Vegetarian Archives - Page 5 of 25

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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Appetizers & Snacks Caribbean Classics Featured Fusion Side Dishes Summer Recipes Sunday Dinners Vegan Vegetarian

Applewood Smoked Pineapple Chow

January 7, 2026April 16, 2025Leave a Comment

Let’s get one thing straight: this Applewood Smoked Pineapple Chow isn’t your traditional Trinbagonian chow, but it sure delivers a punch of flavor you won’t forget. Chow, in the Caribbean, walks the line between salad and pickle. Typically made with green mangoes or other tart fruits, it’s fresh, spicy, and citrusy, perfect for roadside snacking or sharing at a lime. For this version, I took things in a new direction by using ripe pineapple, grilling it to release its natural sweetness, and adding a touch of applewood smoke for depth.

I owe a big thanks to my good friend Chef Marc, who introduced me to the idea of grilled pineapple chow and really elevated the concept with his own personal twist. The combination of caramelized pineapple, smoky notes, fresh herbs, and roasted Scotch Bonnet delivers something truly unforgettable.

I like to serve this chilled after the flavors have had a chance to marry, but you can enjoy it right away too. Whether you’re serving it alongside grilled meats or simply enjoying it with some eggs at breakfast the next day (yes, it’s that good), this chow is a whole new take on a Trini classic.

Ingredient Guide

Ripe Pineapple: Sweet and juicy base for the chow that holds up beautifully on the grill.
Red Onion: Adds sharpness and crunch to balance the sweetness.
Garlic: Brings warmth and depth.
Sea Salt: Enhances flavor and balances acidity.
Scotch Bonnet Pepper: Delivers heat and fruity spice, especially when grilled.
Shado Beni: Earthy and bright—double up on cilantro if needed.
Lime or Lemon: Provides the necessary acidity to brighten and preserve.
Fresh Black Pepper: Adds aromatic heat and contrast.
Applewood Chips: Imparts a subtle, smoky flavor that transforms the dish.

Shopping Made Easy

Use a fresh, ripe pineapple that still feels firm—it grills better without getting mushy.
Applewood chips are available in the barbecue section of most hardware or kitchen stores.
If you’re in Trinidad and can’t find applewood chips, try grilling without smoke or substitute with dried citrus peels for aroma.
Scotch Bonnet peppers are common in Caribbean groceries—roast them for extra depth.
Shado beni is sometimes labeled as culantro; cilantro makes a good backup.

Cooking Notes from the Kitchen

You don’t need to soak the wood chips—dry chips ignite quicker and deliver immediate smoke.
Grill the pineapple just enough to caramelize and warm it, not cook it through.
Roasting the Scotch Bonnet gives it a complex flavor that’s milder than raw.
Chill the finished chow for at least an hour to let the flavors marry—it’s worth the wait.

What is chow?

Chow is a popular Caribbean snack or side dish made by seasoning fresh, often tart fruit with lime or lemon juice, salt, garlic, hot peppers, and herbs. Originating in Trinidad and Tobago, it’s a cross between a salad and a pickle, known for its bold, refreshing flavor.

Can I make this without a grill?

Yes. Broil the pineapple slices in the oven for a few minutes per side to caramelize. You won’t get the same smoky depth, but the chow will still be delicious.

What can I use instead of applewood chips?

In Trinidad, applewood may be hard to find. You can try using dry citrus peels or just skip the smoke entirely for a lighter version.

Is this chow very spicy?

That depends on how much Scotch Bonnet you use. Roasting it tames the heat a bit, and you can always adjust to taste.

Applewood Smoked Pineapple Chow

A Caribbean twist on classic Trini chow with grilled pineapple, applewood smoke, and roasted Scotch Bonnet pepper.

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Prep Time 10

Cook Time 5

Total Time 15

Course Appetizers & Snacks, Caribbean Classics, Side Dishes, Summer Recipes, Sunday Dinners, Vegan, Vegetarian

Cuisine Fusion

Servings

Ingredients

1 pineapple ripe
1/2 red onion
2 cloves garlic
1/4 teaspoon sea salt
1/4 Scotch Bonnet pepper
2 tablespoon shado beni or cilantro
1/2 lime or lemon
1 pinch Black pepper
1 handful apple wood chips

Instructions

Create a pouch with a piece of sturdy tin foil with a handful of apple wood chips, wrap and poke some holes with a fork. Place it on the side of the grill area (or directly on the hot coals or flame) and cover the lid.
Peel and slice the Pineapple (1) into 1/2 inch slices.
With your grill on medium heat, place the pineapple slices over a medium heat and cover the grill immediately (you don’t want to loose that lovely smoke you created). Put Scotch Bonnet Pepper (1/4) on the grill as well.
Grill for 2 minutes, then flip and grill for another 2 minutes.
Slice the Red Onion (1/2) very thin, dice the Garlic (2 clove) very finely. Chop the Fresh Cilantro (2 tablespoon).
Remove the roasted Scotch Bonnet off the grill, deseed and chop finely. Then slice the grilled pineapple into bite sized pieces (like little pizza slices).
Assemble everything and place everything into a large bowl and mix well. Drizzle with juice from the Lime (1/2). Season with Sea Salt (1/4 teaspoon) and Ground Black Pepper (1 pinch), then stir.
Serve immediately, or let chill in the fridge for an hour, which would allow the flavors to develop and settle together.

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avocado dip in the middle of a pile of chicken wings

Appetizers & Snacks Featured Sauces, Condiments & Marinades Vegetarian

Zesty Garlic Avocado Yogurt Dip

January 7, 2026April 16, 2025Leave a Comment

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

This zesty garlic avocado yogurt dip is a delightful fusion of creamy avocado, tangy yogurt, and aromatic garlic, inspired by Caribbean flavors. Perfect as a snack, appetizer, or spread, it’s both healthy and satisfying. Whether you’re hosting a gathering or looking for a quick treat, this dip is sure to impress.

Ingredient Guide

Ripe Hass avocado: Provides a creamy base and rich flavor. For this recipe, I’ll be using a Hass avocado as I love the rich and creamy texture of it.
Plain yogurt: Adds tanginess and smooth texture; Greek yogurt can be used for extra creaminess.
Garlic cloves: Impart a pungent, savory depth to the dip.
Lemon juice: Brightens the flavors and helps prevent the avocado from browning.
Salt: Enhances the overall taste.
Black pepper: Adds a subtle heat and complexity.
Fresh herbs (optional): Such as cilantro or parsley, for added freshness and color.

Shopping Made Easy

Avocados: Choose ripe avocados that yield slightly to gentle pressure.
Yogurt: Plain, unsweetened yogurt is ideal; opt for Greek yogurt for a thicker consistency.
Garlic: Fresh garlic cloves provide the best flavor; pre-minced garlic can be used in a pinch.
Lemon: Fresh lemons offer the best juice and flavor; bottled lemon juice can be a convenient alternative.
Herbs: Fresh cilantro or parsley can be found in the produce section.caribbeanpot.com

Can I use Greek yogurt instead of regular yogurt?

Yes, Greek yogurt can be used for a thicker, creamier dip. It also adds a higher protein content.

How can I make this dip spicier?

To add heat, incorporate a pinch of cayenne pepper, a dash of hot sauce, or a small amount of finely chopped chili pepper.

What can I serve with this dip?

This dip pairs well with tortilla chips, pita bread, fresh vegetables, or as a spread on sandwiches and wraps.

How long does this dip last in the refrigerator?

Stored in an airtight container, the dip will last up to 2 days in the refrigerator. To minimize browning, place plastic wrap directly on the surface of the dip.

Is this dip suitable for vegetarians?

Yes, this dip is vegetarian-friendly. For a vegan version, use a plant-based yogurt alternative.

Cooking Notes from the Kitchen

Blending: For a smoother texture, use a food processor or blender. For a chunkier dip, mash the avocado by hand and mix in the other ingredients.
Flavor adjustment: After blending, taste the dip and adjust the seasoning as needed by adding more lemon juice, salt, or pepper to suit your preference.
Serving suggestion: Garnish with a sprinkle of chopped fresh herbs or a drizzle of olive oil for an appealing presentation.
For less heat, omit the scotch bonnet or replace it with a mild chili like pimento or a tiny slice of jalapeño.
Can be made up to 4 hours ahead; store with plastic wrap pressed directly on the surface to prevent browning.
For a looser dip, add a splash of water or lemon juice during blending.
Don’t use overripe avocados or they will taste flat and discolor faster.

Zesty Garlic Avocado Yogurt Dip

This creamy dip combines ripe avocado, Greek yogurt, fresh herbs, and a hint of Caribbean heat. Ideal with chips, wings, or as a fresh sandwich spread.

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Prep Time 10

Total Time 10

Course Appetizers & Snacks, Sauces, Condiments & Marinades, Vegetarian

Servings

Ingredients

1 – 1.5 cups plain Greek yogurt
1 ripe avocado
1 clove garlic
1/4 cup cilantro chopped
1/2 lemon juiced
1 pinch sea salt
1/4 pepper scotch bonnet pepper seeds removed
fresh ground black pepper to taste
1 pinch sugar

Instructions

Slice the avocado in half, remove the seed, and scoop out the flesh. Roughly dice it.
Finely dice the garlic and scotch bonnet pepper. Roughly chop the cilantro.
Place avocado, yogurt, garlic, scotch bonnet, cilantro, lemon juice, salt, sugar, and black pepper into a food processor or blender.
Pulse until smooth and creamy. Scrape down the sides as needed to ensure full incorporation.
Taste and adjust the seasoning to your liking. Serve chilled.

Notes

For less heat, omit the scotch bonnet or replace it with a mild chili like pimento or a tiny slice of jalapeño.
Can be made up to 4 hours ahead; store with plastic wrap pressed directly on the surface to prevent browning.
If you prefer a looser dip, add a splash of water or lemon juice during blending.
Don’t use overripe avocados, or they will taste flat and discolor faster.

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Classic Jamaican peas and rice in a white dish

Breads & Bakes Caribbean Classics Easy Caribbean Recipes Fall Recipes Featured Jamaican Rice & One-Pot Seasonal Recipes Side Dishes Spring Recipes Summer Recipes Vegan Vegetarian Weeknight Dinners Winter Recipes

Jamaican Rice and Peas

January 7, 2026April 16, 2025Leave a Comment

Jamaican Rice and Peas is a beloved staple in Caribbean cuisine made with tender kidney beans simmered in creamy coconut milk, aromatic scallions, thyme, garlic, and a whole scotch bonnet pepper. This dish infuses long-grain rice with rich flavor and island soul. Perfect as a hearty side for stews or grilled meats, it’s a comforting crowd-pleaser that brings the taste of the islands to your kitchen.

Ingredient Guide

Kidney Beans (peas): Traditionally soaked then simmered to tender perfection, they build the dish’s hearty base.
Coconut Milk: Adds creamy richness and characteristic island flavor.
Long-Grain Rice: Absorbs seasoned liquid for fluffy, flavorful results.
Scallions, Garlic and Onion: Aromatic trifecta for savory depth.
Fresh Thyme: Adds an earthy, herbal note essential to Caribbean versions.
Whole Scotch Bonnet Pepper: Infuses mild fruity heat without overpowering the dish—remove before serving.
Salt & Black Pepper: Basic seasoning to balance flavors.
Pimento or Allspice (optional): Adds depth and warmth for a traditional touch.

Shopping Made Easy

Use dried kidney beans for authentic flavor, but canned works in a pinch.
Choose full-fat coconut milk for the best texture; avoid drinking varieties.
You’ll find Scotch bonnet in Caribbean markets; substitute habanero for similar heat and fruitiness.
Long-grain rice like jasmine or basmati yields the lightest, fluffiest results.

Cooking Notes from the Kitchen

Soak beans overnight to reduce cook time and improve texture.
Cook beans until tender, then add coconut milk and aromatics before adding rice.
Avoid stirring rice while it cooks—to ensure a non-mushy, even texture.
Let cooked rice rest for about 10 minutes off heat before fluffing to lock in flavor.

What is rice and peas?

Rice and peas is the Jamaican name for this dish—‘peas’ refers to kidney beans, not green peas.

When is it in season?

Canned and fresh beans are available year-round; fresh coconut milk is best over summer, but canned provides consistent quality.

How do I store rice and peas?

Let cool slightly, then store in an airtight container in the refrigerator for up to 4 days. Reheat gently with a splash of water to refresh texture.

Can I make this ahead?

Yes, this dish tastes even richer after a day. Prepare ahead and reheat when ready to serve.

What pairs well with rice and peas?

Serve alongside oxtail, jerk chicken, stews, roasted fish, or curried vegetables for a full Caribbean feast.

Jamaican Rice and Peas

Creamy coconut-infused rice simmered with tender beans, aromatic herbs, and gentle heat; a Caribbean table essential.

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Prep Time 10

Cook Time 30

Total Time 40

Course Breads & Bakes, Caribbean Classics, Easy Caribbean Recipes, Fall Recipes, Rice & One-Pot, Seasonal Recipes, Side Dishes, Spring Recipes, Summer Recipes, Vegan, Vegetarian, Weeknight Dinners, Winter Recipes

Cuisine Jamaican

Servings

Ingredients

1/2 cup dry red kidney beans
1/4 teaspoon black pepper
1-1/2 cups coconut milk
1 pepper Scotch Bonnet peppers
1 bulb onion
2 cloves garlic
1/2 teaspoon salt
3 sprigs thyme
2 cups long grain brown rice par boiled
1/4 teaspoon ground allspice
2 stalks scallions
2 cups water

Instructions

If using dried beans, rinse and soak overnight.
Drain and place in a large pot with water; bring to a boil, reduce heat, and simmer until tender, about 30 minutes.
Add coconut milk, onion, garlic, scallions, thyme, scotch bonnet, salt, pepper, and pimento (if using) to the pot; stir and bring just to a boil.
Add rice, stir once, then reduce heat to low, cover tightly, and cook 20–25 minutes until rice is tender and liquid is absorbed.
Remove from heat and let sit, covered, 10 minutes. Remove the scotch bonnet, thyme stems, and pimento berries.
Fluff rice gently with a fork and serve hot.

Notes

water according to your rice cooker directions for cooking brown rice
treat the one cup of red beans as rice, so adjust your water according to the rice cooker instructions

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Featured Sauces, Condiments & Marinades Trinidadian Vegan Vegetarian

Caribbean Green Seasoning

January 7, 2026April 11, 2025Leave a Comment

Caribbean green seasoning is a foundational ingredient in island cooking, known for its bold, herbaceous flavor and versatility. This full-size batch recipe is designed for home cooks who prepare Caribbean dishes regularly and want a ready supply of this essential marinade. Unlike the small batch version, which is great for quick meals or limited fridge space, this version yields several cups and stores well for extended use. Made with fresh herbs, garlic, and a mix of mild and spicy peppers, it brings depth and authenticity to every dish it touches.

Ingredient Guide

Chadon Beni (Culantro): Also known as shado beni, recao, or Mexican coriander, this herb offers a pungent, earthy flavor distinct from cilantro. It’s a staple in Caribbean cooking.
Pimento Peppers (Seasoning Peppers): Mild, aromatic peppers that add flavor without significant heat. Alternatives include Cubanelle or Hungarian wax peppers.
Scotch Bonnet Peppers: These fiery peppers contribute heat and a fruity undertone. Adjust quantity based on heat preference.
Thyme: A common herb in Caribbean cuisine, providing earthy notes. Use tender stems and leaves; discard woody stems.
Parsley: Adds freshness and balances the stronger flavors of other herbs.
Cilantro: Offers a bright, citrusy flavor. Can be used in combination with or as a substitute for chadon beni.
Celery Leaves: Impart a subtle bitterness and depth to the seasoning.
Italian Roaster Peppers: Also known as Cubanelle peppers, they add sweetness and body to the blend.
Olive Oil: Acts as a carrier for the flavors and helps preserve the seasoning when stored.

Shopping Made Easy

Chadon Beni (Culantro): Look for this herb in Latin or Caribbean markets. If unavailable, cilantro is a suitable substitute.
Pimento Peppers: These can be found in Caribbean or Latin grocery stores. If not available, substitute with Cubanelle or Hungarian wax peppers.
Fresh Herbs: Thyme, parsley, and cilantro are typically available in the produce section of most supermarkets.
Scotch Bonnet Peppers: Available in Caribbean markets; habanero peppers can be used as a substitute, but with caution due to their intense heat.
Olive Oil: Choose a good quality extra-virgin olive oil for the best flavor and preservation.

What is Caribbean green seasoning used for?

Caribbean green seasoning is a versatile herb blend used to marinate meats, season stews, soups, and rice dishes, adding depth and authentic Caribbean flavor.

Can I freeze green seasoning for later use?

Yes, green seasoning can be frozen in ice cube trays and stored in freezer bags for convenient portioning and extended shelf life.

How long does green seasoning last in the refrigerator?

When stored in a clean, airtight container, green seasoning can last in the refrigerator for up to 6 months.

Is there a substitute for chadon beni?

If chadon beni is unavailable, cilantro can be used as a substitute, though the flavor will be milder.

Can I adjust the texture of the green seasoning?

Yes, the texture can be customized to your preference, from a coarse chop to a smooth puree, depending on how you plan to use it.

Cooking Notes from the Kitchen

Wash all herbs thoroughly and allow them to air-dry to prevent excess moisture in the seasoning.
Adjust the blending time to achieve your desired consistency, whether chunky or smooth.
Store the green seasoning in a clean glass jar with a tight-fitting lid. It will keep in the refrigerator for up to 6 months. For longer storage, freeze in ice cube trays and transfer to freezer bags.
Avoid adding onions, as they can reduce the shelf life of the seasoning.

Caribbean Green Seasoning

A large-batch version of Caribbean green seasoning, ideal for meal prep and frequent cooking. This traditional blend of fresh herbs, peppers, and aromatics is a cornerstone of Caribbean cuisine, used to marinate meats, season stews, and elevate everyday dishes with bold, authentic flavor.

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Prep Time 10

Total Time 10

Course Sauces, Condiments & Marinades, Vegan, Vegetarian

Cuisine Trinidadian

Servings

Ingredients

750 ml Olive Oil about 1/2 lb
15-18 stalks scallions
.226 grams garlic
3 cups chopped parsley
6 peppers Pimento
2 peppers Green Scotch Bonnet Peppers
2 cups chopped Cilantro
1 bundle Thyme
1 cup chopped celery leaves
5 peppers Italian Roaster Peppers

Instructions

Wash all herbs and peppers thoroughly and allow them to air-dry. Roughly chop the herbs, garlic, and peppers to prep for blending. Remove woody stems from thyme; use only tender stems and leaves.
In a food processor or blender, add half of the chopped ingredients and half of the olive oil. Pulse until the mixture begins to blend.
In a food processor or blender, add half of the chopped ingredients and half of the olive oil. Pulse until the mixture begins to blend.
Gradually add the remaining ingredients and olive oil, blending until the desired consistency is achieved.
Transfer the green seasoning to clean glass jars, leaving about 1 cm (½ inch) of space at the top.

Notes

Please watch the video below as I explain a few things concerning the ingredients of my (and potentially your) Caribbean Green Seasoning. Especially why I DO NOT recommend adding ginger, rosemary and basil. Further to what I mentioned, I find that since Basil is a delicate herb and, it’s better used fresh. If I had more seasoning peppers (Pimento) I’d use those instead and not the Italian Roaster Peppers (Cubanelle works too). Since I didn’t have time to drive to Toronto to get Chadon Beni (culantro) I opted for Cilantro. Usually my garden has Spanish Thyme (big leaf aka podina), sadly not this year. Should you do decide to use Rosemary and you have Spanish Thyme, do use sparingly as there are very pungent and can overwhelm your Green Seasoning. As explained in the video I use Olive or Grape Seed oil as my base as it helps to maintain the vibrant color and flavor of the finished green seasoning. Traditionally people use water or vinegar. Finally, you’ll notice I didn’t use any onion in my Green Seasoning, as I find that it diminishes the shelf-life of it (goes bad quickly).

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Gluten Free Vegetarian

Vegan Curry Eggplant and Potato (Baigan & Aloo)

June 2, 2025January 8, 2025Leave a Comment

This dish is a staple in many Caribbean households, combining the creamy texture of eggplant with the hearty bite of potatoes. Seasoned with a blend of spices and herbs, it’s a flavorful and satisfying meal that’s perfect for any day of the week.

Eggplant and potato dish in a pan on the stove with a wooden spoon resting on top

Ingredient Guide

Eggplant (Baigan): A versatile vegetable that absorbs flavors well. When cooked, it becomes tender and adds a creamy texture to the dish.
Potato (Aloo): Adds heartiness and balances the softness of the eggplant. Choose a starchy variety for the best texture.
Caribbean Green Seasoning: A blend of herbs and spices including scallions, thyme, garlic, and parsley. Adds depth and authentic Caribbean flavor.
Pimento Pepper: Also known as seasoning pepper, it provides a mild heat and fruity flavor.
Habanero Pepper: A fiery chili pepper common in Caribbean cuisine. Use with caution, and remove seeds to reduce heat.
Ginger: Adds a warm, spicy note that complements the other flavors.

Shopping Made Easy

Eggplant: Available at most grocery stores. Look for firm, glossy skin.
Potatoes: Common in all supermarkets. Yukon Gold or Russet varieties work well.
Caribbean Green Seasoning: Often sold pre-made in Caribbean markets, or make your own using fresh herbs.
Pimento and Habanero Peppers: Found in the produce section of Caribbean or Latin grocery stores.
Ginger: Available in the produce section. Choose firm roots with smooth skin.

Cooking Notes from the Kitchen

Peeling Eggplant: You can choose to peel the eggplant or leave the skin on for added texture.
Heat Level: Adjust the amount of habanero pepper to control the spiciness of the dish.
Cooking Time: Allow the dish to simmer until the potatoes are tender and the eggplant has broken down, creating a thick sauce.
Serving Suggestion: This dish pairs wonderfully with hot Sada Roti or steamed white rice.

What can I use as a substitute for Caribbean Green Seasoning?

If you can’t find Caribbean Green Seasoning, you can make your own by blending scallions, thyme, garlic, parsley, and a bit of vinegar.

How spicy is this dish?

The heat level depends on the amount of habanero pepper used. For a milder dish, use less pepper or remove the seeds.

Can I add other vegetables to this dish?

Yes, you can add other vegetables, like bell peppers or tomatoes, to enhance the flavor and nutritional value.

Is this dish suitable for freezing?

Yes, this dish freezes well. Store in an airtight container and freeze for up to 3 months. Reheat thoroughly before serving.

Gluten Free Vegetarian

Simple Oven Roasted Sweet Potatoes.

May 27, 2025October 24, 2024Leave a Comment

If you’re looking for a simple, quick and tasty side dish, look no further. This past Canadian Thanksgiving I teased these oven roasted sweet potatoes on Instagram and there were many requests for the recipe. So here we go.

You’ll Need…

3 1/2 – 4 lbs sweet potatoes
1/3 cup olive oil
1/2 teaspoon sea salt
1 tablespoon roasted garlic + herb blend
3/4 teaspoon ground cinnamon
3/4 teaspoon paprika (smoked/sweet)
1/2 teaspoon black pepper

Notes! May I suggest you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary restrictions.

You have the option to peel the sweet potatoes, however I find that I get better results if I give them a good scrub, then cut them into equal size pieces so they roast evenly. Basically skin on.

In a bowl whisk everything (except the potatoes) until combined.

Place the clean/cut potatoes in a baking dish, then pour the liquid over the sweet potatoes and mix well to coat. Preheat your oven to 400 F.

Place on the middle rack uncovered. After 15 minutes, remove and stir/toss and continue roasting.

Roast for another 15-20 minutes (depending on how large you cut the pieces) and get ready to serve. You may finish with a tiny bit of finishing salt or as mentioned in the video, some chopped parsley, rosemary and/or thyme.

In the video I shared a tip on how to check to see if the sweet potatoes are fully roasted (tender).

Gluten Free Side Dishes Vegetarian

Spicy Pickled Peppers As Done In The Caribbean.

May 27, 2025September 16, 20241 Comment

This pickled peppers is similar in flavor to the Caribbean Lime Peppersauce Recipe I shared a while back, and the texture along with said flavor is also reminiscent of the Chunky Lemon Lime Peppersauce from 2021.

You’ll Need…

2 cups wiri wiri peppers
10 cloves garlic (whole / cut the large cloves in half)
2 cups vinegar
1 cup cauliflower (chopped)
1 lemon (chopped)
1 1/2 teaspoon sea salt
2 Carolina Reaper peppers (sliced)

Notes! Feel free to use any combination of peppers you like or may have available. The Reaper peppers are insanely HOT, so please be mindful of that. May I recommend that you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

IMPORTANT! Wear gloves and wash your hands immediately after with soap and water. When washing the knife, bowls and cutting board, be mindful that the fumes may irritate your nose/throat and cause coughing.

Wash and prep the ingredients. With the Wiri Wiri (aka coffee peppers) remove and discard the stems, chop the cauliflower, dice the lemon into small pieces and slice the Carolina Reapers if you decide you want that insane heat. Or use Habanero and/or Scotch Bonnet peppers instead.

Place the vinegar (plain white vinegar) in a pot on a medium flame and as soon as you start seeing tiny bubbles on the outer edge, turn the stove off. Add the diced lemon pieces. Shut off the stove and let it steep for 15 minutes.

Place the peppers, garlic and cauliflower in a large bowl. The reason for placing the lemon pieces in the warmed vinegar is to help soften the skin, so it breaks down quicker once it’s in the jar.

Now pour the vinegar with the lemon pieces into the same bowl with the other ingredients and give it a good mix.

All you have to do now is spoon the combination (lemon, peppers, garlic, cauliflower) into sterilized glass containers and top with the salt. Pour the vinegar into the bottle/container until everything is covered.

This can be used immediately as a spicy side or topping to everything. However, may I recommend that you allow it to marinate or cure for at least a week before you crack it open.

In my case I try my best to allow it to sit for 15 days for the garlic and lemon to release its flavor, the cauliflower will soak up the heat and the peppers to soften a bit and flavor the liquid.

As a lil fella on the islands I recall seeing bottles like this bathing in the sun in people’s yards as you’d drive to school. The kiss of the sun helps to further cure it, I was told. In my case, I prefer to store it in a cool and dark pantry for up to 6 months.

Desserts Gluten Free Vegetarian

Grilled Ripe Plantain.

May 27, 2025August 19, 2024Leave a Comment

Over the years I’ve shown you how to make Plantain Frittata, Panko Crusted Fried Plantain, Orange Brown Sugar Glazed Plantain and Refried Boiled Plantain, to name a few. The hot days of summer means we’re grilling more, so I felt it was time to share this delicious grilled plantain recipe with you.

You’ll Need…

3 large ripe plantains (firm)
3 tablespoon melted butter
cooking/baking spray
1 1/2 tablespoon ground cinnamon
1 1/2 tablespoon brown sugar
1 teaspoon sea salt (any flaky finishing salt)

Notes! Please follow along with the video below as much more is discussed about the recipe within. These can be done in your oven or stovetop grill pan, should you not have access to an outdoor grill. Grilling over a wood fire or charcoal will give you a better tasting grilled plantain. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

Combine the sugar and cinnamon to use as a topping for the plantain pieces.

Peel, cut and slice the plantain (explained in the video).

Spray the cleaned grilling surface with the oven spray, then place the plantain pieces flat side down and grill for 3-4 minutes at 375F.

Now flip them over, brush with the melted butter and top with the cinnamon and brown sugar topping. Close the grill and cook for another 4-5 minutes.

Once off the grill, top with the flaky finishing salt of your choice (this is optional if you’re on a low sodium diet). The brown sugar will caramelize and with the cinnamon, combined for a lovely flavor which compliments the natural flavors and sweetness of the ripe plantain.

Yea we say planTIN in the Caribbean. Now you know!

Tip! Use a spatula to flip the pieces of grilled plantain, as they will fall apart if you applied pressure from tongs.

Gluten Free Vegetarian

Festive Tomato Rice.

July 8, 2024June 19, 2024Leave a Comment

This is one of my go-to recipes when I’m hosting people, especially around the holiday season (though I did share a Festive Christmas Rice recipe a few years back), thus the name ‘festive tomato rice”. Quick, easy and delicious, there’s absolutely no reason to not make this dish.

You’ll Need…

2-3 large ripe tomatoes
3 tablespoon coconut oil (adjust)
1 1/2 tablespoon salt (divided)
1 1/2 teaspoon black pepper (divided)
2 tablespoon tomato concentrate (paste)
1 med onion (diced)
5-7 cloves garlic (crushed)
2 scallions (chopped)
1 stalk celery (chopped)
2 bird’s eye pepper (chopped – optional)
1/2 teaspoon roasted cumin (geera)
3/4 teaspoon smoked Paprika
3 cups Basmati rice (washed)
4 1/2 cups chicken stock * see note below
2 tablespoon parsley

Notes! Use vegetable stock instead of chicken, to make this dish vegan / vegetarian friendly. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. May I recommend that you use the video below to follow along as much more about the recipe is discussed there.

As your oven preheats to 425F, remove the stems and core from the tomatoes and cut them into 1/4s. Place them skin side down on a lined baking tray and top with the oil, 1/2 of the black pepper and 1/2 teaspoon of salt. These go into the oven on the middle rack for 20-25 minutes uncovered. Once done, remove and allow to cool.

Place a wide pan on the stove on a med/low heat and add the oil from the baking tray we used, followed by the onion, garlic, celery, remaining black pepper and scallion. Lower the heat and add the remaining salt and Bird’s Eye Pepper. Stir!

Add the paprika, cumin, stir and continue cooking on low.

After 3-4 minutes, add the tomato paste and the juices from the roasted tomato (see the video). Stir well to bring out the natural sweetness of the tomato paste.

Remove the skim off the roasted tomato (discard) and give them a rough chop before adding it to the pan.

Raise the heat to medium and cook for 2 minutes, stirring as it cooks so it doesn’t burn due to the natural sugar from the tomato.

Add the washed rice and stir well to coat each grain with that lovely tomato base we created.

In goes the stock (I explain how I determine how much liquid I need in the video below), remember if making this vegan or vegetarian, you will not be using chicken stock as I did. Bring to a boil, then reduce to a simmer, lid on and cook until the rice is plump and all of the liquid is gone. TIP! Adding a bay leaf and fresh thyme will add additional flavor.

Thirteen minutes later, shut off the stove. Add the chopped parsley at the top, place the lid back on and let it sit (stove off) on the same burner you used.

Give it about 10 minutes, then use a fork to fluff and mix the rice! Get ready to enjoy it on it’s own or as a side to other dishes on your dinner table.

Gluten Free Vegetarian

Bhagi – Spinach With Okra.

May 22, 2024May 16, 2024Leave a Comment

Yes, for the untrained eye and palate this may appear as Callaloo (in a post apocalyptic world where crab, crayfish, lobster, shrimp, salted pigtail, smoked turkey etc no longer exist), however this is just another form of Bhagi to me. Served with hot Sada Roti and lime peppersauce on the side for what is a very comforting vegan meal.

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
6-8 cloves garlic (smashed)
3/4 teaspoon black pepper
4 Bird’s Eye peppers (chopped)
1 lb okra (trimmed and cut)
2 lbs spinach (washed/chopped)
3-4 tablespoon water
1/2 teaspoon salt (adjust)
1-2 tablespoon coconut cream
6-8 grape tomatoes (chopped)

Notes! Please use the video below to follow along as much more about the recipe is explained there. if making this dish gluten free, please refer to the list of ingredients to ensure they meet with your specific gluten free dietary needs.

Prep the spinach by washing well and give it a rough chop. With the okra (say ochro) wash, remove the stems and cut into 1/4 inch wheels.

Heat the olive oil (any oil you prefer using) on a wide/deep saucepan on a medium heat. Add the onion, garlic, black pepper and in my case I used Bird’s Eye peppers for a bit of heat. You may use any hot pepper you like or can source and in the amounts you can tolerate. Should you not enjoy spicy foods, this is optional. Reduce the hat to low and cook for about 4 minutes.

Turn the heat back up to medium and add the okra, stir well and cook for 3-4 minutes before adding the spinach.

It will pile up but as it cooks the spinach will wilt and you’ll have enough room for everything. You may use a lid to help create steam should you wish to quicken this step. This is when I added the water to help create that steam.

It’s then time to add the salt, chopped tomatoes (use any tomato you may have on hand) and the coconut cream. Turn the heat down to med/low and with the lid on (slightly ajar) cook for 25-35 minutes.

It will not be a ‘pretty’ dish and the texture may be a bit ‘slimy’ due to the inclusion of the okra. However it’s ranked as one of the top vegan dishes you’ll ever make.

It’s now time to personalize things a bit. taste and adjust the salt to your liking and this is when you’ll also decide if you want it a bit runny or as in my case, I gave it another 5-7 minutes to tighten up a bit more (got rid of all the liquid).

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is pone?

What can I use instead of fresh pumpkin?

Is the coconut milk optional?

How do I know when it’s fully baked?

Can I grate cassava in advance?

Cassava Pone

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

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

What pan should I use for marmalade?

Can I use frozen fruit?

How do I know when it’s done?

How long will this marmalade last?

Papaya Pineapple Marmalade

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is chow?

Can I make this without a grill?

What can I use instead of applewood chips?

Is this chow very spicy?

Applewood Smoked Pineapple Chow

Ingredients 1x2x3x

Instructions

Ingredient Guide

Shopping Made Easy

Can I use Greek yogurt instead of regular yogurt?

How can I make this dip spicier?

What can I serve with this dip?

How long does this dip last in the refrigerator?

Is this dip suitable for vegetarians?

Cooking Notes from the Kitchen

Zesty Garlic Avocado Yogurt Dip

Ingredients 1x2x3x

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What is rice and peas?

When is it in season?

How do I store rice and peas?

Can I make this ahead?

What pairs well with rice and peas?

Jamaican Rice and Peas

Ingredients 1x2x3x

Instructions

Notes

Ingredient Guide

Shopping Made Easy

What is Caribbean green seasoning used for?

Can I freeze green seasoning for later use?

How long does green seasoning last in the refrigerator?

Is there a substitute for chadon beni?

Can I adjust the texture of the green seasoning?

Cooking Notes from the Kitchen

Caribbean Green Seasoning

Ingredients 1x2x3x

Instructions

Notes

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What can I use as a substitute for Caribbean Green Seasoning?

How spicy is this dish?

Can I add other vegetables to this dish?

Is this dish suitable for freezing?

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients

Ingredients