caribbean cooking Archives - Page 16 of 19

Not until my adult years have I started appreciating geera (aka cumin) and even today I use it in a handful of dishes. The lovely smokey flavors works well with the kick from the peppers in this dish and the fact that we’ll be using shrimp means you’ll be done in under 10 minutes. This recipe is based on the classic Caribbean recipe for Geera Pork, a hit when enjoying some adult beverages in bars (rum shops) across the Southern Caribbean.

You’ll Need…

1.5 lbs shrimp
1 tablespoon olive oil
1/4 teaspoon black pepper
1/2 teaspoon salt
2 tablespoon veg oil
1 tablespoon Caribbean green seasoning
1 habanero pepper (sliced – include seeds)
5 wiri wiri pepper
3 pimento peppers (sliced – include seeds)
1.5 tablespoon geera (roasted cumin)
1 teaspoon cumin seeds
1/2 teaspoon coriander seeds
3 cloves garlic (diced)
1 scallion (chopped)
1 teaspoon roasted geera (cumin) for the cooking part
2 tablespoon cilantro (chopped)

Important. This dish is supposed to be spicy, so remember to wash your hands with soap and water immediately after handling the spicy peppers. Additionally, if doing this recipe gluten free, be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Peel, devin and wash the shrimp (drain dry), then season with the salt, black pepper, olive oil, roasted geera and Caribbean Green Seasoning. Stir well and allow to marinate (if you have time) for an hour or so. In my case I cooked them immediately.

Place a wide heavy pan on a low flame, then go in with the veg oil. As it heats, add the cumin seeds, corriander, garlic, habanero pepper, scallion and pimento peppers (leave out if you can’t source them). Cook on a low flame for about 4 minutes. You may want to turn the fan over your stove on or at least open your kitchen window or risk having the habanero choke you as it cooks.

It’s now time to crank up the heat to med/high and add the seasoned shrimp. Stir well to coat with that lovely base of flavor we created. Be sure to use a wide pan as we need for the shrimp to not be crowded or they may want to boil.

The shrimp will cook quickly.. no need to over-cook. After about 4 minutes, you may take the heat off, add the Wiri Wiri peppers and chopped cilantro and give it a toss. Leave in the pan for another minute to allow the residual heat to brighten up the cilantro we added and warm through the Wiri Wiri peppers. Obviously.. do check for salt and adjust to your liking.

A quick and tasty dish you can rock in less than 10 minutes! You’re free to add a bit more Habanero (or scotch bonnet) peppers if you wish and I’d recommend eating this warm as the shrimp may go chewy if heated in a microwave later on. For an added punch of flavor you may go in with a squeeze of fresh lime juice as you turn off the heat.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Bitter Melon (Carilie) With Shrimp Stir-fry.

January 23, 2019January 23, 20192 Comments

This past summer I finally got around to growing bitter melon (Carilie) successfully.. and if you’ve been a fan for a while you’ll know that it’s one of those ingredients I’ve disliked from the time I entered this world. If you’re wondering why I grew them in my garden, I guess I have two reasons. I wanted to prove I could do so in a cold climate like Canada where our growing seasoning is short and I know how much my mom and dad loves Carilie.

You’ll Need…

3 bitter melons
1 teaspoon curry powder
1/3 lb shrimp (or more)
1 teaspoon Caribbean Green Seasoning
2-3 tablespoon veg oil (divided)
1/2 teaspoon salt (adjust)
pinch of black pepper
1-5 birds eye peppers
3 cloves garlic (smashed)
ginger (sliced thin)
2 -3 tablespoon water
1 teaspoon brown sugar

Important! 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. Especially the curry powder you use as some may contain flour.

Peel, devin and wash the shrimp. Pat dry and season with the Caribbean Green Seasoning, curry powder and black pepper.

Heat a pan (I used a wok) on a medium flame and add 1/2 of the veg oil. Followed by the seasoned shrimp when the oil is hot. Stir for just over a minute then remove from the pan and set aside. We don’t want to overcook the shrimp.

With the flame now on low add the remaining oil, then go in with the bird’s eye peppers (give them a slice if you want to release some heat – see the video below). Cook on low for 2 minutes, then add the garlic and ginger. Stir well and cook for 30 seconds, so we don’t burn the garlic.

It’s now time to raise the heat to medium/low and add the prepped bitter melon. Basically you’ll trim off the ends, then cut it down the center length-wise. Then using a teaspoon you’ll scrape out the insides where there are the seeds etc and discard. Wash with cool water and slice into strips. (see the video below for the demo).

Add the pieces to the pan and give it a good stir to pick on the flavors already in the pan, followed by the salt and water.

The idea with the water is to help get the bitter melon tender. Cook on med/low for about 10 minutes or until tender. You can certainly adjust the cooking time if you want more crunchy or if you want it cooked softer. Taste for salt/adjust and if needed crank up the heat a bit if there’s still liquid at the bottom of the pan. The final thing you’ve got to do is add back the shrimp and brown sugar to the pan and cook for a minute, then you’re done.

Feel free to add a bit of chopped tomato if you’re concerned about the “bitterness” of the Carilie or you can do as I showed you all in a previous recipe – salt the Carilie after you slice them and allow to sit in the salt for about 30 minutes. Then squeeze and rinse off all the salt.

My dad is a diabetic and bitter melon is supposed to be a superfood for such illness. He also makes “tea” with the ‘bush’ (leaves/vines) of the plant. So with the abundance of both the vegetable and vines, he was in his own little word this summer, when they would come over on the weekends.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Meat & Poultry

Caribbean Red Peas Soup.

May 27, 2025November 7, 20169 Comments

Here’s another one of those classic soups you’ll find being made on a Saturday throughout the Caribbean, with each household putting their own personal twist on things. While it’s loving known as Red Peas Soup, the key ingredient in most cases is usually red beans (Kidney Beans). And though in this recipe I didn’t use any ground provisions (I explain more in the demo video) it’s also customary to add stewing beef and/or smoked meats as well. I went pretty basic to keep it simple for you to duplicate, while giving you maximum flavor and heartiness.

You’ll Need…

2 cups dried red beans (kidney / soaked)
1 large carrot (1/4 inch pieces)
2 scallions (chopped)
4-6 sprigs thyme
1 medium onion (diced)
1/2 teaspoon black pepper
2 bird’s eye pepper (leave whole)
4 cloves garlic (smashed)
6 pimento berries (allspice)
2 lbs of salted pig tails (prepared)
10-12 cups water
4 medium potatoes (1/4)
1 cup all purpose flour
1/4 cup water (for dumplings)

Edit: 1 cup coconut milk

Note: Optionally you can add stewing beef, yam, sweet potato as well as other ground provisions. If pork is not your thing you can always use smoked meats and/or beef. You’ll then have to add salt though.

Wash and rinse the dried kidney beans.. then cover with water in a deep bowl. Remember as they soak they will expand to at least triple the size they were originally so add a lot of water to the bowl. Soak them overnight or for at least 2 hrs to make the cooking step go quicker. I tossed out the water they were soaked in after it did the job.

Have your butcher cut the salted pigtail into 2 inch pieces as it will be very difficult to cut with an ordinary kitchen knife. Wash, then place a deep pot with water and bring to a boil. Cook for 20 minutes, then drain + rinse and repeat (boil again in water). The goal is to make the pieces of pig tails tender and to remove most of the salt it was cured in.

Time to start the soup. Place everything in the pot (except the flour and potato), then cover with water and place on a high flame to bring to a boil. As it comes to a boil, skim off any scum/froth at the top and discard. Reduce the heat to a gentle boil and allow it to cook for 1 hr and 15 mins.. basically until the beans are tender and start falling apart.

It’s now time to add the potato (and Yams etc if you’re adding it) as well as the coconut milk and continue cooking for 15 minutes.

Now is a good time to start making the basic dough for the spinner dumplings. Mix the flour and water (add a pinch of salt if you want) until you have a soft/smooth dough. allow it to rest for 5 minutes, then pinch of a tablespoon at a time and roll between your hands to form a cigarette shape.

Add them to the pot, stir well and continue cooking for another 15 minutes on a rolling boil.

You’ll notice that I didn’t add any salt to the pot as the remaining salt from the salted pigtails will be enough to properly season this dish. However you can taste and adjust accordingly. Lets recap the timing part of things so you’re not confused. Cook the base of the soup for 1 hr and 15 minute or until tender, then add the potatoes and cook for 15 minutes, then add the dumplings and cook for a further 15 minutes. Keep in mind that this soup will thicken quite a bit as it cools.

While this is not a traditional recipe to any one specific island, versions of this soup (sometimes called stewed peas) can be found throughout the Caribbean, Latin America and Africa. A hearty bowl of this soup will surely give you the sleepies (some may call it ethnic fatigue). You can certainly freeze the leftovers and heat it up another day.

Are you following us on Facebook, Twitter and Instagram yet? Join in on the fun today!

Gluten Free Seafood

Yam With Stewed Saltfish.

October 11, 2016October 11, 20161 Comment

This is one fella you can take out of the Caribbean, but you can never take the “Caribbean” out of him. I’ve had the opportunity to dine in various countries / restaurants around the world and while many of the dishes I’ve experienced we’re definitely tasty, I will always head back ‘home’ to the islands when I need something comforting. Such is the case when I eat dishes containing yam, dasheen, green banana, eddoes, cassava and other ingredients we refer to as being ‘provision’. I’ll always remember weekends when mom would prepare this dish for me, my brother and dad.. my sisters we’re somewhat picky eaters.

You’ll Need…

1 Yam 3-4 lbs (white yam)
1 cup salted cod (prepared)
1/2 onion (sliced)
1 tablespoon chopped parsley
2 cloves garlic (diced)
2 tablespoon olive oil
4 sprigs thyme
10 cherry tomatoes (or 1 large – sliced)
1 scotch bonnet pepper (optional.. no seeds)
1/4 teaspoon black pepper
1 scallion (chopped)

Note: I’ve posted this recipe under Gluten Free (as well), so kindly go through the entire list of ingredients to make sure they meet with your specific Gluten Free dietary needs.

Demo: How To prepare Salted Cod (Saltfish)

Prepare the salted cod (soak, boil, drain, rinse and shred) and set aside.

Peel the yam (please get actual yams and NOT sweet potatoes some people refer to as being yams). Try West Indian, Asian and Latin markets.. ask for soft boiling white yam. The variety I used was from Africa, which cooks very fast. Then cut into large pieces, cover with water and bring to a boil. Add about 1/2 teaspoon salt to the water when it comes to a boil. Cook on a rolling boil until the yam is tender, but not falling apart. It can take between 20-30 minutes depending on how large the pieces are and the variety of yam you get. TIP! Some yams may cause skin irritation when peeling, so I’d suggest wearing gloves or coating your hands with some vegetable oil when peeling/handling.

As the yam boils, prepare the other ingredients.

Poke the yam pieces with a pairing knife… if there’s no resistance, they’re fully cooked. Drain and set aside.

Heat the olive oil on a medium flame in a wide pan, then ad the shredded salted cod to the pan. Lower the heat to low and cook gently for 3-5 minutes. Then add the onion and garlic and cook (on low) for another 2-3 minutes. Then turn up the heat to medium and add all the other ingredients and cook for 3-4 minutes.

Toss in the cooked yam pieces and mix well, to coat with the stewed salted fish.

You have a couple options here. You can mix well, heat though and you’re done. Or you can cook a bit longer and allow the yam pieces to develop a sort of crust (my fave). You’ll notice that I didn’t add any salt to the dish as the yam was cooked in salted water and the remaining salt from the salted fish will be enough – but you can adjust to your own liking. Add as much Caribbean Sunshine (Scotch Bonnet) as you can handle and do remember to wash your hands with soap and water immediately after handling such hot peppers.

This is definitely COMFORT on a plate for me. If you can’t source Yams, you can use Taro/Dasheen, cassava, green cooking bananas, eddoes, sweet potatoes or even regular potatoes would work.

Gluten Free Seafood

Asparagus In Stewed Salted Cod.

June 28, 2016June 20, 2016Leave a Comment

After moving to Canada I was exposed to many ‘new’ ingredients, which were not found in the typical Caribbean garden or market. One such ingredient which became an immediate hit with my taste buds was asparagus. Normally I’d grill them, but early in the season when it’s still a bit too cold to go outside and spark up the grill, I like doing this sort of stew (stir-fry for many). Based on the method we use for making a saltfish (salted cod) stew in the Caribbean, this is certainly one of the best ways to enjoy asparagus.

You’ll Need..

1 cup prepared saltfish (salted cod)
1/2 large onion
1 clove garlic (optional)
1 Cubanelle pepper (or bell)
1 lb asparagus
2 tablespoon veg oil (olive or coconut is better)
1/4 teaspoon black pepper
8-10 cherry tomatoes
2 scallions
3-4 sprigs thyme

Note: If doing 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.

CLICK HERE to learn how to prepare salted cod (salted fish) for everyday use in dishes.

Prepare the salted cod (or dry salted fish of choice). Basically you’ll soak in water or boil to re-hydrate and remove most of the salt it’s cured in. Then shred into small pieces and set aside.

Now prepare the other ingredients. Remove the woody ends of the asparagus (and discard), then cut into 1 inch pieces. Chop the onion, pepper and scallion. Finely chop the garlic and slice the cherry tomatoes in half. You can use a large tomato cubed if you want.

Heat the oil on a low flame in a wide pan, then add the pieces of prepared salted cod and cook on LOW for about 3 minutes.

Add the garlic, thyme and black pepper and cook gently for another 2 minutes. Then turn up the heat to medium and add the sliced onion, and pepper. Cook for 2 minutes, now go in with all the other ingredients and cook on med-high for 3-5 minutes.

You can personalize this dish according to how ‘cooked’ you like your asparagus. I personally like them with a little crunch, so this cooking time was enough. You’ll notice that I didn’t add any salt to the dish as the residual salt from the fish was enough for my liking. Feel free to adjust.

Do you have a favorite way of preparing asparagus? I’d love to hear about it in the comment section below.

Gluten Free Seafood

Green Fig With Smoked Herring And Cabbage.

May 22, 2016May 22, 2016Leave a Comment

Hopefully you’ve had time to try the Smoked Herring With Cabbage recipe I shared with you last week. A truly classic dish made with subtle differences throughout the Caribbean. This time we’ll do one mom would always make for dad whenever she had leftovers from the cabbage and smoked herrings combo. Since we had a variety of banana trees in our kitchen garden at the back of the house, we always made use of the ‘cooking fig” (green cooking bananas) supply we always seemed to have.

You’ll Need…

5 green cooking bananas (green fig)
salt (optional)
1 tomato
1 tablespoon parsley
1 table spoon olive oil
2 cloves garlic
1/2 bell pepper (sweet pepper)
2 cups leftover smoked herrings with cabbage

Click for the Cabbage With Smoked Herring recipe : written | video

Important: If doing this recipe gluten free be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

* It may be helpful to watch the recipe video (below) to better understand what I mean.. cut off both ends of the green cooking bananas and discard. Then using a pairing knife, cut a shallow (thickness of the banana’s skin) line the full length of each banana. This will make it easier to peel once they are fully cooked. Place them in a pot, cover with water (slightly salted) and bring to a boil. After about 15-20 minutes on a rolling boil, they will go very dark and start to float. Take off the fire, drain and allow to cool. The cut we made will open up and you can now peel the skin off.

As the bananas boil you can prep the other ingredients(chop the parsley, garlic, tomato and sweet pepper).

Once cooled and the skin is removed, cut each banana into 1 inch sized pieces and set aside.

Heat the oil in a wide sauce pan on a medium flame, then add the chopped pepper, parsley and garlic and lower the heat to LOW and cook for 2-3 minutes.

Now go in with the pieces of cooked banana and mix well, finally it’s time to add the leftover smoked herring with cabbage and heat though. Mix well and cook for about 4-5 minutes.’

Finish with the chopped tomato to brighten up the dish a bit. Serve warm..wicked one-pot dish.

Instead of green cooking bananas you can also use Sweet Potatoes, Yam, Dasheen (or Taro), Eddoes and my great aunt’s favorite.. boiled cassava. This recipe is one of those I reach for when I’m homesick for the Caribbean, as it takes me back to a happier time on the islands. I can still remember the steam spiraling off our plates, that distinct scent of smoke herrings and the freshly picked scotch bonnet pepper (half-ripe) dad would have on the side. Ever so often between bites he would crunch down on the “Caribbean Sunshine” and you’d hear that crisp sound. Followed by him sucking back air between his teeth and the familiar “this pepper hot boi”.

Gluten Free Meat & Poultry

Caribbean Style Stewed Lamb Chops.

May 28, 2025September 22, 20155 Comments

As a young fella on the islands, I don’t ever recall having lamb (had to call mom and she confirmed this). And to be quite honest, I didn’t even start eating goat until my adult years in Canada after living with my aunt, who’s a master at cooking it in a rich and spicy curry sauce. Today I’m not a huge fan of lamb, as I find the taste and texture turns me off a little (plus the price), but the odd time it is cooked in our home, this is my go-to recipe. Not necessarily “Caribbean”, but you’ll noticed a lot of flavor-adding ingredients being used as we would in the Caribbean.

You’ll Need…

5 Lamb chops (shoulder/cheaper cut)
2 scallions
5 allspice berries
1 small stick cinnamon
1 tablespoon veg oil
1/4 teaspoon salt
1 1/2 cups water
3/4 cup orange juice
1/2 med onion
2 cloves garlic
4 sprigs thyme
1/4 teaspoon black pepper
1 tablespoon tomato puree (concentrate)
2 slices ginger
1 scotch bonnet pepper
8 cherry tomatoes
Optional – pinch nutmeg

Note: If doing this recipe gluten free, be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Usually we season and marinate meats first in the Caribbean, but in this case we’ll add the seasonings (herbs etc) a little later. Heat the vegetable oil on med/high and brown the pieces of lamb on both sides (takes about 8 mins). Then remove them and set aside.

Turn the heat to low and add the onion, garlic, scallion and thyme, let it gently cook for about 3-4 minutes, then add the tomato puree (concentrate) and cook another 2 minutes. It will go dark.

Now add the add orange juice, black pepper, ginger, allspice berries and bring to a boil. Then go in with the lamb, water, salt and place the scotch bonnet pepper whole. Stir, cover and bring to a boil. Reduce to a gentle simmer and cook for about 50 minutes or until it’s as tender as you like.

After about 50 minutes, taste for salt and adjust accordingly as my tolerance for salt will be different than yours. Remove the lid and crank up the heat to help the gravy thicken to the way you want it. Here is also where I also add the cherry tomatoes (use chopped regular tomatoes if you wish). Stir every 10-15 minutes or so and try your best to NOT break that scotch bonnet pepper or you will release major heat… unless you want that heat.

Fish out the scotch bonnet pepper, stems from the thyme and all spice berries and discard before serving so no one gets the nasty reality of biting into them. Serve with rice, boiled provisions, flour dumplings or roti.

Gluten Free Vegetarian

Gluten Free Vegetarian Callaloo Recipe [creamy spinach soup].

August 23, 2015August 23, 20152 Comments

Callaloo, the delicious soup-like dish of the Southern Caribbean is traditionally made with the inclusion of fresh ocean crabs for it’s unique and rich flavor. If one cannot source that wonderful ‘blue’ crab, we then look for that layer of flavor from salted meats like pigtails and beef, and I’ve seen some people use smoked meats on some occasions. I must point out that the traditional recipe for making callalloo (not to be confused with Jamaican Callaloo) are the tender leaves of the dasheen or taro plant. However, sourcing those in Canada is almost impossible, so we’ll be using baby spinach with brilliant results in this vegetarian version of Callaloo.

You’ll Need…

6-8 cups chopped spinach
2 cups diced butternut squash (or pumpkin)
1 1/2 cups diced sweet potato
2 birds eye pepper (1/4 scotch bonnet)
4 cloves garlic
1/3 teaspoon salt
1 tablespoon olive oil
3 scallions
1 med onion
1 heaping tablespoon sofrito (see note below)
4-5 sprigs thyme
1/4 teaspoon black pepper
2 cups coconut milk
2 cups water (or veg stock – gluten free)
1 tablespoon lemon juice
10-15 okra

Note: If you don’t have sofrito you can use 1/2 teaspoon Caribbean green seasoning – or leave it out if you wish. If you have access to Caribbean seasoning peppers (pimento peppers) I’d recommend adding a couple. Remember to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Click here for the >> Sofrito Recipe

Heat the olive oil in a deep pot (soup pot) and go in with the diced onion, garlic, thyme, chopped scallions and black pepper. Turn the heat down to low and let it cook (stir) for 2-3 minutes.

Add the cubed sweet potato, chopped okra, squash (use pumpkin if you have) and stir well. Then turn up the heat to med and go in with the chopped spinach. Top with the coconut milk and then add all the other ingredients. Turn up the heat and bring to a boil.

As it comes to a boil, reduce it to a gentle bubble (like a simmer) and let it go until everything goes tender and starts falling apart (about 40-50 minutes).

Taste for salt and adjust accordingly as my tolerance for salt will be different than yours. It’s now time to ‘swizzle’ the callaloo.. I have an old-school swizzle stick, but you can use an immersion blender or wire whisk. If using an immersion blender try to PULSE in short bursts – do NOT go continuous or you’ll end in with a forty mess. The goal is to have a somewhat smooth soup-like texture/consistency.

Traditionalists may argue that you need the crab or salted meats for a GOOD callaloo to stand out, but I assure you that this vegetarian version, which happens to be gluten friendly is stunning. As a soup or with rice, stewed meats (for non vegetarians), sides of plantains and salad and you’re in true Caribbean heaven. You and your belly can thank me after that food-induced nap!

Gluten Free Meat & Poultry

Stewed Turkey Wings Recipe.

May 27, 2025August 10, 201512 Comments

I’m not a huge fan of turkey, especially when it’s done the traditional North American way – roasted in the oven. I much prefer getting the cheaper cuts like the necks (Curry Turkey Necks) and in this case, wings. Though a bit tougher than chicken wings, I find that they hold up well to the Caribbean way of stewing and the outcome is quite delightful. Tender pieces of meat, with a wonderful gravy which is excellent on rice, potato, dumplings, roti or ground provisions. The key is in the way we’ll season, marinate and finally braise these turkey wings in a process which is most traditional to the Southern Caribbean.

You’ll Need…

3-4 lbs turkey wings
3/4 teaspoon salt
1 tomato (diced)
1 small onion (diced)
3 scallions (Chopped)
1 birds eye chili (1/4 scotch bonnet)
3 sprigs thyme
1 teaspoon Worcestershire sauce
1 1/4 teaspoon black pepper
1/2 teaspoon grated ginger
1 tablespoon chopped shado beni (or cilantro)
2 seasoning peppers (known as pimento peppers)
3 cloves garlic
1 tablespoon veg oil
1 1/2 tablespoon brown sugar
3 cups water

Note: If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs – especially the Worcestershire sauce.

Have your butcher cut the turkey wings into same-size pieces for you, wash and drain. Then season with all the ingredients mentioned above, except the water, veg oil and brown sugar. Mix well, then cover and place in the fridge to marinate for at least 2-3 hours. Overnight would be best, but not necessary.

Heat the veg oil on a high flame in a heavy pot, then add the brown sugar and stir. It will clump, but after a while it will start to melt. Turn the fan on above your stove or open your kitchen window as it can get a bit smokey. Remember to use a dry long handle spoon. Keep stirring the sugar.. it will melt, go foamy/frothy and start changing color… you want it to get to an amber colour. Have the seasoned turkey wings very close as you need to act relatively fast. (watch the video below) As it goes a rich amber color, start adding the pieces of seasoned turkey wings and stir. IMPORTANT – you are adding wet wings to VERY hot molten sugar, so be careful and use a long handle spoon. Stir well, to coat all the pieces of turkey with the lovely color.

Turn the heat down to medium, cover the pot and let it go for about 10 minutes. Yes, it’s ok if some of the marinade goes into the pot as you added the turkey wings. In the same bowl you marinated the wings, pour in the water and move around to pick-up all the remaining marinade – we’ll need that soon. The wings will spring up it’s own natural juices in the pot. Remember to stir it a few times to color it evenly. To intensify the flavor and color of the stew, remove the lid off the pot and crank up the heat to high. It’s time to burn off all that liquid. The goal is to have a dry pot, with the sight of the veg oil at the bottom of the pot that we started of with. Now pour in the water and bring to a boil. This step will now gently cook the wings to perfection.

When it comes to a boil reduce it to a simmer, cover the pot and let it go for about 70-90 minutes. Remember to stir every 10-15 minutes and keep an eye on your liquid level. After about 80 minutes, they should be fully tender, it’s now time to personalize the dish a bit. You can remove the lid and turn the heat up to get the gravy to the consistency you like and remember to taste it for salt and adjust accordingly. Your tolerance for salt will be different than mine.

Top with some chopped scallions and serve!

Gluten Free Meat & Poultry

Coconut Curry Oxtails In The Oven (or slow cooker).

December 4, 2015August 7, 201510 Comments

As a new immigrant to Canada, I remember the days when oxtails were just about the cheapest cut of meat you could get at the grocery store / butcher (they were practically giving the stuff away). Along with liver, gizzards, trotters, chicken feet, snouts and other parts of meats which were considered undesirable by the major part of the buying public, we reveled in the prices. In the Caribbean nothing goes to waste, so what most people refused to use, we had already perfected recipes which brought out the natural goodness of these cuts. Today, with oxtails hovering between $8 and $11 a pound, its now become something you buy for a special occasion or when you have a serious craving.. as in this case with me today!

Note: We’ll start this off on the stove top, then finish it slowly in the oven so it’s important that you use an oven-proof pot. You can use the same technique to start it as I did, then finish it in a slow cooker if you wish. You may need to adjust the cooking time (a bit longer)

You”l Need…

2-3 lbs oxtails (trimmed / washed / dry)
2 tablespoon veg oil
4 cloves garlic (crushed)
1/2 medium onion (diced)
1 1/2 tablespoon curry powder
1/4 teaspoon black pepper
1 tablespoon chopped shado beni aka culantro (or cilantro)
3 scallions (chopped)
4 sprigs thyme
3 wiri wiri peppers (1/2 scotch bonnet – no seeds)
1 medium tomato (diced)
3 cups coconut milk
3/4 teaspoon salt

Important: If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs – especially the curry powder which can contain flour as a filler.

Heat the veg oil in an oven-proof pot (with lid) on low heat, then add the crushed garlic and diced onion. Cook on low for about 3-4 minutes. Then go in with your favorite curry powder (I like the Madras blends you get out of the Caribbean). Heat still on low, toast the curry powder to release the aroma of all the spices which make up the curry powder and to cook-off the sort of ‘raw’ curry taste. This will take about 3-5 minutes.

Now add the trimmed (please try to cut off as much of the fat off the oxtail) pieces of oxtails into the pot and stir. The idea is to coat the pieces with the lovely curry base we created.

Basically all you have to do next, is add all the other ingredients, turn the heat up and bring it to a boil If we bring it to a boil, it will start cooking much faster in the oven. Set your oven to 375F.

Place the lid on the pot and on the middle rack in your oven. Now here is where you get to personalize it a few ways. Depending on how old the animal was the tails came from, it will determine how long it will take to cook. On average, to get fall-off-the-bones tender (like I like) it will range between 2 and 3 hours. I lucked out and 2.5 hrs later it was just perfect. Near the end of cooking, taste for salt and adjust accordingly, as your tolerance for salt will be different than mine. And the third way to personalize this depends on how thick you want your gravy. If you find that the meat is tender but your gravy is thin.. remove the lid and crank up the heat a bit or simple place the pot back on the stove top and reduce the liquid that way.

If you want to stretch this dish a bit, you can add some potato and carrots the final hour of cooking.. but I’ll recommend starting off with a bit more curry powder and you’ll need to adjust the salt and cooking liquid (coconut milk) as well.

I finished it off with some fresh chopped herbs (parsley/ cilantro) as I took it out of the oven! Optional, so I didn’t mention it in the list of ingredients.

Tip: Since oxtails can be very fatty and the fact that we started off with veg oil, after about 2 hours of cooking you can skim-off the fat at the surface of the pot and discard (NOT down your sink). The last thing you need is additional grease in your diet. If you find that oxtails are beyond your budget, you can use Turkey necks as I did with this recipe: The Ultimate Curry Turkey Necks Recipe.

Gluten Free Sauces & Condiments Vegetarian

The Ultimate Salsa Recipe [Caribbean Style].

May 28, 2025May 15, 20152 Comments

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.

Avocado and grapefruit salad on a plate ready to serve

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.

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.