caribbean cooking Archives - Page 5 of 19

When we did the Green Fig Salad we would have already discussed that for the most part, bananas are lovingly called FIG/s and the green ones are used in cooking in the Caribbean. There were comments when I posted the video that these were not figs, so I wanted to clarify things again.

You’ll Need…

2 lbs green cooking bananas (green fig)
1/2 lb boned salted cod (prepared)
2 tablespoon coconut oil
1 large tomato (diced)
1 medium onion (diced)
4-6 cloves garlic (smashed)
2 scallions (chopped)
3-5 bird’s eye peppers (see notes below)
1 teaspoon black pepper

Notes! In doing this recipe gluten free, please go through the full list of ingredients to make sure they meet your gluten free dietary requirements. I used coconut oil, however you may use any oil you prefer using. While I only had Bird’s Eye peppers on hand, you may use any spicy peppers you have or prefer. Or should you not like the dish spicy, the option to leave it out is up to you. Please use the video below to follow along, especially when preparing the green cooking bananas. When shopping for the green bananas (fig) outside the Caribbean, they may be called Green COOKING Bananas.

May I recommend that you try to source boned or boneless (bones removed) salted Cod or any salted fish you can afford. However, as you shred it (after you’ve boiled or soaked) be sure to keep an eye out for tiny bones and remove. Please refer to the video below (or above) to learn how to prepare the salted fish for use, so it’s rehydrated and most of the slated it was cured with, is removed.

In the video below I explained that you could peel the green bananas before boiling, but this step is much easier. Simply cut off both ends, then using a paring knife, cut the length of the banana, the depth of the skin. Then place them in a pot with water, bring to a boil, reduce to a rolling boil and cook for 10-12 minutes.

Drain and allow it to cool before peeling off the skin.

I explained in the video that I didn’t salt the water when boiling the green figs (banana) as I’m trying to cut back on the salt intake in my diet. Traditionally, 3/4 teaspoon of salt is added to the water.

Heat the coconut oil in a wide saucepan on a medium flame, then add the prepared salted Cod and stir well. Reduce the heat to low and cook for 3 minutes to flavor the oil.

After 4 minutes, add the onion, garlic, scallions, black pepper and tomato to the pan and stir well. The goal is to soften everything and in doing so, combine all of those flavors. Should you have some fresh thyme, add a couple sprigs (not mentioned in the ingredient list). Additionally, should you want to add diced bell peppers, you’re more than welcome to do so at this point.

The cooked green bananas should be cool enough to handle at this point. remove the skin (discard) and add them to the pan with everything. Feel free to cut them into smaller pieces should you prefer. I added the Bird’s Eye peppers whole as I didn’t want the heat throughout the dish (I munched on the peppers as I ate later). Should you want the raw heat, cut the peppers into small pieces and add them when you added the onions etc.

All we have to do at this point is coat the bananas with that lovely base we created, heat them though and we’re done. Essentially you’re looking at about 4-6 minutes or a med/low flame.

This is a complete meal. Serve with a few slices of ripe avocado and enjoy!

Curry Lobster With Potato.

November 21, 2023November 2, 2023Leave a Comment

I’m definitely not impressed by lobster in any form or fashion. I personally think is highly overrated and I’d much prefer shrimp any day… well except for pepper lobster. While I did enjoy the Curry Lobster With Shrimp I shared a while back, it’s not something I’d crave. In doing this Curry Lobster, if you’d like to go with half the water and add coconut milk to make up the other 1/2 of liquid needed, it will add a lovely sweet undertone to the overall curry sauce.

You’ll Need…

2 lobsters (about 3 lbs total)
2 1/2 tablespoon veg oil
1 medium onion (diced)
5 cloves garlic (smashed)
1 green scotch bonnet pepper (cut 1/2)
1 ripe Scotch Bonnet pepper (whole)
3/4 teaspoon cumin seeds (geera)
3/4 teaspoon black pepper
1 tablespoon Caribbean Green Seasoning
2 tablespoon curry powder
2 1/2 – 3 cups water
4 medium potatoes (pre-boiled in salted water)
3/4 teaspoon salt (adjust)
2 tablespoon finely chopped parsley *

Notes! If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary requirements. Especially the curry powder you use as some may have fillers. I used two scotch bonnet peppers, use any spicy pepper you like or can source. Optionally, you may leave them out or use as much as you can handle. Please follow along with the use of the video below.

Clean, trim and cut the lobster into pieces. Hit the claws to crack them so we get the curry flavors deep within. Yes, you may use lobster tails if you wanted to.

Peel and cut your potatoes into 1/4’s and boil in salted water (about 3/4 teaspoon) until tender. Drain and set aside. Heat the oil in a deep saucepan and add the diced onion, smashed garlic and geera seeds (cumin). Cook for 3-4 minutes on a low heat.

Add the green scotch bonnet pepper (cut in half) and the Caribbean Green Seasoning. A green scotch bonnet will not be as fiery as a ripe or fully mature one, but it will still have a kick. A couple minutes later add the curry powder and stir well. Continue cooking on low.

The goal is to NOT BURN anything, especially the curry or you’ll have an offensive tasting curry sauce at the end. Never BURN curry! After 4 minutes add the water, turn the heat up and bring to a boil.

As it comes to a boil add the whole scotch bonnet pepper (I explain why in the video below) along with the prepared lobster to the pan and stir well. Reduce the heat to medium and cook for 4 minutes before adding the pre-cooked potatoes.

Be sure to mix well so the potato gets covered with the tasty curry sauce and in the process, soak up some of it.

After 3-4 minutes, it’s time to taste and adjust the salt to your liking and as you turn off the stove, toss in the finely chopped parsley. Should you prefer to use cilantro or Shado Beni (culantro), do you. If you find that the gravy or sauce is a bit runny, you may crush a few pieces of the potato to thicken things up. However do keep in mind that the residual heat in the pan will further cook things, plus as it cools it will thicken up further.

Gluten Free Meat & Poultry

Cabbage With Jerk Chicken.

May 27, 2025October 29, 2023Leave a Comment

Leftover Jerk Chicken! “can you explain this leftover Jerk Chicken ting Chris? I’ve never had such” One of the comments I received when I first shared this recipe on Instagram. The simple answer to this question is, no one in my home appreciates Jerk Chicken Breast. Usually when I make jerk chicken I use an entire chicken (usually 2) which I butterfly and the leftover jerk chicken breasts are used in stir-fry, fried rice, topping for salads, noodle dishes, dips and in this case, Cabbage with jerk chicken.

You’ll Need…

1 Small Cabbage (chopped)
1 tablespoon olive oil
Jerk Chicken (leftovers chopped into pieces)
1/2 teaspoon black pepper
1 small carrot (match sticks)
1/2 bell pepper (sliced)
1 medium onion (sliced)
2 cloves garlic (smashed)
1/2 teaspoon salt (adjust)
3/4 tablespoon brown sugar

Notes! If doing this recipe gluten free please go though the full list of ingredients to ensure they meet with your specific gluten free dietary requirements. Especially take note of the jerk marinade you used in making your jerk chicken as many will have soy sauce and other ingredients which may contain gluten. My jerk chicken is always made spicy (until Zyair starts eating it), so to balance the heat, I added the brown sugar.

This is a very quick dish to put together so may I recommend that you prepare all of the ingredients in advance and please use the video below to follow along.

Heat the oil in a wide pan on a medium/low flame then add the pieces of jerk chicken and stir. This step will heat through the chicken and allow some of that jerk flavor to really stand out.

Once heated through (about 3-5 minutes) add the chopped cabbage (chopped to your liking and stir to coat with the jerk chicken flavor. It will wilt down as it cooks, so don’t worry too much about not having enough space in the pan.

Once the cabbage has wilted a bit, add the other ingredients and mix well.

You’re free to add any vegetables you like. Another reason for liking this type of dish.. you can clean out ends of vegetables you have in the fridge.

After about 5 minutes it’s time to personalize things. Once you’re happy with the doneness of the vegetables (I like a slight crunch), taste and adjust the salt.

Should you wanted to add a bit of soy sauce, more jerk marinade, a bit of Hoisin sauce or freshly chopped Scotch Bonnet for more heat, I’d do so as you were heating the jerk chicken at the start.

I used leftover jerk chicken breast (white meat), however any jerk chicken will work. All I suggest is to remove the meat off the bones first. While this is a CLASSIC side dish, my fav way to enjoy this cabbage with jerk chicken is as filler for sandwiches.

Seafood

Tuna Fried Rice.

October 22, 2023October 22, 2023Leave a Comment

Probably not the dish that comes to mind when you think about fried rice, but I urge you to give this one a try. Quick, tasty and very satisfying. The perfect combination in my humble opinion yea. Before we get started I must urge you to follow along with the video below as I mistakenly deleted the images for the step by step process from my camera. The few images I have are from my phone.

You’ll Need…

3 1/2 cups precooked chilled rice
1 can tuna (in water – drained)
3/4 tablespoon mushroom soy sauce
1 tablespoon light soy sauce
1 tablespoon oyster sauce
1/2 medium onion (diced)
6-8 green beans (chopped)
2 cloves or garlic (diced)
1/4 teaspoon black pepper
2 tablespoon veg oil
1/2 cup chopped chives
5-8 cherry tomato

Notes! Please go through the list of ingredients to review for dietary restrictions. Add chopped hot peppers or some peppersauce should you want this dish spicy. I had my fried rice with the pineapple peppersauce (I shared a while back) on the side

May I recommend that you prep all the ingredients before starting as this is a QUICK dish to put together. I used a wok, but you may use any pan you prefer. Using a non-stick pan will mean you can cut back on the amount of oil needed. Also keep in mind that my rice was cooked in salted water and the sauces we’ll add will also have a sodium element to them. Basically you won’t need to add any further salt – but do taste at the end and adjust.

Start with the wok on a medium flame and add the oil, diced onion, garlic, green beans and black pepper. Stir and cook for 2-3 minutes.

Drain the tuna and add it to the wok at this point, stir well and cook for another 2-3 minutes, before adding the light soy, oyster and mushroom flavored soy sauce (any dark soy sauce will work, but I’m a huge fan of the mushroom one).

As I’ve mentioned in previous fried rice recipes, the key to a grainy (shelly) fried rice, is using day old chilled rice. In my case I had leftover boiled parboiled brown rice from the night before. Use your fav rice. After 2 minutes of adding the sauces to the wok, it’s time to add the rice and mix well.

Basically all you need to do at this point is heat through the rice and you’re done. So 3 to 4 minutes later top with the chives and cherry tomato. Yea that tomato will rock in here.

The residual heat will warm though the chives to give the completed tuna fried rice a lovely onion/garlic finish. You’ll find that the ‘pop’ from the warmed cherry tomatoes will be delightful.

Gluten Free Vegetarian

Poi Bhagi aka Malabar Spinach Recipe.

May 27, 2025October 11, 20231 Comment

Here’s another delicious vegan / vegetarian recipe which I can’t believe I’ve not shared with you all yet. Maybe is due to the fact that I didn’t know much about this dish growing up in the Caribbean, as the choice for making bhagi (spinach dish) was always Chorai (aka Jamaican Callaloo), Dasheen Bush (tender leaves of the dasheen or taro plant) and Pak Choi. The odd time my aunt would put Malabar Spinach in her Dhal, so I that was my real introduction to this leafy green.

You’ll Need…

2 tablespoon olive oil
1 medium onion (sliced)
2 cloves garlic (sliced)
1 Pimento pepper aka seasoning pepper (sliced)
1/2 teaspoon cumin seeds (geera)
1 medium tomato (diced)
1 teaspoon turmeric
1 1/2 lb Malabar spinach
1/2 teaspoon salt

Notes! Please follow along with the aid of the video below as some tips may not be in this post. Especially how I explain how to trim and use the Malabar Spinach. Should you be doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements.

Wash, trim and drain the Malabar Spinach (we say Poi Bhagi in Trinidad and Tobago). As explained in the video the bigger leaves I ripped into smaller pieces and the tender stems/vine I cut smaller and used in the dish.

In a saucepan on a medium flame add the olive oil, then the sliced onion and garlic. Give it a stir then add the cumin (geera) seeds and sliced Pimento pepper. This is NOT a hot pepper, however you may add any spicy pepper you like and in the amounts you can tolerate. Turn the heat to low and cook for 3 minutes.

It’s then time to add the sorfran (Turmeric) and stir well.

Cook for another 2-3 minutes on low. Then turn the heat up to medium and add the prepared Malabar Spinach. It will pile up, but as it cooks it will wilt.

As it cooks down (be sure to stir well) add the diced tomato to the pan.

Top with the salt. Should you want to add a tablespoon or 2 of coconut cream, now would be the time to do so. Once it comes to a boil (yes natural juices will sprout), reduce to a simmer and cook for about 20 minutes.

At this point the stems should be tender, if not cook a little longer. To personalize the dish, taste and adjust the salt if necessary and you decide if you want a slight sauce or gravy. I didn’t so I turned the heat up and cooked out that liquid until dry.

My two fav ways to enjoy this lovey vegan dish is on top hot steaming rice or as a side with Sada Roti. You’d basically treat this as you would any Spinach or Bhagi dish.

Meat & Poultry

Curry KFC.

May 27, 2025October 6, 2023Leave a Comment

Curry KFC! Yea, as a commentor on my Instagram Feed put it “Uncle Chris yuh running out of recipe ideas”. And while had he taken the time to watch the video, he’d never waste time with his comment. Yet for most I can understand the hesitation to take this recipe seriously. Well, until you gave it a test-drive in the kitchen.

You’ll Need…

2 tablespoon curry powder
1 1/2 tablespoon olive oil
4 cloves garlic (sliced)
1/4 medium onion (diced)
1 tablespoon Caribbean Green Seasoning
3/4 cup water (for the curry slurry)
1 teaspoon roasted geera (cumin)
5 medium potatoes (cut into smaller pieces)
3 1/2 cups water
4 leaves shadon beni (culantro)
peppers (optional) | 2/3 teaspoon salt
left over fried chicken (I used KFC)

Notes! May I recommend you watch the video below to understand the back story of this recipe and how my siblings and I grew up knowing this a regular part of mom’s repertoire in the kitchen. While I finished the dish with whole Bird’s Eye Peppers, you may leave that step out or should you want pronounced heat, add the pepper of your choice earlier in the cooking process cut into pieces. Should you not be able to source Culantro, cilantro (2 chopped tablespoon) will work.

In a small bowl create a slurry with the curry powder, onion, garlic, geera (ground roasted cumin) and water. Mix well to combine.

Heat the oil (any oil you prefer) on a medium flame, then add the slurry to the pot/pan, turn the heat to medium low as soon as it starts to boil and cook for 3-4 minutes, then turn up the heat to burn off that liquid until you get a thick paste and you can see the oil we started with.

At this point add the peeled/cubed/washed potatoes to the pan and stir well to coat. Add the water, bring to a boil and then reduce to a simmer. At this point you’d add the salt as well. As explained in the video most commercial fried chicken will have a high sodium content, so don’t go too heavy with salt. We can adjust at the end.

After about 20 minutes on that medium/low heat the potatoes should be fully cooked and starting to fall part. Add more water should you notice that it’s overly thick or you need more time to cook the potatoes to tender.

Add the pieces of KFC (I cut each typical piece in 1/2 and they were all white meat pieces). Stir well to combine and for the chicken to soak up the lovely curry gravy.

At this point I added the bird’s eye peppers whole (do NOT break or it will heat up the dish) along with the chopped Shado Beni (culantro).

Basically all you need to do is to heat up the fried chicken pieces, so you’ll only need about 4-5 minutes. The two ways you can personalize the dish. Taste for salt and adjust to your liking. And you get to decide how thick you wat the sauce or gravy. If you find it’s a bit runny, using your spoon crush some of the pieces of potato. However it’s important that you remember that as it cools it will thicken further.

Mommy would serve this with hot Sada Roti for us… and we NEEDED a LOT of gravy.. soup-like really. We’d also complain if the Roti was thick!

Meat & Poultry

Quick And Simple Jerk Pork Stir Fry.

May 27, 2025September 19, 2023Leave a Comment

I luv me some Jerk Chicken, and while Jerk Shrimp is underrated IMHO.. Jerk Pork is simply special (outstanding). Especially when it’s been marinated overnight in a wicked Jerk Marinade and grilled over charcoal or on my Traeger Smoker. You MUST allow things to happen low and slow though. With that said, I had some leftover Jerk Pork from the night before so I decided to clear out the fridge a bit and rock a wicked Jerk Pork Stir Fry.

You’ll Need…

1/2 lb jerk pork slices
1 1/2 tablespoon grape seed oil (optional)
2 cloves garlic (chopped fine)
1 medium onion (sliced)
3/4 red bell pepper (chopped)
3/4 orange bell pepper (chopped)
1 medium carrot (thin sliced)
2 stalks celery (with leaves)
3/4 teaspoon sesame oil
1 tablespoon chili crisp
1 tablespoon hoisin sauce
3/4 tablespoon dark soy sauce
2 scallions (chopped)
leaves of celery (chopped)

Notes! May I recommend that you follow along with the video below. Should you want this extra spicy, add any of your fav hot peppers or a dash of pepper sauce (hot sauce). The jerk marinade I used in grilling the pork had scotch bonnet peppers in it.

Further. Should you want to add grated ginger, sliced cabbage, mushrooms and zucchini to the stir fry, please do so. Additionally, you may add cooked noodles and have it become an outstanding one-pot meal.

Prep all the ingredients as the cook time will be fairly quick.

Heat the oil (use your fav oil) on a medium flame (I explain why I like using a wok), then add the celery (sliced), followed by the onion and garlic. Turn the heat down slightly so we don’t burn the garlic. Should you want to add grated ginger, do so now.

After 2-3 minutes, turn the heat back up to medium and add the peppers and carrot, along any other vegetable/s you feel like adding. Stir well and cook for 2 minutes.

Now go in with the Hoisin, Sesame Oil, Soy Sauce and Chili Crisp. Stir well and cook for another minute. I don’t usually add any salt as the jerk marinade I used along with the soy sauce is enough sodium for me. But later on you may add salt should you like (after tasting the completed dish).

In goes the thinly sliced Jerk Pork and cook until the pork is heated through. About 2-3 minutes on that medium flame.

Just before turning off the stove add the scallions and celery leaves and toss. The residual heat will warm those through and brighten up the overall stir-fry.

I’m not the biggest fan of sesame oil, so I went lightly, however you may adjust this to your liking. Should you be adding cooked noodles to the mix, may I suggest that you double up on the sesame oil, soy sauce and hoisin sauce. Oyster sauce is a great addition to this Jerk Pork Stir Fry as well.

Serve warm!

I hope you get an opportunity to make this awesome Jerk Pork Stir Fry for you, your family and friends.

Gluten Free Meat & Poultry

Caribbean Curry Goat.

May 27, 2025September 15, 20232 Comments

Do we really need another Curry Goat recipe? If the technique is different than the ones I’ve already shared, absolutely YES we do! Over the years we done Curry Goat in the Oven, in the Slow Cooker, Coal Pot, Pressure Cooker, and the more traditional low and slow way. However, in none of those recipes did we employ the use of this technique of cooking curry.

You’ll Need…

4-5 lbs goat (with bones)
1 lime or lemon (see note)
1 medium onion (sliced)
10-14 cloves gallic (smashed)
2 1/2 tablespoon olive oil (use your fav oil)
2 heaping tablespoon Caribbean Green Seasoning
2 bay leaves | 1/2 teaspoon black pepper
3/4 tablespoon Anchar Masala
1 teaspoon Cumin seeds (geera)
1 scotch bonnet pepper (see note)
2 1/2 tablespoon curry powder
4-6 pimento berries (allspice)
1 large tomato (diced)
3/4 tablespoon salt (adjust)
water
6 sprigs fresh thyme
2 tablespoon chopped parsley

Notes! May I suggest that you watch the video below as I share valuable washing, cutting, and other important steps in more detail. I used goat meat with bones as I much prefer the deeper flavor I get from doing so. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free requirements. Especially the Curry Powder you use as some may contain fillers. The Anchar Masala can be sourced at your local or online West Indian grocers. In total I used close to two Scotch Bonnet peppers as I enjoy my Curry Goat spicy. You’re free to use as much or less to your own heat tolerance.

In a deep heavy pot on a medium flame, add the oil, followed by the onion and garlic. Cook on low for 2 minutes, then add the cumin seeds, black pepper, 1/2 a scotch bonnet pepper and Caribbean Green Seasoning. Cook for another 3 minutes on low, stirring a few times.

Add the curry powder and stir well. Cook for 4-5 minutes. Now turn the heat up to medium and add 1 1/2 cups water. Followed by the pimento berries, tomato, and Anchar Masala. Should you not have the masala, use 1 teaspoon ground roasted cumin (geera).

The goal here is to cook out the ‘rawness’ of the curry, while building a wicked curry base. Add the bay leaves. The tomato will help us later develop a wonderful gravy and the acidity brings balance to the overall flavor of the curry.

Cook on a rapid boil until all of the liquid is gone. This step will concentrate the overall flavor of the curry. In the video I explained that I want to see the oil we started with, plus get separation when I pass my spatula.

At this point we’ll add the washed and drained goat to the pot. Turn the heat up to medium/high as we want to sear the pieces of goat and in the process coat it with the curry. No we did not season the goat in advance and in the video I explained how and why I washed the the goat with the lime juice.

Turn the heat to medium, cover the pot and let the goat spring it’s own juices as it comes to a boil. After which, turn the heat to med/low and let it cook with the lid slightly ajar for 10 minutes.

Time to move on. Remove the lid, turn up the heat and burn off that liquid.

We now have to add liquid to slowly braise the goat until fork tender. I’ve been asked about using chicken and/or beef stock instead of the water I prefer using. Note that should you use stock, it will alter the taste of the finished curry. If I were to use any stock, it’d go for a vegetable one.

Add boiling water to the pot to cover the goat by about 1 inch or so. Bring to a boil, then turn the heat down to a simmer, add the salt and allow it to cook with the lid on (slightly ajar) for 2- 3 hours. Yes it will take long and as explained in the video, the cook time (getting tender) will depend on how old the goat was when it was butchered. An older goat will obviously take longer to tenderize.

As it came up to a boil I added the sprigs of time and floated a Fatali pepper (optional), which I broke later on to release the heat. Should you want to control the heat of this curry goat, do not add a scotch bonnet at the start when we did. Instead, float a WHOLE pepper at this point and Do NOT break it. Near the end, remove the pepper and discard. You’ll get a subtle kiss of heat and tons of flavor from the oils on the skin of the pepper.

Remember to stir every 20 minutes or so and make sure there’s water so it doesn’t burn (add if necessary). After about 2 and 1/2 hours, check to see if it’s tender to your liking and you may as well taste and adjust the salt now.

Once you’re happy with the salt and tenderness, adjust the gravy (turn up the heat to thicken.. but keep in mind that it will thicken as it cools). Final step is to add the parsley and turn off the stove. Since goat can be fatty (unless you use lean boneless), I find that the parsley cuts the fat a bit. Traditionally you’d use Shado Beni (culantro) or cilantro (coriander) instead.

We didn’t season and marinate the goat over night, however you’ll be pleasantly surprised how delicious this Curry Goat is.

Low and slow is the game. Yes a pressure cooker will cut the time by about 75%, but I can guarantee you, it will not be as tasty.

Gluten Free Side Dishes Vegetarian

Carilie (bitter melon) Mother In Law.

May 27, 2025September 8, 20233 Comments

Mother In Law? If you’re not from Trinidad and Tobago or the other parts of the Caribbean you may not know what this dish is and why it’s called Mother In Law. I strongly believe the name stems from it being a VERY Hot n Spicy condiment.. the sort of trait we generally associate with one’s Mother In Law. But that would be a guess. Should you know a different explanation, please share in the comment section below. I know I said that the Roasted Pepper Choka was the ultimate condiment (side) to curry dishes, however this Carilie Mother In Law could also lay claim to that title.

You’ll Need…

2 Carilie
2 limes (juice)
2 medium carrots
5-8 chives
1 medium red onion
6 cloves garlic
3/4 teaspoon sea salt
1 scotch bonnet pepper
2 fatali peppers
1 pimento pepper (aka seasoning pepper)
6-10 leaves shado beni
1/2 cup white vinegar

Notes. With the Carilie (bitter melon) I explained in the video below that I had 1 which was fully mature (which was used in the food processor) and the other wasn’t fully mature (different flavor), which was sliced thinly. Ultimately the goal was to not only have different flavors from the Carilie, but textures as well. If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten fre dieary requirements.

Carilie – Momordica charantia commonly called bitter melon, goya, bitter apple, bitter gourd, bitter squash and balsam pear.

Give everything a rinse with cool water. Then rough-chop the onion, peppers ( I used Scotch Bonnet, Fatali and Pimento Peppers… use any HOT peppers you have available), carrots and chives. Please note that as explained in the video below, the Pimento pepper is not hot, but the flavor is simply amazing. If you can source it at you local West Indian market, may I recommend getting a couple.

With the mature Carilie, I cut it down the center, removed the inner seeds area with a spoon and gave it a rough chop as well. To make it easier work for my food processor. You may use a blender or hand-chop everything as it was traditionally done back in the day.

Place the onion, garlic, salt, peppers, carrots, shado beni (chadon beni) and chives into the food processor. I used a red onion as it’s much milder in flavor than the everyday onion, plus the red color makes it more attractive looking at the end.

Squeeze in the juice of the limes.

May I recommend that you pulse and not have it on a continuous speed or you may end up with a puree. This is supposed to have a bit of texture to it. Should you want to add more hot peppers do so, and remember to wear gloves and wash your hands with soap and water after handling hot peppers.

With the other (non-mature) carilie, cut it into 3-4 parts, then remove the core (see the video below), then slice as thinly as you can.

Mix everything together and add the white vinegar.

If you wanted to add another flavor to things (I prefer it like this) add a 1/2 teaspoon of ground roasted geera (cumin). Store in a container in the fridge for up to 2 weeks. Adjust the salt if you find that it’s overly tart. Another excellent side to curry dishes.

Are you a spicy Mother In Law?

Gluten Free Seafood

Caribbean Stewed Tuna (from a can).

August 23, 2023August 23, 2023Leave a Comment

While mom’s choice for making this dish was always canned (we say ‘tin’ in Trinidad and Tobago) Salmon, using tuna which can be a lot cheaper, is just as tasty. A wonderful weekday dinner, served with steamed or boiled rice (your choice of rice) and sides of sliced avocado and cucumber. You’ll be eating in as much time it takes to cook the rice as this stewed tuna takes less than 15 minutes.

You’ll Need…

2 cans Tuna (in water)
2 scallions (chopped)
1/2 medium onion (sliced)
1 tablespoon tomato paste
1 teaspoon lemon juice
3 cloves garlic (crushed)
1 medium tomato (diced)
2 sprigs thyme (leaves only)
1 tablespoon olive oil
1/4 teaspoon black pepper
1 tablespoon chopped celery leaves (optional)
1 teaspoon tomato ketchup
salt (see notes below)

Notes! I used celery leaves at the end, but you’re free to use parsley, cilantro or culantro (shado beni). While I didn’t want this spicy and didn’t use any hot peppers, you can tailor the heat to your liking by adding hot pepper/s of your choice. Should you be doing this recipe gluten free, please go through the full list of ingredients, especially the canned tuna you use, to make sure they meet with your specific gluten free dietary needs. I didn’t add any salt as I find that the sodium content in canned foods can be high, however you can taste and adjust near the end of cooking.

Heat the olive oil (or any oil you decide to use) on a medium flame, then add the onion, followed by the garlic and scallions. Turn the heat down to low and cook gently for 2-3 minutes.

Follow up with the tomato, black pepper and thyme leaves. You may want to turn the heat up to med/low at this point. Stir well and cook for another 2-3 minutes to soften everything.

Add the tomato paste and stir to combine.

It’s then time to add the tuna, along with the water from both cans and the tomato ketchup.

Stir well.. break up the tuna chunks if you wish and cook on a medium/low flame for 4 minutes. Top with the celery leaves and hit it with the lemon juice as you turn off the stove. Remember to taste for salt and adjust to your liking.

While hot rice is my preference for this dish, it works great with roti, ground provisions and if all fails.. sliced bread.

Gluten Free Seafood

Bhagi (Jamaican Callaloo) Fried Rice.

September 8, 2023August 10, 2023Leave a Comment

Summertime I look no further than my garden for inspiration for meals to make. With an abundance of chives and Jamaican Callaloo (chorai bhagi) and previously harvested garlic, I decided to put the leftover rice I had in the fridge, to use.

You’ll Need…

3 cups chilled pre-cooked rice (cooked in salted water)
1 lb Jamaican Callaloo (chorai bhagi aka spinach)
1 1/2 tablespoon grapeseed oil
6 chives (chopped)
1/3 red bell pepper (diced)
1/3 yellow bell pepper (diced)
1 1/2 tablespoon mushroom soy sauce
6 cloves garlic (sliced thin)
6-10 cherry tomatoes (1/4)
Salted Cod (I used a little less than 1/4 lb)
1 teaspoon Sesame oil

Notes. Feel free to leave out the bell peppers if you wish. As explained in the video below, they were about to go bad in the fridge, so in the pot they made an appearance. Should you want this rice dish spicy, add some chili oil or finely diced hot pepper of your choice. I used par-boiled brown rice, but you’re ok using any rice you have on hand or enjoy. If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Wash the Jamaican Callaloo, remove the leaves and chop (explained in the video). May I recommend you prep the other ingredients in advance as well, as this is a very quick dish to put together. With the salted Cod, I poured boiling water over it, in a bowl. When it was cool to touch, I drained, squeezed out the water and flaked. I used boned (bones removed) salted cod, however I still looked for any bones which may still be present (remove and discard).

In your wok or frying pan on a medium heat, add the oil (I only used Grapeseed oil as that’s the only oil I had on hand – use olive, veg or coconut oil if you wish), followed by the salted Cod. Cook for 3 minutes, then add the sliced garlic and bell peppers. Cook for 2-3 minutes, then add the chives.

Cook for another minute then add the prepared Jamaican callaloo. It may look like a lot, but it will wilt down quickly. As it does, give everything a good mix.

About 3 minutes in, add the mushroom soy sauce.

Toss in the tomato and cook for about 5 minutes on a medium low heat. Natural juices will sprout. Turn up the heat at this point to burn off that liquid before adding the chilled rice. Yes, chilled rice will give you a more grainy fried rice at the end.

Top with the sesame oil and stir well to combine everything. Your heat should be on medium as all we need to do now is heat the rice through and we’re done. I’m not the biggest fan of sesame oil so I went in light, but you can add more if you wish. A little Oyster sauce would be nice in here, should you want to add a tablespoon or so.

Before you turn off the heat, taste for salt and adjust accordingly. Since the rice was cooked in salted water, the salted cod had remnants of the salt it was cured in and the mushroom soy sauce was a bit salty… I didn’t add any salt.

A wonderful summertime lunch, inspired by my lil kitchen garden.

Curry Stewed Chicken Wings in a red pot on the stove

Gluten Free Meat & Poultry

Curry Stew Chicken Wings.

May 27, 2025August 6, 2023Leave a Comment

I originally shared a Curry Stew(ed) Chicken recipe back in 2009 and like the Caribbean Green Seasoning recipe I updated a couple days back, it’s now buried under hundreds of newer recipes. So while it’s not my intention to repeat recipes, you’ll find some subtle differences with this one, plus I had several requests for a ‘new’ version after I teased a video clip on Instagram.

You’ll Need…

3 lbs chicken wings (trimmed)
2 tablespoon curry powder
1 medium tomato (diced)
1 medium onion (diced)
1 tablespoon grated ginger
2 tablespoon Caribbean Green Seasoning
3/4 teaspoon salt (adjust) | 1/2 teaspoon black pepper
1 teaspoon tomato ketchup
1 Scotch Bonnet pepper (see note below)
1 1/2 tablespoon Grapeseed oil (see note)
1 1/2 tablespoon golden brown sugar
2 scallions (chopped)
1 tablespoon chopped celery leaves
2-3 cups water

Notes! I used an entire Scotch Bonnet pepper in the recipe as I enjoy spicy food. You have the option to use less or none at all. Additionally you may remove the seeds and white membrane from the pepper to cut back a bit of the heat. Yes, you can use any spicy pepper you enjoy or have access to. I opted for grapeseed oil since I was out of olive oil, however you may use any oil you like. Do note that we’ll start the dish on a high heat, so the smoke point of the oil you use may be a factor. 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 requirements. Especially the curry powder you use as some may contain fillers.

For best results, may I recommend seasoning the chicken wings (yes you may use other cuts of chicken with similar results) and marinate for at least 2 hours in the fridge.

Cut the wings into drumettes, flats and tips. You may keep the tips for making chicken stock.. I don’t. I’m from the Caribbean where we wash our meats, but that’s up to you (water and lemon, vinegar or lime juice) as I know we’ve been warned not to wash chicken. With clean, trimmed and drained wings in a large bowl, add the salt, tomato, curry powder (this is the curry element), black pepper, grated ginger, ketchup, onion, Caribbean Green Seasoning and Scotch Bonnet Pepper. Give it a good mix and into the fridge to marinate. Should you be pressed for time, you can start the “stew” process immediately.

I’ve included 2 videos below where you may find this ‘stew’ step better explained. In a heavy pot on a med/high heat, add the oil followed by the brown sugar. The sugar will melt, go frothy, then a deep amber in color. This is when you’ll carefully start adding the seasoned chicken wings to the pot and stir well. Should the sugar go black STOP, allow the pot to COMPLETELY cool , wash, dry and start back with new oil and sugar. Should it go black and you continue the finished dish will be very bitter tasting.

Turn the heat to medium/low, cover the pot and let it cook for 5-7 minutes. Natural juices will sprout up. At this point, remove the lid, crank up the heat and burn off that liquid. Add 2 cups of water to the same bowl you marinated the wings in and swish around to pick up any remnants of the seasonings. Once you can start seeing the oil we stared off with at the bottom of the pot, add the water and bring to a boil.

Once it comes to a boil, place the lid on slightly ajar and reduce to a rolling boil.

Should the water level be low and the chicken not fully cooked, add the additional cup of water to the pot. Twenty minutes later and your curry stew chicken wings will be fully cooked. It’s now time to personalize things. Taste and adjust the salt and decide if the gravy is thick enough to your liking. In my case I cooked it for a further 4 minutes to thicken up. But do keep in mind that the residual heat from the pot will thicken it further. So too when it cools.

Top with the scallions and celery leaves (use parsley if you don’t have the celery leaves) and turn off the stove.

Curry Stew Chicken Wings done! To recap and clarify as I know there are different versions of this curry-stew technique online and while I cannot find fault in the way people do their version, I must say that what I shared above is the original way in cooking curry stew. Basically you SEASON with the curry (powder) and STEW (caramelized sugar) to finish.

This is without any doubt, my fav way of enjoying wings – yes Buffalo Wings I said it. On it’s own or as a side to your fav carb.