion: Provides a savory base.
Garlic: Central to the dish’s bold flavor profile.
Thyme Sprigs: Fresh herb that complements mushrooms specifically.
Parsley: Brightens the finished dish.
White Wine: Deglazes the pan and adds acidity and depth.
Salt and Black Pepper: Essential for seasoning.
Red Pepper Flakes: Optional for a gentle heat.

Cooking Notes from the Kitchen

I always wash mushrooms; drying them completely ensures they brown well instead of steaming.
Use a wide pan so each mushroom touches the bottom—this ensures caramelization.
Larger mushrooms should be halved for even cooking.
Deglaze with wine, apple juice, or vegetable stock to release flavorful bits from the pan.
Add garlic and herbs at the end on low heat to prevent burning and preserve freshness.

Shopping Made Easy

Button mushrooms are found in the produce section—choose firm, dry specimens.
Fresh thyme and parsley can be found near other fresh herbs. Buy just before cooking for best quality.
White wine adds depth here; if you’d rather not use alcohol, replace it with vegetable stock or apple juice.
Pre-minced garlic is convenient, but fresh garlic gives the best flavor.

Can I use other mushrooms?

Yes, cremini or baby bella mushrooms work well. Just adjust cooking time for size.

What’s an alcohol-free substitute for white wine?

Apple juice or vegetable stock makes a great non-alcoholic deglazing option.

How long will mushrooms stay fresh?

Store leftovers in an airtight container in the fridge for up to 4 days.

Can I make this vegan?

Absolutely. Use plant-based butter or just extra olive oil.

What dishes pair best with garlic herb mushrooms?

They’re perfect alongside grilled steak, roast chicken, pasta, or as a topping for toast or polenta.

Garlic Herb Mushrooms

Savory sautéed mushrooms with garlic, fresh herbs, and a splash of white wine—elegant, easy, and ideal for meat-free meals or as a side dish.

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Prep Time 5

Cook Time 12

Total Time 17

Course Chris’s Kitchen, Comfort Food, Side Dishes, Vegetarian, Winter Recipes

Cuisine Fusion

Servings

Ingredients

1 pound button mushrooms cleaned
2 tablespoons olive oil
1 1/2 tablespoons butter
1 medium onion diced
3-5 cloves garlic crushed
3-4 sprigs thyme
1 tablespoon parsley chopped
1/4 teaspoon salt
3-4 tablespoons white wine
1/4 teaspoon black pepper
1/4 teaspoon red pepper flakes optional

Instructions

Heat olive oil and butter in a wide pan over medium heat. Add onion and sauté gently for 3 minutes.
Increase heat to medium-high and add mushrooms (halved if large). Cook for 7–9 minutes until they shrink and caramelize.
Pour in white wine to deglaze the pan. Cook 1 minute.
Reduce heat to low and add garlic, thyme, parsley, salt, black pepper, and red pepper flakes. Stir well to coat.
Cook for an additional 2–3 minutes until garlic is fragrant but not browned.
Serve hot with your favorite dishes.

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Guava BBQ sauce in a large glass cup surrounded by lemons

Featured Fusion Grilling Sauces, Condiments & Marinades Vegan Vegetarian

Caribbean Guava BBQ Sauce

January 7, 2026May 1, 2025Leave a Comment

I was very excited to find ripe guava in a local grocery store, as I have several recipes I’ve been meaning to share with you that use guava. The scent of ripe guava takes me right back to my childhood days on the islands, climbing the guava tree in our front yard (no longer there, unfortunately), with my little brother, and racing to the areas of the tree where the guavas were mature and ready to pick. Besides passion fruit, I don’t think there’s another tropical fruit that naturally lends itself to the complex flavor nature of a good BBQ sauce.

This Caribbean Guava BBQ Sauce combines the tropical sweetness of ripe guavas with aromatic spices and herbs, creating a unique and flavorful condiment. The natural sugars in guava caramelize beautifully when grilled, adding depth to meats like chicken, pork, and even seafood. This sauce is a delightful way to bring Caribbean flair to your grilling sessions.

Ingredient Guide

Guava: Fresh, ripe guavas provide a natural sweetness and tropical flavor. If unavailable, guava paste or preserves can be used as substitutes.
Apple juice: Adds a mild sweetness and acts as a base for simmering the guavas, enhancing their flavor.
Brown sugar: Contributes a rich, molasses-like sweetness that balances the tartness of the guavas.
Cinnamon stick: Infuses the sauce with warm, spicy notes, complementing the fruitiness.
Cloves: Add a pungent, aromatic depth that enhances the overall spice profile.
Lime juice: Provides acidity to balance the sweetness and brighten the flavors.
Scallions (green onions): Offer a mild onion flavor and freshness.
Thyme: Adds an earthy, herbaceous note typical in Caribbean cooking.
Vidalia onion: A sweet onion variety that adds depth without overpowering the sauce.
Garlic: Introduces a pungent, savory element that balances the sweetness.
Apple cider vinegar: Contributes tanginess and helps preserve the sauce.
Molasses: Enhances the sauce’s richness and adds a deep, bittersweet flavor.
Chili sauce: Provides a mild heat and additional sweetness.
Worcestershire sauce: Adds umami and complexity to the flavor profile.
Tomato paste: Thickens the sauce and adds a concentrated tomato flavor.
Hot smoked paprika: Imparts a smoky heat that complements the sweetness of the guavas.

Shopping Made Easy

Guava: Look for ripe guavas in the tropical fruit section of well-stocked grocery stores or Latin/Caribbean markets. If unavailable, guava paste or preserves can be found in the international aisle.
Spices and herbs: Fresh thyme and scallions are typically available in the produce section. Whole cloves and cinnamon sticks can be found in the spice aisle.
Condiments: Apple cider vinegar, molasses, chili sauce, Worcestershire sauce, and tomato paste are common pantry items available in most supermarkets.

Can I use guava paste instead of fresh guavas?

Yes, guava paste can be used as a substitute for fresh guavas. Adjust the sweetness accordingly, as guava paste is typically sweeter than fresh fruit.

How spicy is this BBQ sauce?

The sauce has a mild heat from the hot smoked paprika. For more heat, consider adding finely diced Scotch bonnet peppers or your preferred hot sauce.

How long can I store this sauce?

Store the cooled sauce in a clean glass jar in the refrigerator for up to one month.

What dishes pair well with guava BBQ sauce?

This sauce complements grilled meats, like chicken, pork, and ribs. It also works well as a glaze for roasted vegetables or as a dipping sauce.

Can I make this sauce ahead of time?

Absolutely. Making the sauce ahead allows the flavors to blend together, enhancing its taste.

Cooking Notes from the Kitchen

When cooking the guavas with apple juice and spices, ensure they are fully softened to extract maximum flavor.
After simmering, strain the mixture to remove seeds and pulp, resulting in a smoother sauce.
For convenience, use an immersion blender. If using a traditional blender, allow the mixture to cool slightly before blending to prevent pressure build-up.

Caribbean Guava BBQ Sauce

A tropical-inspired barbecue sauce made with ripe guavas, spices, and herbs, ideal for enhancing grilled meats and vegetables.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Grilling, Sauces, Condiments & Marinades, Vegan, Vegetarian

Cuisine Fusion

Servings

Ingredients

1 tablespoon olive oil
2 stalks scallions finely chopped
6 sprigs thyme destemmed
1/2 Vadilia onion large, diced fine
2 cloves garlic smashed
1/2 cup apple cider vinegar
2 tablespoon molasses
1 1/4 cup chili sauce
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
3/4 teaspoon salt
2 tablespoon tomato paste
1 teaspoon hot smoked paprika
1/2 cup apple juice

Instructions

Wash and trim the tops off the guavas, then cut into segments.
In a large saucepan, combine the guavas, 3 cups of apple juice, brown sugar, cinnamon stick, cloves, and lime juice. Bring to a boil over medium-high heat.
Once boiling, reduce heat to a simmer and cook for 25-30 minutes until guavas are soft.
In a separate medium saucepan, heat olive oil over low heat. Add scallions, thyme leaves, Vidalia onion, and garlic. Sauté for 4-5 minutes until fragrant.
Add hot smoked paprika to the sautéed mixture and stir well.
Stir in tomato paste and cook for an additional 1-2 minutes, ensuring it doesn’t burn.
Deglaze the pan with 1/2 cup apple juice and apple cider vinegar. Increase heat to bring to a boil.
Add black pepper, salt, molasses, chili sauce, and Worcestershire sauce. Stir to combine.
Reduce heat to a simmer and cook for 10 minutes.
Strain the guava mixture through a fine mesh strainer into the saucepan with the sauce base, pressing to extract as much liquid as possible. Discard solids.
Bring the combined sauce to a boil, then reduce to a simmer and cook for 35-40 minutes until thickened.
Use an immersion blender to puree the sauce until smooth. If using a traditional blender, allow the sauce to cool slightly before blending.

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Featured Fusion Soups & Stews Trinidadian Vegan Vegetarian

Caribbean Ratatouille (Ital Vegetable Stew)

January 7, 2026May 1, 2025Leave a Comment

Last fall, I shared one of my favorite ways to use fresh garden vegetables—a Caribbean twist on traditional ratatouille. I call it Caribbean Ratatouille (Ital Vegetable Stew) because of its plant-based, Ital-inspired approach, similar to the Ital food I grew up with in Trinidad. While I’m a carnivore at heart, this vegan dish is so flavorful and satisfying, I look forward to making it again and again.

Using staples like eggplant, callaloo, Swiss chard, okra, chayote (christophene), bell peppers, and tomato, this dish brings together the best of seasonal produce. We salt and drain the eggplant to remove bitterness, fry it until golden, then simmer everything in coconut milk with tomato paste, herbs, and a splash of Scotch Bonnet. The result is a rich, vegetable-packed stew that stands on its own as a main or a colorful side.

Served hot from the oven, this one-pot vegan feast is perfect for family dinners or gatherings, especially when you want a delicious vegetarian crowd-pleaser with Caribbean flair.

Ingredient Guide

Eggplant: Salting and draining reduces bitterness before frying to golden edges.
Olive Oil: Used to sauté and roast vegetables—adds richness and helps caramelize.
Chayote (Christophene): A mild squash with a crisp bite—it adds texture and absorbs flavors.
Bell Peppers: Half each of red and green for sweetness, color, and crunch.
Swiss Chard and Callaloo (Jamaican Kale): Earthy greens combining weight and vibrant flavor.
Okra: Sliced rounds help thicken the stew while adding a slight bite.
Red Onion & Garlic: The aromatic foundation—adds depth and warmth.
Celery: Adds crunch and a savory layer to the vegetable mix.
Scotch Bonnet Pepper: Optional heat—sliced thin, seeds removed to control spice.
Tomato Paste and Tomatoes: Provide acidity, color, and body to the stew.
Thyme and Basil: Fresh herbs to round out the stew’s flavor profile.
Coconut Milk: Adds creamy richness and smooth texture.
Parsley: Stirred in at the end for a fresh herbal lift.
Salt & Black Pepper: Essential seasoning for all those flavors to shine.

Shopping Made Easy

Look for firm eggplants and chayote with no soft spots—these hold up well when cooking.
You can find callaloo and Scotch Bonnet peppers at Caribbean or international markets; sub cilantro and sweet peppers if unavailable.
Extra-virgin olive oil provides the best flavor for roasting and sautéing vegetables.
Use full-fat coconut milk for creamy results; light versions won’t give the same texture.

Cooking Notes from the Kitchen

Salt and drain eggplant first to eliminate bitterness and improve texture.
Roast eggplant in batches to avoid overcrowding—they brown better that way.
Layer harder vegetables first (chayote, peppers), then add softer ones later for even cooking.
Bake the stew in the oven to meld flavors and develop a delicious roasted finish.
Add basil and parsley after baking to preserve their fresh bright notes.

Can I make this gluten-free?

Yes, it’s naturally gluten-free. Just check that your tomato paste and coconut milk don’t contain additives.

What else can I substitute for callaloo?

Spinach, kale, or mustard greens all make good replacements if callaloo isn’t available.

How do I control the heat?

Keep the Scotch Bonnet pepper whole for mild flavor or slice it and remove the seeds to increase spice level.

Can I skip the oven step?

Yes, but baking brings out deeper flavors and a roasted texture you won’t get otherwise.

Is this stew suitable for meal prep?

Absolutely, this stew keeps well for several days in the fridge and makes a satisfying leftover meal.

Caribbean Ratatouille (Ital Vegetable Stew)

A hearty plant-based stew featuring eggplant, chayote, bell peppers, okra, leafy greens, and coconut milk, this one-pot Caribbean ratatouille is comfort food with island flavor.

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Prep Time 30

Cook Time 45

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Fusion, Trinidadian

Servings

Ingredients

3 tablespoon olive oil
1 medium eggplant cubed
1/2 green bell pepper diced
1/2 red bell pepper diced
1 medium red onion diced
2 stalks celery chopped
4 cloves garlic smashed
5-8 okra sliced into 1/2‑inch rounds
2-3 cups Swiss chard chopped
2 cups Jamaican callaloo chopped
1/2 Scotch Bonnet pepper green, sliced, optional
4 medium tomatoes diced
1 tablespoon tomato paste
1 1/4 teaspoon salt divided
1/2 teaspoon black pepper
5 sprigs thyme leaves only
2 sprigs basil leaves only
1 medium chayote christophene, peeled and cubed
3/4 cup coconut milk
2 tablespoon parsley chopped

Instructions

Toss eggplant cubes with 1 tablespoon olive oil and 1/2 teaspoon salt. Let sit 30 minutes to draw out moisture. Rinse and pat dry.
Deseed and cube the chayote.
Preheat oven to 400 °F.
In batches, fry eggplant with 1 tablespoon olive oil in oven-proof pan for 5–7 minutes until golden. Set aside.
Add remaining 1 tablespoon oil. Sauté chayote and bell peppers on medium-low for 2 minutes. Add celery, onions, and 1/2 teaspoon salt; cook 5 minutes.
Stir in garlic, tomato paste, black pepper, tomatoes, thyme, basil, okra, Swiss chard, callaloo, and Scotch Bonnet. Mix well.
Return eggplant to pan. Drizzle coconut milk on top. Stir to combine.
Bake in oven for 20–25 minutes until vegetables are tender. Remove, taste for salt, and top with fresh parsley and additional basil leaves before serving.

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Easy Caribbean Recipes Featured Soups & Stews Vegetarian

Easy Stewed Pigeon Peas

January 7, 2026April 16, 2025Leave a Comment

In the Caribbean, we’re known for taking our time in the kitchen. Many of our dishes are simmered low and slow to build that deep flavor we love. But let’s be real, sometimes we just don’t have the time. That’s why I came up with this Easy Stewed Pigeon Peas recipe. It’s packed with the same bold flavor, but comes together in under 30 minutes using pantry staples.

Instead of soaking and boiling dried pigeon peas for hours, I reach for canned peas—green or dry will do. I pair them with stewed tomatoes (the kind with celery and onion already in there), and round things out with fresh thyme, Caribbean green seasoning, a touch of brown sugar, and a bit of browning for color. It’s all about layering those flavors to create something rich, hearty, and 100% satisfying.

You can serve this with rice, roti, or on its own as a side dish. And if you’ve got some pumpkin, sweet potato, or carrots on hand, toss them in to bulk it up. This is comfort food with Caribbean soul, made weeknight-friendly.

Ingredient Guide

Pigeon Peas: Canned pigeon peas offer authentic taste and are ready in minutes.
Stewed Tomatoes with Celery and Onion: Provide depth and texture without extra prep.
Onion and Garlic: Build a savory aroma that forms the stew’s flavor base.
Thyme and Parsley: Fresh herbs enhance the stew with earthy, aromatic notes.
Olive Oil: Used to sauté and meld flavors together.
Black Pepper: Adds subtle, warm seasoning.
Caribbean Green Seasoning: Infuses traditional island spice layers.
Brown Sugar: Balances acidity with a touch of sweetness.
Vegetable Stock Cube: Boosts umami for rich, savory depth.
Water: Adjusts consistency for stewing comfort.
Caribbean Browning: Provides depth of color and mellow caramel tones.

Shopping Made Easy

Canned pigeon peas are ideal for quick preparation and real Caribbean flavor.
Stewed tomatoes with added vegetables create a flavorful base with no extra chopping.
Olive oil, herbs, and seasonings are pantry staples you likely already have.
Use Caribbean browning and green seasoning for traditional aroma and color, which are available in West Indian aisles.

Cooking Notes from the Kitchen

Rinse the canned peas to reduce sodium and preserve firm texture.
Sauté onion, garlic, and thyme over medium heat to gently awaken the flavors.
Bring the stew to a rolling boil before simmering to evenly cook ingredients.
Leave the lid slightly ajar while simmering to thicken the sauce without losing liquid.
Taste and adjust seasoning at the end since stock cubes and tomatoes may add salt.

Can I use dried pigeon peas instead?

Yes—soak and cook dried peas until tender first, but note it will significantly increase cooking time.

What substitutes work for green seasoning?

Blend scallion, garlic, parsley, and thyme as a fresh seasoning alternative.

Can I add vegetables to this stew?

Yes, root vegetables like pumpkin, sweet potato, or carrot are great additions—just adjust water and simmer time accordingly.

Is this stew vegetarian?

Yes, provided you use a plant-based or no stock cube.

What else can I serve with this dish?

Serve with rice, roti, or boiled ground provisions, such as cassava, green bananas, or sweet potatoes, for a complete Caribbean-style meal.

Easy Stewed Pigeon Peas

A delicious and fast-cooking version of Caribbean stewed pigeon peas with pantry staples and bold flavors.

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Prep Time 5

Cook Time 25

Total Time 30

Course Easy Caribbean Recipes, Soups & Stews, Vegetarian

Ingredients

1 tablespoon olive oil
1 medium onion diced
2 cloves garlic smashed
2 sprigs thyme
1/4 teaspoon black pepper
1 can pigeon peas rinsed
1 can tomato accents with liquid
1 teaspoon Caribbean green seasoning
1/4 cup water
1 tablespoon brown sugar
1/2 teaspoon Caribbean browning
1 vegetable stock cube
1 tablespoon parsley chopped

Instructions

In a saucepan add Olive Oil (1 tablespoon) and set to low heat.
Add Onion (1), Garlic (2 clove), Freshly Ground Black Pepper (1/4 teaspoon), and Fresh Thyme (2 sprig). Cook for 2-3 minutes.
Add the Pigeon Peas (14 ounce) to the pan.
Add Stewed Tomatoes (14 ounce) and mix all the ingredients together. Simmer on high heat.
Add in the Fresh Parsley (1 tablespoon), Brown Sugar (1 tablespoon), West Indian Browning (1/2 teaspoon), Water (1/4 cup), Green Caribbean Seasoning (1 teaspoon) and break in a Vegetable Bouillon Cube (1).
Let it gently boil for 10-15 minutes.
Taste to adjust seasoning as needed. Serve and enjoy!

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Lentils And Split Peas Dhal in a white bowl with a pepper in the middle

Featured Soups & Stews Trinidadian Vegan Vegetarian

Lentils and Split Peas Dhal (Trini Lentil Dhal)

January 7, 2026April 16, 2025Leave a Comment

This Lentils and Split Peas Dhal (Trini Lentil Dhal) brings together two pantry staples for a warming, protein-rich stew that tastes like home. I still recall lining up in my grandmother’s kitchen with bowl in hand, waiting for my first serving—a memory that inspired this version. Here, yellow split peas meet lentils in an easy, flavorful dhal that simmers for depth but still comes together with minimal effort.

Seasoned with garlic, turmeric, and black pepper, then finished with aromatic garlic-infused oil, this dhal is warming and satisfying. It’s vegan, vegetarian-friendly, gluten-free (with the right stock), and perfect with rice, roti, or even on its own as a soup. For more convenience, portion and freeze the leftovers; you’ll thank me later.

Ingredient Guide

Yellow Split Peas: Break down into a creamy base while still providing texture.
Lentils: Boost the protein and add depth—no need to soak.
Garlic: Divided between the pot mix and finishing oil for layered flavor.
Turmeric: Adds color and anti-inflammatory benefits, with mild earthiness.
Onion: Only a small slice, enough to enhance the broth’s savory base.
Hot Pepper (Habanero or Scotch Bonnet): Optional—you control the heat.
Water: The primary cooking liquid—adjust for desired thickness.
Vegetable Oil (or olive oil): Adds richness in the tempering step.
Salt & Black Pepper: For seasoning—start light and adjust after cooking.

Shopping Made Easy

Yellow split peas and lentils are widely available in most grocery aisles.
Fresh garlic and turmeric will enhance flavor, but powdered turmeric works too.
Use vegetable stock instead of water if you prefer more depth—just check for gluten.
Include hot pepper for Caribbean spice or omit for mild flavor.

Cooking Notes from the Kitchen

Skim floating particles during simmering for a clean broth.
A wire whisk or swizzle stick helps break down peas without over-blending.
For a froth-free finish, avoid using high-speed immersion blenders.
Temper garlic in hot oil at the end to add aroma and caramelized flavor.
Freeze dhal in portions for a quick, comforting meal—thaw gently before reheating.

Do I have to soak the peas and lentils?

No. They cook thoroughly in the 80-minute simmer, or about 15 minutes in a pressure cooker.

How thick should my dhal be?

It should be thick and soup-like. Add water if it becomes overly thick, or simmer uncovered to reduce excess liquid.

How spicy is this dhal?

It’s mild by default—add extra hot pepper or seeds if you want more kick.

Can I make this dish gluten-free?

Yes. Just ensure any stock you use is certified gluten-free.

What can I serve with dhal?

Great with rice, roti, curry dishes, or even with salted fish or choka for a full Caribbean meal.

Lentils and Split Peas Dhal (Trini Lentil Dhal)

A comforting Caribbean dhal made with yellow split peas, lentils, garlic, turmeric, and a fragrant garlic oil finish, perfect with rice or roti.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Soups & Stews, Vegan, Vegetarian

Cuisine Trinidadian

Ingredients

1 cup yellow split peas
1 cup lentils
4 cloves garlic divided; 2 diced, 2 sliced
3/4 teaspoon salt
3/4 teaspoon turmeric
1/4 small onion sliced thin
1/4 teaspoon black pepper
1/2 hot pepper optional
8 cups water adjust as needed
3 tablespoon vegetable or olive oil

Instructions

Rinse split peas and lentils thoroughly; drain.
Bring 8 cups water to boil in large pot. Add lentils, split peas, onion, 2 diced garlic cloves, turmeric, salt, black pepper, and hot pepper (if using).
Reduce to a gentle simmer with lid slightly ajar. Cook about 80 minutes (or 15 minutes in pressure cooker), stirring occasionally and skimming any foam.
Once peas are soft but still holding shape, whisk gently to break down some into a thick stew.
In a small frying pan, heat oil. Add remaining 2 garlic slices and fry until edges darken.
Carefully pour hot garlic oil into dhal over the garlic. Stir and taste. Adjust salt as needed.
Serve hot with rice, roti, or as a bowl of soup.

Notes

It’s easier to add more salt if necessary than remove excess salt. So at the end, do taste to see if there’s enough to your liking. It took me a few tries of making this before I got the salt just right. I added too much at the start and had to work with salty dhal. So take my advice and start with a little and add accordingly.

BTW for some reason this goes a bit more salty when it cools down.

I started with 8 cups of water, but if you find that it becomes overly thick, feel free to add more.

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Coconut Curry Pumpkin Soup served in three small white bowls

Appetizers & Snacks Bahamian Featured Jamaican Soups & Stews Trinidadian Vegan Vegetarian

Caribbean Coconut Curry Pumpkin Soup

January 7, 2026April 16, 2025Leave a Comment

As the holiday season approaches, this Caribbean Coconut Curry Pumpkin Soup brings warmth, flavor, and elegance to every gathering. Inspired by my love of pumpkin, coconut, and curry, this recipe combines them into a shooter or starter-size soup that showcases true Caribbean depth. The combination of savory aromatics, gentle spice from Scotch Bonnet, creamy coconut milk, and sweet pumpkin makes a welcoming opener for festive meals. It’s vegetarian, gluten-free (with the right ingredients), and effortlessly impressive.

Ingredient Guide

Coconut Oil: Adds subtle coconut aroma and richness.
Onions, Garlic, Celery: Form the base of flavor with aromatic sweetness and texture.
Ginger: Freshly grated for bright, warming spice.
Curry Powder & Ground Coriander: Bring classic Caribbean curry flavor.
Scotch Bonnet Pepper (optional): Adds heat—remove seeds to reduce spiciness.
Diced Pumpkin: Delivers sweet body and natural thickness to the soup.
Vegetable Broth: Provides the savory liquid base—swap in chicken stock if preferred.
Coconut Milk: Adds creamy texture and tropical flavor.
Salt: Balances and enhances all flavors.
Chives (for garnish): Bring a fresh, mild onion finish.

Shopping Made Easy

Any medium or sugar pumpkin works—look for firm, unblemished flesh.
Coconut oil adds flavor but you can use plain vegetable oil.
Substitute celery garnish if you don’t have chives on hand.
Use full-fat coconut milk for creaminess; check label if gluten-free is needed.

Cooking Notes from the Kitchen

Sweat aromatics gently on low to build a balanced flavor foundation.
Toasting the curry and coriander briefly enhances the final taste.
Simmer until pumpkin is tender enough to blend smoothly.
Blend gently to avoid frothy texture.
Serve warm in small bowls or elegant shooter glasses.

What kind of pumpkin works best?

Use sugar or small baking pumpkins for sweet, creamy texture. Butternut squash is also a great substitute.

How spicy is it?

Mild by default with a hint of warmth from ginger and curry. Add Scotch Bonnet for a bold Caribbean kick.

Is this soup gluten-free?

Yes, as long as your vegetable broth and coconut milk are certified gluten-free.

Can I make it ahead?

Absolutely. Refrigerate for up to 3 days or freeze in batches. Reheat gently and stir before serving.

Can I serve this as a main dish?

Yes! Double the recipe and serve in large bowls alongside crusty bread or salad.

Caribbean Coconut Curry Pumpkin Soup

As we move closer to the holiday season I’ve decided to share some tasty Caribbean inspired appetizer recipes with you all. So for the entire month of November you’ll see your taste buds challenged with some twists on traditional Caribbean dishes. But done in such a way that you can easily serve them during your holiday gatherings. We’ll start off with 3 ingredients I simply adore.. pumpkin, coconut and curry. The end result is a wicked coconut curry pumpkin soup which can be served in small bowls or shooter glasses, so you can pass them around to your guests.

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Prep Time 15

Cook Time 25

Total Time 40

Course Appetizers & Snacks, Soups & Stews, Vegan, Vegetarian

Cuisine Bahamian, Jamaican, Trinidadian

Ingredients

2 tablespoon coconut oil
1 cup chopped onion
1 clove garlic minced
1/2 cup celery diced
1/2 teaspoon ginger grated
1 tablespoon curry powder
1/4 teaspoon ground coriander
4 cups diced pumpkin
3 cups vegetable broth
1 cup coconut milk
1 Scotch Bonnet pepper finely chopped; optional
1/2 teaspoon salt
chives for garnish

Instructions

Heat coconut oil over medium heat. Add onion, garlic, celery; cook on low for 3–4 minutes until softened.
Stir in ginger, curry powder, and coriander; toast on low for 4 minutes, stirring constantly.
Add diced pumpkin, salt, broth, coconut milk, and Scotch Bonnet (if using). Increase heat to bring to a boil.
Reduce to gentle simmer and cook until pumpkin is tender and falling apart (about 25 minutes).
Using an immersion blender, blend gently for about 1 minute until silky smooth.
Taste and adjust salt as needed. Serve in bowls or shooter glasses, garnished with chives.

Notes

I used the leafy part of the celery to garnish. The coconut oil was used to maintain that wonderful coconut undertone, but you can certainly use vegetable oil as well. Additionally, to keep this fully vegetarian I used vegetable stock, but you can certainly use chicken stock for an additional level of flavor.

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Breads & Bakes Featured Side Dishes Trinidadian Vegetarian

Ultimate Breadfruit Pie

January 7, 2026April 16, 2025Leave a Comment

I’ve always believed that breadfruit deserves more love on our dinner tables, and this Ultimate Breadfruit Pie might just win you over if you’re not already a fan. Inspired by flavors from a memorable trip to Tobago, and eating that first pie at Jemma’s Seaview, this dish transforms a starchy breadfruit into layers of tender wedges, creamy cheese sauce, and golden-crisp topping. I wanted to create a recipe that’s both comforting and rooted in Caribbean tradition, and this pie hits that sweet spot. It’s perfect as a hearty side or even the star of the show for a vegetarian meal.

Ingredient Guide

Breadfruit: This starchy tropical fruit is the backbone of the dish: dense, hearty, and perfect for layering. Choose one that is firm and greenish in hue, not overripe.
Evaporated Milk: Offers richness and body to the sauce, balancing the breadfruit’s dryness. Use full-fat for best texture; coconut milk can be used for a dairy-free twist.
Parsley: Brings a fresh herbal contrast to the richness of the dish. Flat-leaf parsley is best, but curly works too.
Cheddar Cheese: Sharp cheddar provides strong flavor and excellent melt, essential for that golden crust and gooey layers.
Monterey Jack Cheese: Adds creaminess and smooth melt that complements cheddar’s sharpness.
Onion: Adds savory depth and aromatic base flavor. White or yellow onions work equally well.
Salt and Black Pepper: Balances all other flavors. Taste your sauce before baking and adjust seasoning as needed.
Scotch Bonnet Pepper (Optional): For those who enjoy a little fire, this pepper adds Caribbean heat. Use sparingly and finely chopped.

Shopping Made Easy

Breadfruit is often found at Caribbean or Latin grocery stores—ask if they can help cut or peel it if needed.
Always double-check canned evaporated milk labels to avoid sweetened condensed milk by mistake.
Blend cheeses yourself rather than buying pre-shredded for better texture and melt.
Fresh parsley and onions make a big difference here; avoid dried versions.

Cooking Notes from the Kitchen

Cool the breadfruit slightly after boiling to slice cleanly and prevent crumbling.
Layer the cheese evenly through the middle and on top for full flavor in every bite.
Broil carefully for the golden crust; keep a close eye as it browns fast.
Don’t rush the roux. Whisk butter and flour on low for 4–5 minutes to avoid raw flavor .
Stir sauce until smooth and thick. Add a splash of milk, cream, or water if it becomes too thick.
Watch the broiler! Cheese can go from golden to burned in seconds.

What can I use as a substitute for breadfruit in this pie?

If you can’t find breadfruit, green plantains or sliced potatoes will give you a similar base. You’ll lose the signature flavor, but it still makes a delicious pie.

Is this pie okay for vegetarians?

Yes, there’s no meat in this one. To make it vegan, switch the cheese and milk for plant-based options that melt well.

How long can I store breadfruit pie leftovers?

Store in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F until warmed through, about 15 to 20 minutes.

Can I prep it ahead of time?

Definitely. You can layer and assemble everything the day before, then bake it fresh the next day. Just add a few extra minutes to your bake time if it’s going in cold.

Ultimate Breadfruit Pie

A Caribbean-style layered breadfruit casserole with creamy cheese sauce, perfect as a comforting main or hearty side.

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Prep Time 25

Cook Time 50

Rest Time 5

Total Time 1 20

Course Breads & Bakes, Side Dishes, Vegetarian

Cuisine Trinidadian

Servings

Ingredients

1 large breadfruit about 4 lb
1 1/2 cups evaporated milk
2 tablespoons parsley chopped
1 cup cheddar cheese grated
1/2 cup Monterey Jack cheese grated
1 medium onion chopped
Salt and black pepper, to taste

Instructions

Preheat the oven to 350 degrees F (180 degrees C).
Peel and prepare the breadfruit by cutting off the stem, slicing into wedges, peeling the skin, and removing the core.
Boil wedges in salted water for 20 minutes, or until tender. Drain and cool slightly.
In a saucepan, melt butter over low heat. Whisk in flour and cook for 4–5 minutes to form a smooth roux.
Slowly whisk in evaporated milk. Add parsley, onion, mustard, scotch bonnet (if using), nutmeg, black pepper, and cheeses (reserve 1/4 cup cheddar for topping). Stir until thick and smooth.
Slice boiled breadfruit into 1/4-inch thick slices. Layer half in a greased baking dish, then pour over half the cheese sauce. Repeat with remaining breadfruit and sauce.
Sprinkle top with reserved cheddar (and breadcrumbs if using).
Slice each wedge of cooked breadfruit about 1/4 inch thick, then place a layer onto a greased cooking dish. Add a layer of cheese sauce, then another layer of sliced breadfruit and top with the remaining cheese sauce.
Rest 5 minutes before serving.

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Desserts Featured Jamaican Trinidadian Vegetarian

Cassava Pone

January 7, 2026April 16, 2025Leave a Comment

I’ve been asked about Cassava Pone more times than I can count, and finally, here it is: the deeply comforting, slightly sweet slice of Caribbean nostalgia you’ve been waiting for. This version is my spin on my mother’s classic, blending grated cassava, pumpkin, coconut, warm spices, and milk into a thick batter. Finished golden on the outside and gooey in the center, this pone bakes into a fragrant slice of island bliss.

This cassava pone is baked to a golden finish and cools into perfect slices, ready for dessert, brunch, or a mid-afternoon snack. If you’ve ever wondered how to make authentic Caribbean cassava pone with real ingredients and no shortcuts, you’ve found it here, right from my heart to your table.

Ingredient Guide

Grated sweet cassava: The heart of the pone, its natural starch creates a sticky, satisfying texture.
Grated coconut: Adds richness and tropical depth without overpowering the pumpkin-coconut balance.
Grated pumpkin: A subtle sweetness and colour booster—feel free to swap in pumpkin pie filling if needed.
Brown sugar: Sweetens and supports the caramelized crust on the edges.
Ground cinnamon and nutmeg: Core warming spices that carry the aromatic signature of east Caribbean desserts.
Melted butter: Adds moisture and silky mouthfeel to the batter.
Evaporated milk and coconut milk: The blend gives structure and creaminess, one without the toughness of dried cassava.
Baking powder: Gently lifts the dense batter.
Vanilla and grated ginger: Brighten the flavor and tie together all the ingredients.
Raisins: Optional, but traditional poppers of sweetness throughout the pone.

Shopping Made Easy

To save time, use pre-grated cassava and coconut from well-stocked Caribbean or global grocery stores.
Canned coconut milk is just fine here. No need for fresh coconut or heavy grating.
Pumpkin pie filling works in place of fresh pumpkin for a smoother process.

Cooking Notes from the Kitchen

Make sure cassava and pumpkin are finely grated, or use a food processor—to ensure even cooking and creamy texture.
Use a sturdy grater or hold small pieces with a paper towel to protect your fingers as you grate.
Preheat your oven to 350 °F (175 °C) and bake on the middle rack to get a golden crust without over-deep baking.
Test for doneness with a toothpick; if the center is still wet, bake an additional 10–20 minutes.
Allow the pone to cool completely before slicing—this is key to clean, intact slices.

What is pone?

Pone (pronounced pohn) is a traditional Caribbean baked dessert with a dense, pudding-like texture. It’s made from grated root vegetables, most commonly cassava, and blended with coconut, spices, and sometimes pumpkin or raisins. Popular in Trinidad, Guyana, and Jamaica, pone is a staple at family gatherings and a nostalgic comfort food across the islands.

What can I use instead of fresh pumpkin?

You can use canned pumpkin pie filling, just choose a smooth version for easier mixing and similar flavor.

Is the coconut milk optional?

You can substitute water or additional evaporated milk if needed, but the coconut milk adds richness and that island flavor.

How do I know when it’s fully baked?

Perform a toothpick test after 1 hour at 350 °F (175 °C); if it’s still wet, bake an extra 10–20 minutes until set.

Can I grate cassava in advance?

Yes. You can grate cassava and pumpkin ahead of time and store them covered in the fridge for up to a day to ease prep day.

Cassava Pone

As there are many islands in the Caribbean, so too are there many recipes for making Pone. In this recipe, all the basics are covered to give you a mouth-watering slice of Cassava Pone.

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Prep Time 15

Cook Time 1

Total Time 1 15

Course Desserts, Vegetarian

Cuisine Jamaican, Trinidadian

Servings

Ingredients

3 cups grated sweet cassava
1 cup coconut grated
1 cup pumpkin grated
1 cup brown sugar
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
2 tablespoons melted butter
1 cup evaporated milk
1/2 cup coconut milk
1 teaspoon baking powder
1 teaspoon vanilla essence
1 teaspoon ginger grated
1/2 cup raisins

Instructions

Preheat oven to 350 °F (175 °C). Grease a baking dish (I used a ceramic pie dish).
In a large bowl, whisk coconut and evaporated milk with sugar and spices.
Add cassava, pumpkin, melted butter, coconut milk, baking powder, vanilla, ginger, and raisins. Mix well into a thick batter.
Pour into the prepared dish and bake on the middle rack for 1 hour.
If the center is still wet, continue baking 10–20 more minutes, checking with a toothpick.
Allow the cassava pone to cool fully before slicing.

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Featured Sauces, Condiments & Marinades Vegetarian

Papaya Pineapple Marmalade

January 7, 2026April 16, 2025Leave a Comment

I grew up enjoying seasonal tropical fruits in the Caribbean, and this Papaya Pineapple Marmalade lets you savor that summer flavor any time of year. The marriage of juicy papaya and tangy pineapple creates a beautifully balanced marmalade, simmered down to a sticky spread that tastes like sunshine in a jar. Whether you spoon it onto toast, swirl it into yogurt, or use it to glaze grilled meats, this marmalade brings a vibrant island twist to your everyday table.

Ingredient Guide

Diced Ripe Pineapple: Provides bright acidity and juicy sweetness to balance the papaya.
Diced Ripe Papaya: Brings mellow tropical sweetness and smooth texture once cooked.
Sugar: Controls the sweetness level—start with less and adjust to taste.
Lemon Zest: Adds citrusy brightness and aromatic lift.
Lemon Juice: Provides acidity to help set the marmalade and preserve freshness.
Grated Ginger: Offers a warm, spicy note that complements the fruit sweetness.
Salt: Enhances the natural flavors of the fruit.
Honey: Balances sweetness with floral complexity and helps smooth the texture.

Shopping Made Easy

Choose fully ripe pineapple and papaya for natural sweetness and deeper flavor.
Organic lemons are best for zest, but regular ones will work fine, just scrub first.
Fresh ginger gives a cleaner taste and brightness—ginger from a jar will work in a pinch.

Cooking Notes from the Kitchen

Use a wide pan to allow the fruit juice to evaporate faster and thicken the mixture.
Simmer uncovered for around 30 minutes until the fruit breaks down and the mixture turns sticky.
Test for doneness by holding a small spoonful on a plate—it should coat the back and not run.
If you prefer thinner marmalade, reduce cooking time; for thicker, mash a few chunks with the back of a spoon.
Target 224 °F (107 °C) on a candy thermometer for a classic marmalade set.
Pour into sterilized jars while still hot and seal tightly to preserve freshness.

What’s the difference between marmalade, jam, and jelly?

Marmalade is made with citrus fruits (or sometimes tropical blends) and includes fruit peel, giving it a chewy texture and bold flavor. Jam uses crushed or puréed fruit and is typically thicker and chunkier. Jelly is made from fruit juice only, with a smooth and clear consistency. Marmalade stands out for its combination of zest, pulp, and tang, making it a unique and vibrant spread.

What pan should I use for marmalade?

Use a wide, heavy-bottomed pan to help the fruit juices evaporate evenly and prevent burning.

Can I use frozen fruit?

Yes, thaw completely and drain any excess liquid before cooking to prevent overly runny marmalade.

How do I know when it’s done?

A spoonful should be syrupy enough to coat the back without running, and if using a thermometer, reach 224 °F (107 °C).

How long will this marmalade last?

Store sealed jars in the fridge for up to 3 weeks or process in a hot water bath to shelf-stable preserve.

Papaya Pineapple Marmalade

A vibrant tropical spread that blends papaya and pineapple into a sticky-sweet marmalade with warm notes of ginger and citrus.

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Prep Time 10

Cook Time 30

Total Time 40

Course Sauces, Condiments & Marinades, Vegetarian

Servings

Ingredients

2 cups ripe pineapple diced
2 cups ripe papaya diced
3-4 cups sugar adjust to taste
1 tablespoon lemon zested in thin strips
1/3 cup lemon juice
1 tablespoon ginger grated
Pinch of salt
1 tablespoon honey

Instructions

Prepare fruit by peeling and dicing pineapple and papaya. Zest and juice lemons.
Combine all ingredients in a wide pan over medium heat.
Bring mixture to a boil, then reduce to a simmer; cook, uncovered, about 30 minutes until fruit is tender and mixture thickens.
Adjust thickness by simmering more if needed or mashing a few pieces with your spoon.
(Optional) Check for set at 224 °F (107 °C) using a candy thermometer.
Remove from heat and pour hot marmalade into sterilized jars; seal once cool.

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Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Coconut French Toast with Banana Passion Fruit Caramel Sauce

Ingredients 1x2x3x

For the Banana Passion Fruit Caramel Sauce

For Cooking

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use dried chickpeas instead of canned?

Is this dish freezer-friendly?

What’s the best spinach substitute?

Can I leave out the scotch bonnet?

Curry Chickpeas with Potato and Spinach

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use dried lentils instead of canned?

What can I substitute for pumpkin?

How spicy is it?

What is browning?

Is this dish vegan and gluten-free?

Quick and Tasty Caribbean Lentil Stewed Lentils

Ingredients

Instructions

Ingredient Guide

Cooking Notes from the Kitchen

Shopping Made Easy

Can I use other mushrooms?

What’s an alcohol-free substitute for white wine?

How long will mushrooms stay fresh?

Can I make this vegan?

What dishes pair best with garlic herb mushrooms?

Garlic Herb Mushrooms

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Can I use guava paste instead of fresh guavas?

How spicy is this BBQ sauce?

How long can I store this sauce?

What dishes pair well with guava BBQ sauce?

Can I make this sauce ahead of time?

Cooking Notes from the Kitchen

Caribbean Guava BBQ Sauce

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I make this gluten-free?

What else can I substitute for callaloo?

How do I control the heat?

Can I skip the oven step?

Is this stew suitable for meal prep?

Caribbean Ratatouille (Ital Vegetable Stew)

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use dried pigeon peas instead?

What substitutes work for green seasoning?

Can I add vegetables to this stew?

Is this stew vegetarian?

What else can I serve with this dish?

Easy Stewed Pigeon Peas

Ingredients

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Do I have to soak the peas and lentils?

How thick should my dhal be?

How spicy is this dhal?

Can I make this dish gluten-free?

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients