Salsa is not a “Caribbean” type dish! Really? How easily we forget the Spanish speaking Caribbean, like Dominican Republic, Cuba and Puerto Rico. I started making this take on salsa for my girls after I read the label of the pre-packaged stuff they were buying at the grocery stores. Called salsa, but lacked any real flavor and loaded with sodium and preservatives. You’ll notice that I’ve taken the technique we use in Trinidad and Tobago for making Tomato Choka and applied it in making this salsa.. for what I believe is the best salsa you’ll ever have/enjoy! Ask my daughters and their friends.

You’ll Need…

3 Roma tomatoes
3 scallions
1 green scotch bonnet pepper
3 cloves garlic
1/2 med avocado (ripe)
1/2 green scotch bonnet pepper
1 pint cherry tomatoes
1 heaping tablespoon chopped cilantro
1/2 lemon (juice)
1 tablespoon olive oil
1/3 teaspoon sea salt
1/4 teaspoon black pepper

I’d much prefer to use my outdoor grill to fire-roast the scallions, pepper and tomatoes, but with it being sill cold outside (long winter) and since I know many people don’t have access to open flame grilling, I thought I’d use my cast iron pan on the stove top. Simply drizzle some vegetable oil on the pan (or use a non stick pan) and have it on a medium flame. Char the scotch bonnet pepper and scallion and set aside, then add the Roma tomatoes (I like using those as they are more meaty and less acidic) and grill on all sides till cooked all the way through – about 10 mins.

Dice the cherry tomato (raw) or you can use another couple Roma tomatoes.. I used cherry as I like the sweetness of them and add to a large bowl along with the chopped grilled scallions.

Using a mortar and pestle add the charred scotch bonnet (don’t add any seeds if you’re concerned about the raw heat and do wear gloves when handling them), the sea salt and garlic. Crush to a paste. By now the tomatoes should be fully roasted. you can remove the skin or leave them for a wicked kick of roasted flavor in the finished salsa. Crush the tomatoes as well.. to a chunky paste.

Add this crushed mixture to the bowl and mix well. It’s now time to bring everything together.. dice the avocado and add it along with the lemon juice, cilantro, black pepper and olive oil. Fold gently as not to over-crush the avocado. The goal is to have some texture from the avocado and diced tomato to balance the sort of thick sauce from the crushed roasted tomatoes. The slight kick from the scotch bonnet, the onion and garlic flavors and the roasted tomatoes will truly excite your taste buds. Not to be outdone, the herbal note from the cilantro will definitely have you and your guests wanting more.. so double up on the recipe as a precaution!

Serve fresh for best results, but you can make this in advance.. store in the fridge. I notice that the odd time it does not devoured immediately by my girls, it breaks down after three days in the fridge (discolor). Instead of lemon juice, lime would give it a lovely hint of citrus as well.

Gluten Free Side Dishes Vegetarian

Avocado Grapefruit Salad

May 28, 2025April 30, 2015Leave a Comment

This vibrant Avocado Grapefruit Salad is a light and refreshing dish that perfectly balances creamy, tart, and spicy Caribbean flavors. Inspired by the abundance of fruit trees in island backyards, this simple recipe brings together ripe avocados, juicy grapefruit, and a subtle kick from bird’s eye pepper. It’s an easy, no-cook option ideal for warm-weather meals or quick lunches, and it’s naturally vegan, gluten-free, and packed with nourishing ingredients. Whether you’re embracing a healthier lifestyle or just looking for something bright and satisfying, this Caribbean-inspired salad is a flavorful way to enjoy the freshness of local produce.

Avocado and grapefruit salad on a plate ready to serve

Ingredient Guide

Avocado: Choose ripe avocados for a creamy texture that balances the tartness of grapefruit.
Red Onion: Adds a mild sharpness and crunch to the salad.
Cilantro: Provides a fresh, herbal note that complements the citrus flavors.
Grapefruit: Offers a juicy, tangy sweetness that pairs well with avocado.
Sea Salt: Enhances the natural flavors of the ingredients.
Black Pepper: Adds a subtle heat and depth to the salad.
Bird’s Eye Pepper: Introduces a spicy kick; adjust to taste.

Shopping Made Easy

Avocados: Look for avocados that yield slightly to gentle pressure, indicating ripeness.
Red Onions: Available in the produce section; choose firm bulbs with dry, papery skins.
Cilantro: Look for fresh cilantro in the herb section, selecting vibrant green leaves that are not wilted.
Grapefruits: Choose heavy fruits with smooth, firm skins for juiciness.
Bird’s Eye Peppers: Available at Caribbean or international markets; can substitute with chili flakes if unavailable.

Cooking Notes from the Kitchen

Preventing Avocado Browning: If not serving immediately, drizzle sliced avocado with lemon juice to prevent discoloration.
Segmenting Grapefruit: Use a sharp knife to remove the peel and white pith, then cut between the membranes to release segments.
Adjusting Heat: Adjust the amount of bird’s eye pepper to suit your preferred spice level.

What makes this salad uniquely Caribbean?

The combination of fresh, tropical ingredients, like avocado and grapefruit, along with the use of bird’s eye pepper, reflects the vibrant flavors typical of Caribbean cuisine.

Can I prepare this salad in advance?

It’s best enjoyed fresh, but you can prepare the components separately and assemble just before serving to maintain freshness and texture.

Are there any substitutions for bird’s eye pepper?

If bird’s eye peppers are unavailable, you can use a small amount of finely chopped chili or a pinch of red pepper flakes as a substitute.

Print Recipe

Avocado Grapefruit Salad

Cuisine: Fusion Courses: Appetizers & Snacks Recipe Keys: Gluten Free Quick Meals

Difficulty: Beginner Prep Time 12 mins Total Time 12 mins

Servings: 2

Diet:

G Gluten-Free V Vegan V Vegetarian

Description

A quick, vegan, gluten-free salad featuring creamy avocado, tangy grapefruit, crisp onion, and a hint of Caribbean heat, accented by the heat of bird’s eye pepper, perfect for a quick, healthy meal.

Ingredients

2 ripe avocados
¹⁄₄ red onion
1 tablespoon cilantro (chopped)
1 grapefruit (segmented)
1 pinch sea salt
1 pinch black pepper
1 Bird’s Eye pepper (seeded)

Instructions

Video

Slice the avocados into wedges. If not serving immediately, drizzle with lemon juice to prevent them from browning.
Thinly slice the red onion and finely chop the cilantro.
Segment the grapefruit, removing all peel and pith, and separate the segments.
On a serving plate, arrange the avocado slices, grapefruit segments, and red onion.
Sprinkle the chopped cilantro and bird’s eye pepper over the salad.
Season with sea salt and black pepper to taste. Serve immediately and enjoy this refreshing Caribbean-inspired salad.

Note

If you’re making this recipe gluten free, be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.

Tell us what you think

Gluten Free Vegetarian

Simple Sofrito Recipe.

April 20, 2015April 20, 20152 Comments

As we have Caribbean Green Seasoning as the base of many dishes in most of the Southern Caribbean, in the Spanish speaking Caribbean you’ll find Sofrito. An aromatic blend of herbs, garlic and seasoning peppers. A few years back while in old San Juan (Puerto Rico) I had a delightful rice dish at a small roadside vendor and she told me that the secret was all in the sofrito she started with. You will definitely find variations in the way sofrito is made as you make your way through Cuba, Puerto Rico and Dominican Republic, as everyone tend to have their own specific recipe. This recipe I’m about to share is as basic as sofrito comes and a great starting point.

You’ll Need…

2 Cubanelle peppers (or bell peppers)
1 large onion
12-16 cloves garlic
1 cup chopped cilantro (coriander)
1/2 cup chopped culantro (recao | shado beni | Chadon Beni)
1/4 cup olive oil

Important – Typically a sort of seasoning pepper along with bell peppers are used in making traditional sofrito. Since I could not source the seasoning peppers I opted for the Cubanelle peppers as they do have a wonderful flavor about them and would give me the same texture of the bell peppers.

Give everything a rough chop and place in a food processor. You may find that some people use a blender and go with the puree setting. That is a personal choice. I much prefer my finished sofrito to have some texture to it, so I use a food processor and go a sort of pulse action. The olive oil is to help everything come together.

You will find that as you pulse it, it will tend to clump to the sides. Stop the machine and push down with a wooden spoon and pulse until everything comes together to a sort of coarse consistency. However, you can add a bit more olive oil and puree if you wish.

I usually store the finished sofrito in a jar in the fridge, but depending on how often you plan on using it you can freeze it in ice tray, then remove and place the frozen blocks in a freezer bag. Then when it’s time to use, simply take out as many blocks as you need and thaw/cook.

Here’s an amazing chicken dish I did using this sofrito as a marinade, Click To Watch: Sofrito Pan Roasted Chicken Recipe. Hopefully I’ll have time in the coming weeks to upload the written version, so you can print it off, should you wish to do so.

Gluten Free Vegetarian

Quick And Tasty Stewed Beans Recipe (For Students & Busy Individuals)

April 11, 2015April 11, 20153 Comments

Our mom is an expert at making Caribbean style stewed red beans and I’m still to find someone who can match the way she balances flavor, tenderness and the perfect consistency to the gravy. A recipe which calls for soaking dried beans and slowly cooking then for a relatively long time. Time is something we never seem to have much of lately, so I’ve come up with a recipe which will cut the cooking time tremendously and give you the same sort of feel-good vibe as if you were eating traditional Caribbean stewed beans – stuff your mom or grandma would make for you.

You’ll Need…

1 can red beans (19 oz)
2 scallions
1 small onion
2 sprigs thyme
1 tablespoon parsley
1 tablespoon olive oil
1 medium tomato (I used a few grape tomatoes)
1/4 teaspoon black pepper
1/4 scotch bonnet pepper (optional)
1 cup water
1/2 teaspoon Caribbean Browning
2 cloves garlic
1/2 cup bell pepper

Optional ingredients are grated ginger, sesame oil, Worcestershire sauce and Golden Ray salted butter. If doing this recipe gluten free do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs (especially the Worcestershire sauce).

Chop (scotch bonnet, onion, scallion, parsley), dice (tomato, bell pepper), crush (garlic) and remove the thyme leaves off the springs. Do remember to wear gloves when handling the scotch bonnet and wash you hands immediately after with soap and water.

Heat the oil on a med flame in a deep saucepan, then add the garlic, onion, bell pepper, black pepper, scallion, thyme and parsley. Lower the heat to as low as it can go and let it go for about 4-5 mins… here’s where we’ll get an infusion of wicked flavors.

This is the one and only time you’ll ever get me to recommend that you open the can of beans and NOT rinse with cool water. Keep everything.

Now add all the other ingredients, except the browning, water and the beans. Put the lid on the pan (still on low heat) and cook for another 2-3 minutes). Then raise the heat to med/high, add the beans, water and the browning. Bring to a boil, then reduce to a simmer and cook for about 7-10 minutes.

Quick Comment – You’ll need to go to a Caribbean grocers to get the Caribbean style browning and be mindful that you must use a little as it can be very overpowering (taste and color). You will notice that I did not add any salt to this dish as I find that the sodium content in canned beans is quite high, but do taste and adjust accordingly. At this point you can do two things if the gravy is too thin.. remove the lid and turn up the heat or use the back of your spoon and crush some of the beans.

If you’re a student, a busy individual or someone who just don’t want to spend hours in the kitchen, you’ll appreciate this stewed beans recipe. You can always add some coconut milk instead of the water and if you want to add a bit more body, you can go in with some flour dumplings for a one pot dish.

Gluten Free Sauces & Condiments Vegetarian

Apple Kuchela Recipe.

May 28, 2025March 30, 20155 Comments

Kuchela is one of those spicy condiments traditionally made with green mangoes and a must-have topping for ‘doubles’, saheena and pholourie (street food in Trinidad and Tobago). Being that I call Canada home and green mango is not something I can go in my back yard and pick off the trees as I did for my mom when I was a young fella on the islands, Granny Smith apples are my new choice. Though sweet, the slight tartness and sturdy texture of these green apples makes an ideal kuchela when you can’t source mangoes.

You’ll Need…

5 green apples (Granny Smith)
3/4 teaspoon salt
4 cloves garlic
3-4 tablespoons amchar masala
3/4 cup veg oil
2 scotch bonnet peppers

Notes: You can purchase the amchar masala at most West Indian markets and there are times you can get it on Amazon.com. Grate with the skin on for additional texture, but be sure to get apples which are not covered in wax as they are sometimes.

Please remember to wear gloves and wash your hands with soap and water immediately after handling scotch bonnet peppers. Dice the peppers finely, including the seeds for more heat. You have the option of dicing or crushing the garlic. Then using the sort of shred side of your grater, grate the apples until the core.

You now have two option, you can squeeze off all the liquid from the grated apples, but if you want a more saucy kuchela you can remove about half the liquid. It may take a bit of work to squeeze off the liquid with your hands, or you can use a towel and wring the liquid out.

When making traditional mango kuchela, we try to get all the moisture out of the grated mango and it’s then spread onto a kitchen towel and placed in the open sun for a couple hrs to dry off. This process makes it easy to infuse the grated mango with the Kuchela flavors. In this recipe we’ll cook everything on the stove top for a few minutes to replicate that sort of infusion we need for this to be a great kuchela.

In a wide saucepan on a LOW heat, heat the vegetable oil, then go in with the diced pepper and garlic. Let that gently cook for about 3-5 minutes. Be sure to turn the fan above your stove on or at least open your kitchen windows. The cooked peppers will give off a strong (choking) scent.

Now add the amchar masala, cook for a minute, then add the grated apple and salt. Mix well, cook for 2-3 minutes and you’re done!

Traditionalists will be able to identify the natural sweetness of the apples, but I assure you that this apple kuchela is just as exciting as any I’ve had on the islands and that sweetness adds a lovely overall roundness to the kuchela as it ages for a few days. You can store these in sterilized glass containers on your kitchen counter for a couple weeks, then store in the fridge.

Gluten Free Grilling Sauces & Condiments Vegetarian

Baigan Choka (eggplant dip) Recipe In The Oven.

June 2, 2025March 12, 20154 Comments

The key to making traditional baigan (eggplant) choka (dip) is roasting the eggplant over an open flame and if you really want to excite the taste buds with even more flavor, you would place the eggplant on hot coals. On so many levels this is not always possible, especially if you live in temperate climates where having that fire in the middle of winter is not possible. Yes, you can always use the flame on your stove top, but if you’ve ever had to clean up that stove after – you’d never do it again. This baigan choka recipe is specifically for people who want the same sort of flavors, but with an easier method of achieving this. Students, you can even do this is a toaster oven.

You’ll Need…

2 med eggplant (about 2-3 lbs)
1/4 teaspoon salt
2 tablespoon olive oil
1 teaspoon veg oil
2 cloves garlic (divided)
1 scotch bonnet pepper
1 small onion

* If you didn’t already know, baigan is just another name for eggplant. This dish is both vegetarian and gluten free. Be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary requirements.

Set your oven to the broil setting (525 F) and as it gets to temp, lets prepare the eggplant. Trim off the stem area, make some slits in the eggplant and for maximum flavor.. slice one of the cloves of garlic thinly and place them into the slits in the eggplant.

Line a sturdy baking tray with tin foil so you won’t have a mess to clean up after. Place the eggplant and WHOLE scotch bonnet pepper and drizzle with the vegetable oil on the eggplant. Using your hands rub the oil around the eggplant and place it in the oven.

After 5 minutes, remove the scotch bonnet – it should be slightly charred now. In a heavy bowl (or mortar and pestle) place the scotch bonnet (remove the stem), remaining clove of garlic and salt and pound to a smooth paste. Remember to wash your hands with soap and water after handling such hot peppers. TIP – I used a slightly mature scotch bonnet so I get a tamed heat. Remember you can control the heat level by how much scotch bonnet you choose to use.

After 25-30 mins at 525 F your eggplant should be perfectly cooked. Remove from the oven and slice down the center and using a table spoon, scoop out all that goodness and place in the same bowl we have the crushed pepper / garlic / salt.

Now crush the eggplant you scooped out until it’s somewhat smooth (you can do all of this with your mortar and pestle – I used a traditional “ponga”). Heat the olive oil in a small frying pan just until you start seeing smoke. In the meantime thinly slice the onion and place it on top of the eggplant mixture (do not mix it yet). Now pour the heat oil onto the onion (this is called chunka). By doing so we do two things. We get the rawness out of the sliced onion and we also pull some flavor out of the onion. Mix well and serve.

This is a dish I love eating with hot sada roti and it’s something my mom makes daily for me when I visit home (Trinidad and Tobago), but you can use any flat bread or use as a dip for any of your favorite potato or corn chips. I hope you give it a try as it’s so simple to do in the oven and I know if you’re old school you’ll miss the smoky flavor of the fire roasted, but the high heat we roast it at in the oven will give it a unique taste.

Recipe Card

Baigan Choka (Eggplant Dip) in an orange serving bowl

Print Recipe

Baigan Choka (Oven-Roasted Eggplant Dip)

Cuisine: Trinidadian Courses: Appetizers & Snacks, Grilling Recipe Keys: Dairy Free Gluten Free Quick Meals Spicy Vegetarian

Difficulty: Beginner Prep Time 5 mins Cook Time 30 mins Total Time 35 mins

Servings: 4

Diet:

G Gluten-Free V Vegan V Vegetarian

Description

A classic Trinidadian dish, baigan choka is traditionally made by roasting eggplant over an open flame. This oven-broiled version captures the essence of the original, delivering that smoky flavor with less mess, perfect for those in cooler climates or without access to a grill.

Ingredients

2 medium eggplants (about 2-3 lbs)
¹⁄₄ teaspoon salt
2 tablespoon olive oil
1 teaspoon vegetable oil
2 cloves garlic (divided)
1 pepper scotch bonnet pepper (seeds removed)
1 small onion

Instructions

Video

Set your oven to the broil setting 525 degrees F (275 degrees C).
Prepare the Eggplant (2). Trim off the stem area, make some slits in the eggplant for maximum flavor.
Slice one of the Garlic (2 clove) thinly and place them into the slits in the eggplant.
Line a sturdy baking tray with tin foil.
Place the eggplant and Scotch Bonnet Pepper (1) and drizzle Vegetable Oil (1 teaspoon) on eggplants. Using your hands rub the oil around the eggplant and place it in the oven for 25 minutes.
After 5 minutes, remove the scotch bonnet – it should be slightly charred now.
In a heavy bowl (or mortar and pestle) place the scotch bonnet (stem removed), remaining clove of garlic and Salt (1/4 teaspoon) and pound to a smooth paste.
After 25-30 minutes, your eggplant should be perfectly cooked. Remove from the oven and slice down the center and using a table spoon, scoop out all that goodness and place in the same bowl as garlic-pepper mixture.
Now crush the eggplant you scooped out until it’s somewhat smooth.
Heat the Olive Oil (2 tablespoon) in a small frying pan just until it starts to smoke.
Meanwhile, thinly slice the Onion (1) and place it on top of the eggplant mixture (do not mix it yet). Now pour the heated oil onto the onion.
Mix well and serve.

Note

Baigan is another name for eggplant.

This dish is both vegetarian and gluten-free.

Adjust the amount of scotch bonnet pepper to control the heat level.

Be cautious when handling hot peppers; wash hands thoroughly after use.

Tell us what you think

Desserts Vegetarian

Papaya Pineapple Marmalade Recipe

May 26, 2025March 2, 20152 Comments

With the natural abundance of fruits we have in the Caribbean I’m surprised we didn’t have a wider jam and jellies culture, when I was a kid on the islands. To be honest, the only jam mom would make was guava, sour cherry and Pommecythere (ambarella). However with all the artisan -like initiatives lately, we’re seeing more and more creative use of our fruits. We’ve come to realize that we can still enjoy tropical fruits when it’s out of season. If you’re from the Caribbean you’ll know exactly what I mean when I say we eat ‘seasonally’… take sorrel for example. We only drink sorrel at Christmas time. Why? In this recipe we’ll take two of the most common topical fruits and make what I believe is the perfect marriage of flavors and texture.

You’ll Need…

2 cups diced ripe pineapple
2 cups diced ripe papaya
3-4 cups sugar (taste and add all 4 if necessary)
1 tablespoon lemon zest (in thin strips)
1 /3 cup lemon juice
1 tablespoon grated ginger
pinch salt
tablespoon honey

Peel and cube the pineapple and papaya (Click to watch how shop, peel and cube a papaya – Click to watch how to peel, core and cube a pineapple) and set aside. Then using a pairing knife, cut off some of the rind off the lemons and slice them thinly (Chiffonade). You’ll also need to squeeze the lemons as we’ll need this citrus kick in the marmalade.

Place a wide pan on a medium flame and add all the ingredients and bring to a boil.

Reduce the heat to a simmer (leave the pan uncovered) and have it go for about 30 minutes. The goal is to make everything tender, to the point where it starts to break apart.

It will go thick and sticky (that’s what we want) and you can certainly control the texture. If you want it more runny, you can cook it for a bit less time and if you want it thick, using the back of your spoon, mash down on the pieces of fruit. If you’re an exact cook time type of person, you want to achieve 224º degrees Fahrenheit on a candy thermometer.

Pour into a sterilized glass jar, store and enjoy.

This is a great way to put such wonderful tropical fruits to use. Remember this is not diabetic friendly and overall very sweet.

Recipe Card

Print Recipe

Papaya Pineapple Marmalade

Courses: Sauces, Condiments & Marinades, Vegetarian Recipe Keys: Gluten Free

Difficulty: Beginner Prep Time 10 mins Cook Time 30 mins Total Time 40 mins

Servings: 4

Diet:

G Gluten-Free V Vegan

Description

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

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

Video

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.

Tell us what you think

Gluten Free Vegetarian

Gluten Free Vegetarian Pelau Recipe.

March 18, 2015February 12, 201515 Comments

With the increase in demand for both vegetarian and gluten free recipes, I thought I’d take one of the most traditional dishes of the Southern Caribbean and remove a key ingredient – meat! Meat lovers can tune in here for the Chicken pelau video. This one pot dish was a must whenever we’d spend a day at the beach, go to the Oval to watch touring cricket teams and whenever pigeon peas was in season. back then freshly shelled peas were used, but today living in North America I have no choice but to reach for the canned stuff. I assure you, you won’t know there isn’t meat in this dish when it’s done ‘bubblin’ and you serve yourself a plate.

You’ll Need…

1 1/2 cups pigeon peas (1 can)
1 large carrot diced
1/2 cup celery (diced)
2 cups rice (brown par boiled)
1.5 cup coconut milk
2.5 cups water
2 scallions
2 pimento peppers (optional)
2 bird’s pepper (bird’s eye)
1/2 cup diced bell pepper
1 tablespoon parsley
2 sprigs thyme
2 cloves garlic
1/4 teaspoon grated ginger
3/4 teaspoon salt
1 heaping tablespoon brown sugar
1 tablespoon veg oil
1 teaspoon Worcestershire sauce

Dice, chop and slice the carrot, celery, peppers, scallions and scallions. Drain the can of pigeon peas and rinse with cool water..drain. In a deep pot on medium high heat, add the veg oil, then go in with the brown sugar. As we’ve done with other Caribbean “stewed” dishes, we want to get that rich color and flavor from the caramelized sugar.

This is the only critical step in making this vegetarian pelau as if it goes beyond the amber/frothy color we’re looking for the finished dish WILL have sort of burnt taste and we don’t want that. The sugar will melt, then go a rich golden colour, before going frothy and a deep amber color. This is when we want to go in the diced carrot, celery and pigeon peas. TIP: Use a spoon which can withstand high heat (no plastic), make sure the peas are drained well after washing as we don’t want any liquid and the spoon should have a long handle as the melted sugar can jump-back at you. Move around the vegetables and let it cook/brown for about 4 minutes.

Now you will have a deep brown base to help color the entire dish (pelau isn’t supposed to be pale..according to my mom). Add the other ingredients, with the rice, coconut milk and water going in last.

If you’re new to Caribbean cuisine, you may not know that we wash our rice before cooking. This removes some of the excess starch and any debris that may be in the rice from the mill. You have 2 options. 1 – Place the rice in a strainer and run water through it. Massage and keep rinsing until the water runs clear. Option 2 – place the rice in a deep bowl, cover with water and massage with your hands. the water will go cloudy – drain and repeat until the water is clear.

Go in with the bird’s eye pepper (leave whole so we get flavor and not the raw heat – remember to remove them before serving). Bring to a boil, then reduce to a gentle boil with the lid on the pot. Stir every 5 minutes and cook for about 25-30 minutes.. until all the liquid is gone. Do remember to taste for salt and adjust accordingly. TIP: If you find that the pelau is pale in color you can go in with a bit Caribbean food browning. There are two ways people like their finished pelau. Grainy rice (my way) or a bit overcooked with the rice being a little mushy or creamy. So adjust your cooking time to accommodate your preference.

Besides liking my pelau grainy, it MUST be piping hot – to the point where with every fork full I have to suck air in at the same time to help cool it down or risk burning my mouth. Don’t ask me why – that’s just the way I like it! This vegetarian gluten free recipe is simply outstanding and I assure you meat eaters you will not miss that chicken or salted meats we normally use. Traditionalists will want to reach for that Golden Ray (salted butter) to give it that wicked ‘creole’ taste, but do remember we’re doing this one vegetarian.

If you’d like to request a recipe, hit me on Twitter @Obzokee and we’ll get to it! If you’re doing this recipe gluten free do go through the complete list of ingredients to ensure they meet with your specific gluten free diet.

Gluten Free Rice & One-Pot Dishes Vegetarian

Rice Cooker Jamaican Rice And Peas Recipe

May 28, 2025January 2, 201526 Comments

Most people who are new to Caribbean cuisine at one point or the other, always end up trying to make Jamaican style rice and peas (peas and rice?). Sadly if you’re not seasoned at making rice and peas, it can be a bit challenging. You always risk ending up with rice which is overcooked and soggy. With this in mind, I decided to share a fool-proof way of cooking Jamaican rice and peas, with the same flavors and texture you’d get from the conventional method of cooking this dish. However we’ll employ the use of a rice cooker!

You’ll Need…

3 cups (rice cooker sized cup) brown par-boiled rice
1 cup coconut milk
1 scallion
1 tablespoon thyme (fresh)
1 cup red beans (from a can)
1/4 habanero or scotch bonnet pepper (diced)
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon allspice (pimento berries)

* 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

Yes, it’s always confusing to people outside the Caribbean when we say rice and ‘peas” and technically we use red beans and not peas. Wash the rice.. either you put it in a deep bowl and pour cool water over it, massage it with your hands, then pour that cloudy water out. Repeat until the water is clear. I usually just put the rice in a strainer and allow water to flow through it, while I work my fingers through it. Basically the same.. till the water runs clear.

Place the washed rice into the rice cooker, then add all the other ingredients and give it a good stir. Then top with water according to your rice cooker’s instructions and set it on cook.

Half way through the cooking process, I like giving it a stir to make sure everything is mixed well and the heavy red beans don’t sink to the bottom of the rice cooker.

Please note that we have natural sugars from the rice and coconut milk so after the rice cooker is done cooking and goes into the ‘keep warm” cycle.. you may want to turn it off. If not it can start to ‘cake’ at the bottom of the rice cooker the longer it remains on the heat setting. Give it about 10 minutes after cooking, then take a fork and gently work the rice so you get what my Jamaican friends call “shelly” rice (grainy).

Basically this is the simplest way to make perfect Jamaican rice and peas, without the stress of ending up with soggy rice. Should you encounter any problems or need clarity on anything, do use the contact link (top of page) to get hold of me. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Note: remember when handling scotch bonnet and other hot peppers, to wear gloves and wash your hands with soap and water immediately after.

Gluten Free Vegetarian

The Ultimate Coconut Rice Recipe (gluten free and vegetarian).

November 26, 2014November 26, 20144 Comments

I was recently challenged to put together a coconut rice recipe, however the recipe must be foolproof. According to the person who emailed me, they have a difficult time cooking rice as it usually ends up a messy mush in the pot or under-cooked. They were looking for perfectly cooked coconut rice, grainy in texture and rich in Caribbean coconut flavors. Being a rice dish I thought it would be a good time to also have it appeal to vegetarians and friends on a gluten free diet at the same time.

In order to make this as fool-proof as possible I employed the use of my rice cooker .. let’s get cooking!

You’ll Need…

3 cups (rice cooker size) brown rice (long grain parboiled)
1/2 cup raisins
1/2 cup dried cherries (or any dried fruit you like)
1 bird’s eye pepper (bird pepper)
1/2 teaspoon salt (adjust to your liking)
1/4 teaspoon black pepper
1/2 cup unsweetend coconut shreds
1 cup coconut milk
1/2 teaspoon thyme
1 tablespoon parsley
1 scallion
1/2 cup raw cashew nuts
*water (According to your rice cooker instructions)

*Note: dried cranberries, mango and/or pineapple will work great as well. Be sure to go through the entire ingredient list if doing this coconut rice gluten free to ensure it meets with your specific gluten free dietary needs.

In a dry (non-stick works best) pan on a low heat gently toast the coconut shred/flakes and cashews for about 3-5 minutes and set aside.

Chop the scallion, parsley and thyme, then wash the rice. There’s usually a lot of grit in rice, so it’s important that you always wash it first or when cooked it can be gritty. To wash rice you have two options. Option 1 – place the rice in a deep bowl, cover with water and use you hands to massage the rice. As you do so you will notice the water will go cloudy. Pour out that water and repeat the steps until the water is no longer cloudy. Option 2- Place the rice in a strainer (fine mesh) and run cool water over it while using your hands to massage the grains. The water will go from cloudy to clear in a quick time.

Important Note: I noticed that my rice cooker’s cup is a bit smaller in size than an actual measuring cup, so I used the rice cooker’s measuring cup.

It’s now time to put everything into the rice cooker and allow it to do it’s thing. First went in the washed rice, then the scallion, thyme, black pepper, parsley and salt. Give it a good mix, then go in with the dried fruit, toasted coconut and cashews. Top with the bird’s eye pepper and it’s important that you leave it whole so you get the flavors and not the raw heat. Break if you want the heat.

Now go in with the coconut milk and it’s time to top with water according to your rice cooker’s instructions. There were 3 cups of rice and I treated the dried fruit as a cup of rice as well. So looking at the mark on my rice cooker for brown rice, I added enough water as if cooking 4 cups of rice. It’s now time for the rice cooker to give us perfectly cooked coconut rice. I must mention that 10 minutes into cooking I did give it a stir to make sure all the heavy stuff didn’t gather at the bottom of the cooker.

As you go through this recipe you’re saying to yourself..wow this is indeed a fool proof way of making coconut rice Chris doh lie! Such a delicious one pot dish, that’s vegetarian and gluten free as I mentioned above. Screaming with Caribbean flavors!

Tip: After my rice cooker stopped cooking and went to the ‘keep warm’ setting I gave it five minutes then I unplugged it. I find that with the natural sugars from the rice and dried fruit (plus the coconut), it will have the tendency to start caramelizing the longer its on a heat setting. Be sure to use a fork to work the rice a bit so it goes a but fluffy in the rice cooker (when done cooking).

Gluten Free Vegetarian

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

November 2, 2014November 1, 20148 Comments

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

You’ll Need…

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

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

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

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

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

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

Gluten Free Vegetarian

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

November 9, 2014October 16, 20141 Comment

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

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

You’ll Need…

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

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

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

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

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

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

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

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What makes this salad uniquely Caribbean?

Can I prepare this salad in advance?

Are there any substitutions for bird’s eye pepper?

Avocado Grapefruit Salad

Description

Ingredients

Instructions

Note

Recipe Card

Baigan Choka (Oven-Roasted Eggplant Dip)

Description

Ingredients

Instructions

Note

Recipe Card

Papaya Pineapple Marmalade

Description

Ingredients

Instructions

Recipe Card

Jamaican Rice and Peas

Description

Ingredients

Instructions

Note

Log In