caribbean cooking Archives - Page 6 of 19

Yet another dish I disliked as a lil fella growing up on the islands, but adore as an adult. Served with hot Sada roti and a few slices of avocado (zabouca) and some Mango Kuchela on the side and Uncle Chris is in culinary heaven.

You’ll Need…

2 lbs Jingi (Chinese Okra)
1/4 lbs salted Cod (prepared)
1/2 teaspoon salt (adjust)
1/4 teaspoon black pepper
1 tablespoon Caribbean Green Seasoning
6 cherry tomatoes
1 1/2 tablespoon curry powder
6 cloves garlic (smashed)
1 teaspoon cumin seeds (geera)
3 medium potato (1/4s)
2 cups water
2 tablespoon Coconut Cream

Notes! If you wanted to do this curry dish fully vegan, simply leave out the salted Cod at the start. I used salted cod, but you may use any dried salted fish you prefer. Watch the video below to learn how I ‘prepared” the salted fish, and while I used boned (means the bones were removed) salted Cod, I still kept an eye out for any bones (to be removed and discarded). I used cherry tomatoes (or were they grape tomatoes?) but any tomato will work.

Using a sharp pairing knife or potato peeler, remove the outer skin off the Jingi and discard, cut into 1 inch cubes and rinse with cool water. Drain and set aside. You may want to prep your other ingredients at this time as well.

Add the oil to your pot on a medium flame, then add the prepared salted cod pieces to the pan, turn the heat to low and cook for 3 minutes. This step will flavor the oil. After which, remove and set aside.

In the same pot on a low flame (try to not remove the oil we started with – add a bit more if needed), add the garlic and stir well. 30 seconds later add the cumin seeds and cook for another minute. Then add the Caribbean Green Seasoning and stir well.

It’s now time to add your fav curry powder (heat still on low) and cook until fragrant. About 3 minutes. During this time add the black pepper.

Now turn the heat to medium and add the cubed pieces of Jingi and stir to coat with the curry base we created. Feel free to add a splash of water if you find that it’s starting to stick at the bottom of the pot.

It’s now time to add the pieces of potato and stir again. Top with the tomato, salt (see my tip in the video) and water and with the lid on, bring to a boil.

Once you have a good boil going, reduce to a simmer, add the coconut cream and cover the pot slightly ajar. Cook for 20-25 minutes or until the potatoes are tender.

With everything tender and falling apart, it’s time to ad back the pre-cooked salted Cod to the pot and stir well. Taste and adjust the salt and crank up the heat should you find that it’s too runny for your liking (keeping in mind that it will thicken as it cool).

Such a simple, yet wickedly tasty dish!

Chorai Bhagi (Jamaican Callaloo) With Stewed Chicken.

May 29, 2025July 27, 2023Leave a Comment

Important! (save the hate)… I posted this recipe within the “Vegetarian” category as well. As explained in the video below, you may leave out the stewed chicken should you prefer for a fully vegan/vegetarian dish. With an abundance of Chorai Bhagi (aka, Jamaican Callaloo or Spinach) in my garden this year, naturally I could could not allow any to go to waste.

You’ll Need…

2 lbs Chorai Bhagi (prepared)
1 medium onion (sliced)
7 cloves garlic (smashed)
1/2 teaspoon black pepper
1/2 teaspoon salt
2 tablespoon olive oil
1/2 scotch bonnet pepper (optional)
2 tablespoon pure coconut cream
Leftover Stewed Chicken (Caribbean style)

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. I used scotch bonnet pepper in the recipe, but you can leave it out should SPICY not be your thing. Additionally, you can use any spicy pepper you like or can access. Should you wish to add some diced tomato to the dish, it will add a lovely subtle flavor to things.

Wash and trim the leaves off the stems (I didn’t use any stems this time, but you can), then roll the Chorai into bundles you can handle and cut into ribbons 1 centimeter thick.

Heat the oil in a deep pot on a medium flame, then add the prepared Choria Bhagi to the pot and stir well.

Add the salt, black pepper, garlic and onion. Stir well!

It’s now time to add the coconut cream and scotch bonnet pepper should you decide to have the dish with a kick. Yes I kept the seeds.. trim off the seeds and white membrane around the seeds to control some of the heat (discard).

Remember to wash your hands with soap and water after handling such HOT pepper.

Place the lid on the pot and cook for 10 minutes. It will wilt and lessen in amounts.

Add the leftover Stewed Chicken, stir well and place the lid back on for another 5 minutes.

Here’s when you personalize things to your liking. Taste and adjust the salt and you need to decide if it’s as ‘cooked’ as you like. In my case I removed the lid and cooked it for a further 3 minutes to burn off the liquid at the bottom of the pot.

Luckily I had some Sada Roti in the fridge my mom sent us home with the last time we visited, but it’s also EXCELLENT with Rice or dumplings.

Gluten Free Vegetarian

Fry Chiquito Banana.

August 4, 2023July 25, 2023Leave a Comment

As we continue to explore the rich and diverse culinary culture of the Caribbean from a #MeatFree perspective, I’ve retooled the original version of this classic Caribbean recipe to be fully vegetarian and vegan. You’ll notice subtle differences from the traditional way of doing this dish, as explained in the video down below.

You’ll Need…

1 1/2 lb baby banana (chiquito)
1/2 medium onion (sliced)
1 1/2 tablespoon butter
4-6 cloves garlic (diced)
1/4 teaspoon black pepper
1/2 red bell pepper (chopped)
1/2 green bell pepper (chopped)
5 Grape tomatoes (cut in 1/2)

Notes! 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. To make this fully vegan, replace the butter with olive or coconut oil. I encourage you to watch the video below as I explain a few other things in there, not covered here. I used grape tomatoes in the dish but you can use a regular medium tomato diced.

Heat the butter on a medium flame in a sauce pan (I used a non-stick pan), then add the onion, garlic, bell peppers and black pepper. Cook for 2-3 minutes, then turn the heat down to med/low and add the garlic.

About 4 minutes after adding the garlic, turn the heat back up to medium and add the peeled baby bananas (we say chiquito fig) to the pan, along with the tomato. Stir well to coat the bananas with everything. Add the salt and cover the pan. Feel free to add thyme and chopped scallions if you wish.

Turn the heat to medium/low and cook until the bananas are tender and have taken on some color. In my case it took about 10 minutes from the time I added them to the pan. Remember to stir well every 3-4 minutes.

This is a full meal on it’s own (2 people) or you can have it as a side to your other fav dishes. In the classic version salted Cod is added to the vegetables and the Chiquito bananas are pre-boiled before being added to the pan and refried.

Gluten Free Seafood

String Beans With Tomato And Saltfish.

May 27, 2025July 18, 2023Leave a Comment

Yet another version of String Beans as adapted from memories of growing up in the Caribbean. Pali (my nickname for Zyair Rook) and I were busy cleaning the weeds in the garden when we noticed that the beans we planted mid-spring had a bunch of beans ready for harvest. We harvested and cooked!

You’ll Need…

1 lb string beans
2 tablespoon olive oil
1/4 lb salted cod (prepared)
1 medium tomato (diced)
1 medium onion (sliced)
2 scallions (chopped)
1/2 bell pepper (sliced)
4 sprigs thyme
2 tablespoon water
1/2 teaspoon black pepper
4-6 cloves garlic (diced)

Note! 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. I used Salted Cod, but you can use your fav dry/salted fish. There were no spicy peppers (like Scotch bonnet) used in the recipe as explained in the video below.

Learn how to prepare salted fish for use. << Click To Watch.

Wash the string beans, then remove the ends and discard. Chop or break into 1 to 2 inch pieces and set aside. For the Salted Cod, I placed it in a bowl then added boiling water onto it. When it was cool to touch I squeezed out the water, rinsed with cool water.. squeezed out that water and shredded it into bits. Note that I used boned (boneless) salted Cod, but I still kept an eye out for any bones.

Heat the olive oil in a wide pan on a medium flame, then add the prepared salted Cod, followed by the onion, garlic and black pepper. Reduce the heat to low and cook for 4 minutes. Add the bell pepper (optional), thyme, scallions and should you decide to add any spicy pepper, do so now. Cook a further 3 minutes.

Turn the heat back up to medium and add the prepared String Beans (French beans will work too) and stir well.

Add the water and bring to a boil with the lid on.

Toss in the tomato, turn the heat down to a simmer and cook for 15 minutes with the lid on.

It’s now time to personalize things a bit. Check for salt and add if necessary, I didn’t add any as explained in the video, and should there still be liquid at the bottom of the pot, remove the lid (as I did) and cook a further 5 minutes with the lid off.

Personally I like the beans with a slight bit of body. We had it with Sada Roti in case you’re curious. But it’s just as delicious as a topping for steaming rice.

Gluten Free Meat & Poultry

Comforting Beef Bone Soup.

May 30, 2025July 17, 2023Leave a Comment

Over the years I’ve shared about 30 + Soup Recipes and to be honest and frank, I’ve barely touched the surface when it comes to Caribbean and Caribbean inspired soup recipes. Such is our love for soups throughout the Caribbean. While this one is not your typical thick and ‘stew’ like variety you’d normally enjoy on the Islands, it is packed with deep Caribbean flavors.

You’ll Need…

3 lbs beef neck bones
3 tablespoon olive oil
2 large head garlic
1 large onion (diced)
2 stalks celery (chopped)
1 teaspoon black pepper (divided)
1 1/2 tablespoon concentrate tomato paste
1 tablespoon salt
8 sprigs thyme
2 thick slices ginger
1 scotch bonnet pepper
10-14 cups hot water
3 medium carrots (cut large)
5 medium potatoes (cut in half)
1 1/2 lbs pumpkin (large pieces)
1 small cabbage (cut in large pieces)
2 tablespoon chopped parsley

Notes. Be sure to get your butcher to cut the bones for you, as you will not be successful with your clever or large chef’s knife. Any beef bones will work, in my case the neck bones I used had a fair bit of meat on it. If you’re 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.

Preheat your oven to 375 F. Wash the pieces of neck bones to remove any grit it may have from being cut on the band saw. Pat dry, then place in your roasting pan along with the garlic (skin on – I cut each head in half). Drizzle on the olive oil to coat everything.

Place a sheet of foil over the pan lightly and roast for one hour in the oven.

Remove the fat from the bottom of the roasting pan and place in your large soup pot on a medium/low flame. Add the onion, celery, 1/2 the black pepper, garlic we roasted (once cool, they will fall off the skin) and cook for 3 minutes. Then add the tomato paste and cook for another 2 minutes.

Add the roasted beef bones and stir well to coat. Then add the ginger, thyme (I tied them with string so later on they will be easier to remove) and float in the Scotch Bonnet pepper – DO NOT Break! Explained in the video.

Top with the water, turn up the heat to medium/high and bring to boil. Reduce to a gentle rolling boil. At any time you may watch the video below should you have any relating questions.

As it comes to a boil, add the carrots. Cook for 1 hours and 40 minutes. Then remove the ginger pieces, the thyme and at this point you will decide if you want to remove the Scotch Bonnet or break it to release the beast (heat). They’ve all done their respective jobs.

Add the pumpkin pieces along with the cabbage.

Bring the soup back up to a boil and cook for another 30 minutes or until the potato is tender. Please try to NOT over-stir as we don’t want to crush the carrot, pumpkin nor potato. The goal is to have a tasty broth with chunky pieces of vegetables.

At this point there may be pieces of bones where the meat fell off, you may remove those bones and discard. Taste and adjust the salt to you liking. The final step is to add the remaining black pepper and parsley. Turn off the stove.

TIP! You may add pieces of boneless pieces of beef (about 1 to 2 inches thick) to the soup at the start if you wanted (do not roast). And should you want an even more pronounced Caribbean flavor, add a tablespoon of homemade Caribbean Green Seasoning to the pot when you add the potatoes.

Enjoy a massive bowl of comfort!

Gluten Free Vegetarian

How To Make Fry (stewed) Bodi.

July 10, 2023July 10, 2023Leave a Comment

While Bodi was never on my top 20 list of things mom would cook while growing up on the islands, it’s definitely grown on me in my adult years. Yes, I’ve shared MANY Bodi recipes over the last few years, but this one is as traditional and basic as it gets.. without sacrificing flavor and overall taste. Basically it’s my fave!

You’ll Need…

1 lb bodi (aka bora, yard bean, long bean)
2 tablespoon olive oil
1 medium onion (diced)
1 mediun tomato (diced)
1/4 teaspoon black pepper
1/2 teaspoon salt (adjust)
4-6 cloves garlic (smashed)

Important! There’s a full tutorial video below to follow along to make cooking this delightful vegan dish as easy as possible. Should you want a little kick, add a bit of your favorite hot pepper to the pot. If making this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements.

Trim the ends of the bodi and discard, then cut into 1 inch pieces. Rinse will cool water and drain.

In a saucepan (one with a lid) on a medium flame, add the olive oil, followed by the diced onion. Stir, lower the heat to medium-low and cook for 2-3 minutes. Then add the garlic and black pepper.

Cook for a further 3 minutes (lower the heat if you find that the garlic is starting to burn), then add the prepared bodi. Stir well to coat with that flavored oil.

Turn the heat up to medium, add the diced tomato and place the lid on the pan. If you wanted to add any spicy pepper, here is where I’d recommend you do. After about 3 minutes you should see it starting to boil (yes it will release it’s own juices along with the steam liquid). Turn the heat down to medium/low again and cook with the lid on. Should the pan be dry, add 1/4 cup of water.

After about 20 minutes (be sure to stir every 5 minutes or so) it’s time to personalize things a bit. Taste and adjust the salt to your liking and then decide if the Bodi is as tender as you like. I removed the lid and cooked with the lid off for a further 5 minutes as I wanted things a bit dry, rather than with any juices on the bottom.

Usually mom would cook it until it just starts falling apart, but I like the slight texture from cooking it my way. No she does NOT need to know this.

For extra flavor you may add 1/2 teaspoon grated ginger and the odd time I would also add a teaspoon of Hoisin Sauce to the pot. The two ways I enjoy this fry (fried) bodi is with Sada Roti or as a simple topping for hot rice.

Meat & Poultry

Fry Cornedbeef With Iceberg Lettuce.

May 27, 2025July 7, 2023Leave a Comment

There are many variations of making/cooking cornedbeef (from a can) in the Caribbean, making it easy to not know them all. Each family will have their version and while it may not be YOUR version, there’s no need to cornedbeef shame anyone (smile). There were mixed reactions from fans after I posted the video tutorial on YouTube (same video below)… mainly because they reacted to the title without watching the video where I explained why the use of Iceberg Lettuce and not the traditional cabbage.

You’ll Need…

1 can (tin) cornedbeef
1 medium onion (sliced)
1 medium tomato (sliced/diced)
1 teaspoon tomato ketchup
1 habanero pepper (optional)
1/2 teaspoon black pepper
2 scallions (chopped)
1/2 medium iceberg lettuce (rough chopped)

Note! I didn’t start with any oil/fat in the pan to begin with nor did I add any salt to the recipe. I explain why in the video below. Should you not like spicy or prefer a different type of hot pepper, feel free to make adjustments. Optionally you may add thinly sliced or grated carrots, bell peppers and even frozen corn can make it’s way in here.

Place a saucepan (I used a non-stick) on a medium low heat and add the tin (can) of corned beef, then using a spoon or spatula, break it up into small pieces. I explain why in the video below.

Add the onion, tomato, ketchup, hot pepper of your choice (I used a habanero) and the black pepper. Give it a good mix to combine. Cook for 4-6 minutes on a medium low heat.

Toss in the scallions, stir and cook a further 2 minutes before adding the roughly chopped lettuce to the pot.

At this point my mom usually turns the stove off (after mixing in the lettuce) and allow the residual heat from the pot to finish things off. In my case I left the stove on for a further 2 minutes before turning it off.

Other options (besides cabbage and lettuce) are kale, spinach and/or Jamaican callaloo (chorai bhagi). The perfect topping for hot steamy rice or if you have the time, rock some hot Sada Roti. When all fails, there’s nothing wrong with everyday sliced bread as a side or for a sandwich.

Meat & Poultry

Curry Chicken With Potato And Spinach.

May 27, 2025July 4, 2023Leave a Comment

Curry Chicken With Potato And Spinach is a HIT in my home, especially when we have buss-up-shut (paratha) roti to dip into that rich flavorful gravy and scoop tender pieces of chicken with pieces of potato, in the same motion.

You’ll Need…

3 lbs chicken (legs with back) cut into pieces
3 tablespoon olive oil
6 cloves garlic (smashed)
1/2 teaspoon black pepper
1/2 tablespoon Cumin (geera) seeds
1 teaspoon Anchar Masala
3/4 tablespoonsalt (adjust)
1/2 medium onion (diced)
1 Scotch Bonnet Peppers (chopped)
1 1/2 tablespoon curry powder
2 tablespoon Caribbean Green Seasoning
1/2 cup water for cooking out the curry
4 large Potato (cut into 1/4 s)
2 cups water to cook the chicken
1/4 lb Baby Spinach (rough chopped)

Note : Please follow along with the video below as I share tips and give reasoning why my technique may differ from other recipes you may encounter. I used an entire Scotch Bonnet pepper in this recipe, but it’s optional or use as much as you can handle. Do remember to wash your hands with soap and water immediately after handling such fiery peppers.

Before we get started with the curry element of the dish, may I suggest you peel, chop and boil your potatoes in salted water (about 1/2 teaspoon salt – not mentioned in the list above).

All you have to do is bring the potato to a boil, reduce to a rolling boil and cook until they are about 80% cooked. About 10 minutes. Drain and set aside.

In a wide pan on a medium flame, add the olive oil followed by the diced onion. Take the heat down to low, then add the garlic, cumin seeds, black pepper and scotch bonnet pepper. Cook for 3 minutes.

Now add the Caribbean Green Seasoning and stir well to combine and flavor the entire pot. Cook for 2-3 minutes, then add the curry powder.

After 3 minutes, add 1/4 cup water and scrape the pan to release any bits stuck to the bottom. Cook for 3-4 minutes to cook out the ‘rawness’ of the curry. (explained in the video below). Be sure to add the Anchar Masala at this point as well. Should you not have Anchar Masala, add the same amount of ground dry roasted cumin instead.

Turn up the heat to medium high to burn off any liquid in the pot (see the image above, I can scrape separation in the pan) , then add your chicken pieces to the pot and stir well to coat with the delightful curry base we created. Add the salt at this point.

Allow it to cook on medium heat for 3 minutes, then add the pre-boiled potatoes and washed baby spinach to the pot. Top with the 2 cups of water and turn the heat up to bring to a boil. Once boiling, reduce to a rolling boil and cook for 10 minutes.

Since we pre boiled the potatoes (I explained why in the video below) we only need to worry about making sure the chicken pieces are fully cooked. In my case my chicken pieces were relatively small, so it was time to wrap up this dish.

Taste and adjust the salt and make sure the gravy’s consistency is to your liking. Do remember it will further thicken as it cools, but should it be overly runny, crank up the heat for a few minutes to burn off some of that liquid.

While we prefer Roti as a side to the wonderful curry… served with steaming rice is also another tasty option. Or do like my eldest daughter and have fun treating it like a thick soup.. drizzled with peppersauce on the top and she’s in her little culinary delight world.

Seafood

Delightful Stuffed Yellowtail Snapper.

July 6, 2023June 29, 2023Leave a Comment

Luv me some summer! This delightful Stuffed Snapper was done on the propane grill in the glorious sunshine outside, but you can always use your everyday indoor oven with just as good results. For an even better outcome, rock it on a charcoal grill. Basically any fish will work, I just happen to only like ocean fish and Yellowtail snapper was on sale (excellent quality too).

You’ll Need…

1 Yellowtail Snapper (just over 1 lb)
2 scallions (divided)
1 tablespoon butter
2 lbs Pumpkin (diced / sliced)
1 medium onion (diced)
8-10 sprigs thyme (divided -leaves only)
1-2 lemons (divided)
1/2 cup olive oil
5 cloves garlic (crushed)
bell peppers (see notes below)
1 tablespoon raw brown sugar (any brown sugar will work)
1 teaspoon grated ginger
1 scotch bonnet pepper (divided – chopped finely)
1 tablespoon Caribbean Green Seasoning
1/2 cup white wine (your fav)
1 teaspoon grainy mustard
1 teaspoon salt (divided)
2 clementines (juice)
1 teaspoon black pepper (divided)

Notes! I had remaining bell peppers from a previous recipe in the fridge, so I used what I had. Basically you can add as much as you like. If you don’t have clementines, you may use 1/4 cup of orange juice. Peel and dice a 1/3 of the pumpkin, the remaining you can slice thick with the skin on. Be sure to watch the video below as I share some tips on buying fish. You’ll notice that I didn’t salt the fish itself, but I did use salt in the stuffing and marinade.

Let’s start with the pumpkin stuffing so it will cool as we prep the fish in a few minutes. In a saucepan add the butter on med/low heat. Then add 1/2 onion, 1/2 the thyme, 1/2 the scotch bonnet pepper (optional), 1/2 the garlic, 1/4 of the scallions, ginger and 1/2 of the salt. Cook on a low for 3-4 minutes.

It’s now time to add the diced pumpkin, followed by 1/2 of the black pepper. Stir well, then add the white wine and brown sugar. Bring to a boil, then reduce to a simmer for 5 minutes with the lid on.

Remove the lid, turn up the heat to medium and burn off any liquid. It will take 3-5 minutes. Set aside to cool.

I washed the cleaned Snapper with the juice of one lemon and cool water and I double-checked to make sure the fish monger got all the scales. Drain and pat dry.

For the marinade / dressing, we’ll combine the olive oil with the remaining black pepper, salt, scallions, thyme leaves and garlic, followed by the Caribbean Green Seasoning, scotch bonnet pepper, mustard and clementine juice. Whisk to combine.

I created a bed with some of the pumpkin slices to sit the snapper on and added the remaining pumpkin and bell peppers around it. You may hit the snapper with additional salt and black pepper, but I’m trying my best to cut back on my sodium intake. Drizzle on the dressing over everything, including the underside of the fish. you’ll notice that I gave the fish a few cuts to help it cook evenly and for the marinade to penetrate it a bit.

Now stuff the cavity of the fish (belly) with that wicked pumpkin stuffing we made earlier. What cannot fit can sit on the outside of the fish.

Have your grill between 375 – 400 F, then place the pan in the middle to roast uncovered.

If using an indoor oven, I’d go at 375 F on the middle rack. During the cook time I did spoon the oil at the bottom and drizzled the fish and vegetables with it. This helps to get a lovely golden color.

Depending on the size of the fish you use, it will take between 25-35 minutes to cook. Basically you want the pieces of pumpkin to be soft (use a pairing knife) and the fish itself to be firm and flaky.

I did add some leaves of parsley the last 5 minutes of cooking (from my garden) and once the pan was out of the grill, I squeezed on some fresh lemon juice over everything.

Another summertime hit IMHO!

Seafood

Incredible Curry Tuna.

July 17, 2023June 26, 20231 Comment

While the comments do take on a positive nature for the most part, for a few people (never gave it a try) the idea of Curry Tuna (from a can) is a bit repulsive. Join the discussion on Instagram. I can guarantee you that it’s an incredible curry dish and you’ll be amazed by the overall flavors you’ll enjoy… by such a simple recipe.

You’ll Need…

tuna in oil (3 small cans)
6-8 Grape tomato (chopped)
Onion (sliced or diced)
Garlic (crushed)
1/4 teaspoon black pepper
1 1/2 tablespoon curry powder
1 teaspoon roasted cumin powder (geera)
2 Scallion (chopped)
1 Scotch Bonnet pepper
3/4 tablespoon Caribbean Green Seasoning
1/4 teaspoon salt
1/4 cup water
1 tablespoon chopped Cilantro

TIP! Be sure to watch the video below to get further tips on this classic curry fish recipe, from the Caribbean.

Prep all the ingredients in advance and you’ll find that the cook-time goes quick and smooth. Dice, chop and crush. I used an entire Scotch Bonnet pepper but you can use as much as you can handle or none.. you’re in control. Remember to wash your hands with soap and water after handling such spicy peppers.

Drain the cans of tuna and reserve the oil. May I recommend that you try to get tuna packaged in oil vs water as we’ll use the oil (which is already flavored by the tuna) in making this dish. Pour the oil in a saucepan on med/low heat and add the garlic, followed by the Caribbean Green seasoning, black pepper and Scotch Bonnet pepper. Turn the heat to low and cook gently for 3 minutes.

With your heat still on low, add the curry powder and roasted cumin (geera) and stir well. Cook for a further 4 minutes to allow the spices to bloom.

Turn the heat up slightly and add the drained tuna to the pan. Stir well.

It’s now time to add the tomato, onion, scallions and salt. Stir well, then add the water. Basically all you have to do now is allow for the onion and tomatoes to soften and take on some of that lovely curry flavor. Turn the heat down to a simmer (once it come to a boil) and cook for 3-5 minutes. Add more water if you find it’s too dry or if it starts sticking.

May I recommend that you chop the onion into large pieces as I find that the chunky nature adds to the overall texture of the dish. I used grape tomatoes, but any tomato will work (it’s what I had on hand in the fridge). Top with the cilantro (or Culantro) as you turn off the stove and stir well. It will brighten up the dish at the end. Yes, a few drops of lime juice would be good as well.

As a side to hot steaming rice and you’re set for a comforting meal. Add sliced cucumber, watercress and avocado on the side, and you just made things even more enjoyable.

Gluten Free Sauces & Condiments Vegetarian

How To Make Apple Kuchela.

May 27, 2025June 24, 2023Leave a Comment

I did it again.. Apple Kuchela, that iconic spicy condiment enjoyed with curry dishes, traditionally made with green mangoes in the Caribbean. While almost identical to the original recipe I shared about 10 years ago, you will find more tips and explanations in the video below than when I first posted the recipe.

You’ll Need…

8-10 Apples (see note below)
1 teaspoon salt
Hot Peppers (crushed)
10-15 cloves garlic (crushed)
4-5 tablespoon Anchar Masala
1 cup veg oil (adjust)

Notes! I used Granny Smith (green) apples (explained in the video below), however any tart/firm apple will work. Kuchela is basically a SPICY condiment (side) you enjoy predominantly with curry dishes, so I used 8-12 Wiri Wiri peppers (I didn’t have Scotch Bonnets on hand). Feel free to use any spicy peppers you like or can access. Finally, remember to wear gloves when handling hot peppers and wash your hands with soap and water immediately after.

May I recommend that you wash the apples you use really well as many in the grocery stores may have a protective wax on them. Or you can buy organic apples which are not normally dipped in that wax (still wash well). Then all you have to do is grate then into shreds.

Yes, it will go discolored (explained in the video below) so don’t fret. It’s time to now squeeze most (if not all) the juice from grated apples (use a cheese cloth to assist if you want) and place it on a baking sheet. That sheet is then placed in direct sun to further dry. The goal is to have grated apples which will soak-up the flavor ingredients we’ll add later. I placed the sheet on the hood of my car in the direct sun, as the radiant heat sped-up the drying process.

It will take between 2-3 hours. If it’s not sunny outside, place the tray in a low oven for a few hours.

You may use a food processor or blender for the next step, but I opted for my mortar and pestle. Add the salt, (it will act as an abrasive) garlic and peppers and crush. You can go until smooth or chunky as in my case.

In a (cold) wide pan, add the vegetable oil and the crushed mixture. Turn the heat to low and gently bring up to a simmer. Cook on that gentle simmer for 3-4 minutes (basically to flavor the oil and to cook out some of the rawness). Turn off the stove now.

Add the dried grated apples to the pot, followed by the anchar masala (check online or your fav Caribbean grocers) and stir well.

It’s now time to get your clean glass containers ready to fill up with this wicked Apple Kuchela. I store mine in the kitchen cupboard and it keeps for months.

Remember to adjust the salt and add more oil should you find that it’s overly dry. Use an oil that’s low in flavor as it will affect the flavor of the finished Kuchela. Feel free to use a dehydrator if you have access to one to dry the grated apples.

Gluten Free Meat & Poultry

Curry-Stew Chicken With Pigeon Peas And Potato.

May 27, 2025June 20, 20232 Comments

Yet another classic recipe from my childhood days growing up on the islands. Curry-Stewed Chicken with Pigeon peas (which were freshly picked / shelled) and potato, which was usually made when mom didn’t have a lot of chicken and needed to feed everyone.

You’ll Need…

3 lbs Chicken thighs (skin and fat removed)
1 1/2 tablespoon Caribbean Green Seasoning
1 1/2 tablespoon curry powder
3/4 teaspoon salt
1/2 teaspoon black pepper
1 1/2 tablespoon olive oil
1 1/2 tablespoon golden brown sugar
1 medium onion (diced)
1 medium tomato (diced)
4 Wiri Wiri peppers
6 cloves garlic + 1 tablespoon grated ginger
4 medium potato (1/4s)
1 can Pigeon peas (about 1 1/2 cups – rinsed)
4 cups water
2 tablespoon chopped parsely

Note! Feel free to use any spicy pepper and in the amounts you can handle, especially if you cannot source the wiri wiri peppers. The spicy pepper is optional. Please watch the video below to follow along, especially when it comes to ‘browning’ the chicken which can be a bit tricky.

Season the chicken with the salt, black pepper, Caribbean Green Seasoning, tomato, onion and curry powder. Mix well and if you have time, allow it to marinate for a couple hours or over-night.

Heat a heavy deep pot on a high heat, add the oil followed by the brown sugar (watch the video below) and stir. The sugar will melt, go frothy and then a deep caramel color. At this point, add the seasoned chicken to the pot and stir well to coat. If the melted sugar goes black, STOP! Allow the pot to cool completely, wash, dry and start over, or you’ll end up with BITTER tasting chicken.

Turn the heat down to medium and cover the pot. It will come up to a boil and in doing so natural juices from the chicken will sprout. Cook for 4-5 minutes with the lid on.

You may peel your potatoes at this point and give the can of pigeon peas a rinse with cool water.

In the same bowl where you seasoned/marinated the chicken, swish around the 4 cups or water to pick up any remaining marinade in the bowl – set aside.

Remove the lid off the pot, turn up the heat and burn off the liquid. This will intensify the color and flavor of the curry-stew. Once the liquid is gone, add the potato, garlic, pigeon peas, wiri wiri peppers, grated ginger and water. Stir will.. scrape the bottom of the pot as well. Bring to a boil.

Depending on the size of the chicken thigh you use and how large the potato pieces are, it will take between 15 and 20 minutes to be cooked thoroughly. I cooked it with the lid on but slightly ajar and on a medium/low flame. Here is where you will decided on a few things. Taste and adjust the salt to your liking and continue cooking to thicken the gravy so it’s not too runny (unless you strangely enjoy thin gravy). In this case, I cooked it for a further 5 minutes with the lid off. I also used the back of the cooking spoon to crush some pieces of the potato to help thicken the gravy.

Do keep in mind that after you turn off the stove it will further thicken as it cools (residual heat from the pot). Toss in the chopped parsley and you’re done. A classic Caribbean dish (Trinidad and Tobago), usually served with roti or rice. You’ll notice that I posted this recipe under “Gluten Free”, but it’s important that you go through the full list of ingredients to make sure they meet with your specific Gluten Free dietary needs. (Read the label of the curry powder you use, some contain fillers).