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Meat & Poultry

Spinach Rice Recipe: Nutritious and Flavorful One-Pot Dish.

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The traditional way this dish is made is with Dasheen Bush Bhagi (tender leaves of the Taro plant), however being in Canada means that securing decent Taro leaves is very challenging. Yes, I could drive to Toronto to the many West Indian grocers, but from experience I know that it’s insanely expensive and the quality is (most instances) terrible. Everyday baby spinach, which is easily sourced at any local grocery store is an excellent replacement.

You’ll Need…

1 tablespoon olive oil
2-3 lbs prepared salted pig tails
1 lemon (juice)
4 sprigs thyme
2 scallions (chopped)
1 pimento pepper (chopped)
1 small onion (sliced)
3/4 teaspoon black pepper
1 1/2 cups diced pumpkin
8 okra (ochro) chopped
1/2 lb baby spinach (chopped)
2 cup par-boiled brown rice (wash)
3/4 teaspoon salt (see note)
2 cups coconut milk
2 cups water
1 scotch bonnet pepper

Notes! May I recommend that you watch the video below to follow along as much more about the recipe is discussed there. Get your butcher to cut the pig tails for you or boil them whole (full lengths) and when tender, cut into smaller pieces. Even though the salted pig tails were boiled, there will still be remnants of salt which they were cured in. With that in mind, adjust the salt later on.

Before we get started we’ll need to boil the salted pig tail pieces for 1 hr and 15 minutes (as explained in the video) to help tenderize them and to remove most of the salt it was cured in. I had my butcher cut them into 1 1/2 inch pieces, which I washed with the juice of a lemon. Then they were boiled for 30 minutes, that water was then discarded and a fresh batch of water was used for the remaining cooking time.

In a deep pan add the oil on a medium/low flame, followed by the pre-cooked pigtail pieces. The goal is to render out some of the fat and in the process, get some of that flavor to start with. After 3-4 minutes add the onion, thyme, black pepper and scallions to the pan and cook for a further 4 minutes.

At this point we’ll add the diced pumpkin (squash will work as well) and okra to the pot.

We’ll follow this up with the washed and chopped spinach. It will look like a lot, however it will wilt down. Cook for 5 minutes.

I used par-boiled brown rice (washed). Add and stir well.

You’ll then add the coconut milk and water and bring to a boil.

I chose to float the Scotch Bonnet pepper as I wanted the flavors from the oils in the skin and not the raw heat. The goal is to NOT break the pepper while cooking, and fish it out at the end. If you want the finished spinach rice with a kick, you may chop the pepper and add it.

20 minutes later (cooked on a medium low heat) and it’s time to taste and add the salt if necessary. At this point I shut the stove off, placed the lid on the pot and allowed the residual heat to finish cooking things.

About 6 minutes later it was ready to be served. While I used salted pig tails, you may use salted beef or smoked turkey with similar results.

As explained in the video, depending on the type of rice you use, the amount of liquid you’ll need will differ as well as the cook time. White rice cooks quicker.

Gluten Free Seafood

Green Fig (cooking banana) With Saltfish.

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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!

Gluten Free Seafood

Steamed Red Snapper (fish).

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There’s always the call for more fish recipes from fans of my work and I really wish I could share others. While lake and river fish (what I call sweet-water fish) are very accessible in Ontario, I’m not a fan of them. I find that they lack flavor and the texture tends to be very mushy. And YES, I can secure ocean or salt water fish at the different West Indian and Asian markets, but most days they’re VERY expensive. I don’t mind paying the price eh.. however I’m the only one in my home who eat the stuff, so logically it makes little or no sense to spend the money. The only fish my daughters will eat is their grandmother’s fried King Fish. Hopefully I can get Zyair on the fish train soon.

You’ll Need…

2 red snapper (about 3/4 lb each)
8 sprigs thyme (divided)
4 scallions
1 medium onion (sliced)
1 medium tomato (diced)
2 cups fish stock
1 teaspoon sea salt (divided)
1 teaspoon black pepper (divided)
8-12 okra (trimmed)
1/2 yellow bell pepper (chopped)
1/2 orange bell pepper (chopped)
5 cloves garlic (smashed)
2 tablespoon Olive oil
1 lb pumpkin (large cube)
1 medium christophene aka chayote, chocho (sliced)
1 lemon (divided)
1/2 lime
2-4 tablespoon coconut cream
1/2 scotch bonnet pepper
8 Pimento berries (allspice)
2 bay leaves | 1 tablespoon tomato concentrate puree
1 carrot (small) (julienne)
2-3 tablespoon parsley (chopped)

Notes. I encourage you to personalize things according to your likes and be as creative as you like. 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 fish stock you use). May I recommend you use the video below as a guide when preparing the recipe in the event you have any further questions not covered in this recipe post.

VERY IMPORTANT! – Lovingly called “steamed”, but in fact it’s somewhat simmered in liquid and not technically steamed. Here is my truly Steamed Fish Recipe.

Wash, chop and generally prep all of the ingredients.

Clean and wash the fish with cool water and the juice of the lime, then make a cut across the belly (thickest part – both sides) of each fish to allow for even cooking and for the flavors to go deep within the flesh later. Season with the 3/4 of the salt and 1/2 of the black pepper (in and out), then stuff the cavity with 1/2 of the thyme and 1 scallion each. I explained why I don’t use all-purpose seasoning in the video below.

Most recipes online will tell you to start with butter, but being mindful of salt, saturated fats etc, I opt for olive oil. In a wide pan on a medium heat add the oil, followed by the onion, remaining thyme, bell peppers, remaining black pepper, scotch bonnet pepper, allspice berries (aka pimento seeds), bay leaves and the remaining salt (you may adjust later on). Turn the heat down to low and cook for 2-3 minutes.

It’s now time to add the pumpkin, carrot and Christophene and mix well. After 2-3 minutes, make space in the center of the pan and add the tomato paste. Yes this is not an ingredient traditional to the recipe, however with my tested application I can tell you with certainty it works well. Making that space in the pan means the tomato paste will be in direct contact with the hot pan, thus the natural sugars in the tomato will shine through with the caramelization.

After 2-3 minutes stir everything well, turn the heat up to medium and add the fish stock. Bring to a boil, reduce to a simmer and allow it to cook for about 7 minutes. As it comes to a boil add the remaining scallions, garlic and coconut cream. Reduce to a simmer.

It’s now time to tuck the seasoned fish into the pan as well as the tomato and okra. With the okra (say ochro) you’ll want to trim off the stems and I like to also trim off the pointy ends. Try your best to tuck everything into the liquid in the pan as best you can. You’ll want to try and spoon on some of that liquid onto the fish before putting a lid on the pan.

I used a pan which I didn’t have a lid for, so I used a cookie sheet to cover the pan. Should that fail, use foil to make a temporary lid.

Depending on the size of the fish you used, in about 10 minutes they will be fully cooked. As you turn off the stove be sure to spoon on some more of that liquid on the bottom over each fish. Keep in mind that the residual heat in the pan will continue cooking the fish. Top with the lemon juice and chopped parsley!

A classic fish dish out of the Caribbean, with it’s origin being Jamaica but with versions found throughout the region.

Gluten Free Meat & Poultry

Cabbage With Smoked Pork And Pumpkin.

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The only way mommy could get me/us to eat cabbage as kids growing up on the islands, was if she made or bought Chow Mein. Back then I don’t ever recall seeing bean sprouts in Chow Mein as I do in Canada as the norm. Maybe I’ll share that recipe soon! However as an adult, I’m always looking for ways to put cabbage to use. Here’s another (soon to be) classic dish using the humble cabbage..

You’ll Need…

1/2 lb smoked pork soup bones
1 1/2 tablespoon olive oil
3/4 lb pumpkin (cubed)
2 pimento peppers (aka seasoning peppers)
1/2 teaspoon black pepper
1/2 teaspoon curry powder
1 1/2 – 2 lb cabbage
1 medium onion (sliced)
3/4 teaspoon sea salt
1 bell pepper (chopped)

Notes! I used sea salt as it’s the only salt I really use. Use your fav salt. Should you wanted to add 1/2 teaspoon dried thyme and 2 cloves crushed garlic, it will add additional flavor to the overall dish. 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. May I suggest you watch the video below as some questions you may have should be answered there.

At my local butcher the smoked pork I purchased was labelled as Smoked Pork Soup Bones. In your area it may be called something else. Should you want to use remnants of ham, smoked pork hocks, smoked ribs, or if pork is not your thing, you may use smoked turkey. Regular smoked pork or turkey bacon could be used with success as well.

Heat the oil in a pan on a med/low flame and add the pieces of smoked pork. Allow it to cook for about 5 minutes to flavor the oil and the render some of it’s fat out.

Then add the sliced onion, black pepper and pimento peppers. Don’t stress if you can’t source the pimento pepper (I grew mine, but you can try West Indian and Asian supermarkets). It gives the dish a lovely flavor, without any heat.

After a couple minutes add the curry powder and if you wanted, some garlic and dry thyme.

Next goes the diced pumpkin (butternut squash will work as well) and stir. Continue cooking for another 3-4 minutes, then add the bell pepper.

Two minutes later add the chopped cabbage and mix well to combine and coat everything with that lovely smokey flavor.

Don’t worry if you find that it looks like it will not all fit, as the cabbage gets in contact with the heat from the pan, it will wilt down. Add in layers if necessary. Top with the salt and cook on a medium flame until it’s tender to your liking. BTW I did wash the cabbage before and after slicing.

I allowed it to cook for 5-6 minutes after adding the cabbage (pan uncovered) as the residual water from washing the cabbage and the natural juices it sprouted allowed it to steam sauté.

To personalize things, taste and adjust the salt to your liking and determine how ‘cooked’ you want the finished cabbage. The diced pumpkin will give the dish a wonderful sweet undertone. Should you want to give it a kick, add a few slices of your fav hot pepper. Serve with rice or as you would with any cabbage dish.

Meat & Poultry

Stewed Chicken Liver.

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Here’s yet another dish I’d never touch as a lil fella growing up on the islands, yet today it’s one of my favorite things to have with Dhal and Rice, with a side of Kuchela. We (my brother and 2 sisters) weren’t overly picky eaters as children, however we did make it a bit challenging for mom at times.

You’ll Need…

1 1/2 lb chicken liver
1 1/2 tablespoon olive oil
2/3 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon Caribbean Green Seasoning
3/4 tablespoon Mushroom Soy Sauce (any dark soy sauce)
1/2 medium onion (diced)
1 medium tomato (diced)
2 cloves garlic (crushed)
1 teaspoon tomato ketchup
1 1/2 tablespoon chopped chives

Notes! Please use the video below to follow along as it’s loaded with tips which I may have missed to mention here. Additionally I’d like to mention that I washed the liver (after I cut into pieces) with the juice of 1/2 a lime and cool water. If doing this recipe gluten free, please go though the full list of ingredients to make sure they meet with your specific gluten free dietary requirements.

After having cut and washed the liver, it’s time to marinate it for 5 minutes with the Caribbean Green Seasoning, Salt, Black Pepper, Ketchup and Soy Sauce. I used Mushroom Soy sauce, but you may use any dark soy sauce with success. Should you want to add a 1/2 teaspoon of grated ginger, it will add a lovely flavor as well. Mommy would use Caribbean Browning sauce instead of the soy sauce, but my cupboard was bare… gotta make a trip to the Caribbean market soon.

On a medium heat, add the oil to a saucepan, followed by the onion and tomato. After 2 minutes, turn the heat to low and add the crushed garlic and cook for a further 2-3 minutes.

There’s no need to marinate the seasoned Chicken liver for too long. Once the onion is soft and tomato starts to melt, turn the heat back up to medium/high and add the chicken liver to the pan. Stir well. I added a splash of water (about 2 tablespoon) to the bowl I marinated the liver in to pick up any remnants of the marinade, then add it to the pan.

The liver will also release it’s own liquid, so may I recommend you don’t place a lid on the pan or we could easily over-cook the liver. That said, unlike some recipes you may come across which cook the liver until ‘pink’, I need mine cooked thoroughly.

Do remember to stir it a few times to make sure it cooks evenly.

After 5 minutes on that medium/high heat, it’s time to personalize things a bit. Decide if it’s cooked to your liking (cook longer if necessary), if you want gravy or not (mommy would do this dry), and taste and adjust the salt to your liking. At this point I added the chopped chives and cooked it for 2 minutes more to get rid of most of the liquid.

I find that finishing with the chives gives it a lovely garlic/onion flavor. But you can opt for parsley or Chadon Beni (culantro). Should you find it difficult to source Chadon Beni, you may use Cilantro (coriander). Keep in mind that it will further cook after you turn off the stove due to the residual heat in the pan.

You’ll notice that I didn’t use an Caribbean Sunshine (scotch bonnet), but you’re free to add some should you want a little heat in the finished stewed chicken liver. Add it with the onion and tomato at the start.

Meat & Poultry

Quick And Simple Jerk Pork Stir Fry.

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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

Chorai Bhagi (Jamaican Callaloo) With Stewed Chicken.

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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 Seafood

String Beans With Tomato And Saltfish.

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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 Seafood

Fry Pak Choi With Saltfish.

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Pak Choi (Pak Choy or Bok Choy) as I recall, mom usually cooked when she had leftover Stewed Pork from the previous evening’s dinner to add to the mix. Rarely did she ever make it on it’s own or with salted cod (say saltfish) as I’m about to share with you.

You’ll Need…

5 lbs Pak Choi
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 scotch bonnet pepper (optional)
1/4 lb prepared salted Pollock
8-10 grape tomato
1/2 large onion (sliced)
7 cloves garlic (smashed)
2 tablespoon olive oil

Notes. The Salted Cod (salted Cod will work, but it can be a bit more expensive) I used was packaged as ‘boned’, which means the bones were removed. Watch this video on How To Prepare Salted Fish for use. I used chopped grape tomatoes, but you can dice a whole large tomato should you not have any. If you’d like to keep this fully vegan, you can skip the salted fish step. IMPORTANT! If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary needs.

It’s very important that you remove all the leaves of the Pak Choi and wash them individually (explained why in the video below). Then trim off the bottom (discard), stack and chop.

Prep your other ingredients as well.

In a wide saucepan on a medium low flame, add the olive oil (use any oil you like using) followed by the salted fish pieces. Stir and cook for 2-3 minutes.

Then add the onion, garlic, scotch bonnet pepper (if you like things spicy) and black pepper. Cook for a further 3 minutes.

It’s now time to start adding the washed and chopped Pak Choi to the pot. It will seem like a lot, but in a few minutes it will wilt down and easily fit in the sauce pan. I try to not cover the pan as I find it develops too much moisture (apart from the moisture the pak choi will already release).

Keep adding the chopped pak choi as it wilts down, then add the salt. Note. The salted Pollock may still have a bit of salt left in it even after you prepare it, so please keep that in mind. Reduce your heat to medium low and cook for about 25 minutes.

At this point, add the tomato to the pot and stir well. It’s now time to personalize this dish a bit. Taste and adjust the salt to your liking and in my case it still had a tiny bit of moisture on the bottom of the pan, so I cranked up the heat for 5 minutes, to get rid of that (fry it dong, as my mom say). However it’s up to you if you want that moisture as it’s fully cooked at this point.

This day I enjoyed it with rice, but my favorite is with Sada Roti fresh off the tawa.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Meat & Poultry

Outstanding Curry Chicken Hearts.

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We’ve talked (well, just me) about how due to circumstance (slavery and indentureship) we’ve perfected the art of not only using entire animals, but using the parts many would toss in the rubbish and making TASTY meals out of it. Case in point – Curry Chicken Hearts.

You’ll Need…

1 lb chicken hearts (cut in half)
1 lime (or lemon or vinegar)
1/2 small onion (diced)
3 tablespoon olive oil
6-8 cloves garlic (smashed)
1 tablespoon Caribbean Green Seasoning
1 teaspoon cumin (geera) seeds
1 1/2 tablespoon curry powder
1 scotch bonnet pepper (sliced)
1/2 tablespoon salt
1/2 teaspoon black pepper
2 tablespoon water
2 tablespoon chopped Shado beni (culantro)

  • use cilantro if you cannot source culantro.

Cut each chicken heart in half, then wash with cool water and the juice of the lime. Rinse, drain and set aside.

Heat the oil in a saucepan on medium flame, then add the onion and garlic – turn the heat to low and cook for 2-3 minutes.

Add the Cumin (geera) seeds along with the black pepper and stir well. Then add the Caribbean Green Seasoning and cook for a further 3-4 minutes on that low flame.

It’s now time to add the curry powder (stir well) and let it cook for about 4 minutes. Toss in the scotch bonnet pepper (optional – if you like spicy).

Turn the heat up to med- high, toss in the cleaned chicken hearts and stir well. Add the salt and stir and cover the pot.

Add the water, turn the heat to med-low and with the lid on cook for 20 minutes. Watch the video below which may answer any additional questions you may have.

Taste and adjust the salt and see if they are as tender as you like. Now crank up the heat to burn off any remaining liquid and in the process, intensify the curry flavor.

Top with the chopped shado beni (culantro) or cilantro and enjoy. There are two ways I enjoy this dish. As a topping for sandwiches and as a side to rice and dhal.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Seafood

Grilled Butter Garlic Shrimp.

1 Comment on Grilled Butter Garlic Shrimp.

Here’s one of those recipes I’ve adopted as my own over the years. My first encounter with this (similar) was on a vacation in the Caribbean, where it was grilled over charcoal and it wasn’t shrimp which were used, but massive spiny lobsters.

You’ll Need…

4-6 large shrimp
6 cloves garlic (chopped finely)
2 1/2 tablespoon butter (melted)
1 tablespoon parsley (chopped)
1/2 teaspoon thyme
2 birds eye pepper (optional)
1/4 teaspoon sea salt
1/4 teaspoon black pepper
4 sprigs thyme (leaves)
2 lemons (divided)
1 scallion (chopped finely)

Note… add as much garlic as you like and 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.

Butterfly the shrimp (prawns) with kitchen scissors. Refer to the video below on how I did them. Wash with the juice of one lemon and cool water and pat dry.

Place the shrimp in your roasting (oven proof) pan.

Top with the salt and black pepper, then spoon on the combination of the melted butter mixed with the garlic, parsley, thyme, the juice of a lemon and the finely chopped Bird’s Eye pepper (optional).

Allow this to marinate for about 5 minutes – the time it takes for your oven to heat up. The oven will be very hot as we’re broiling these at 525F

On the middle rack in the oven it may take between 7-11 minutes (depending on the size of the shrimp or lobster tails you use). Yes you may use small lobster tails if you so prefer.

Top with some more freshly chopped parsley and a squeeze of lemon juice. The liquid at the bottom of the roasting pan will be packed with that lovely shrimp flavored garlic butter sauce – get some bread to dip!

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/ BTW, I believe our friends in Europe (especially the UK refer to these big shrimp as prawns.

Meat & Poultry

Channa (chickpeas) & Aloo (potato) With Chicken.

Leave a Comment on Channa (chickpeas) & Aloo (potato) With Chicken.

Here’s one of my favorite dishes to make when I have leftover Stewed Chicken and plan to make hot Sada Roti. While it does take a little work to remove the sort of skin off the Channa (Chickpeas), I highly suggest you do as the end result is simply delicious.

You’ll Need…

2 cans chickpeas (540 ml each)
1 medium onion (diced)
4 cloves garlic (smashed)
left over stewed chicken

1 tablespoon Caribbean Green seasoning
2 tablespoon olive oil
2 tablespoon curry powder
1 teaspoon roasted cumin (ground geera)
1/2 cup water (for curry slurry)
3/4 teaspoon salt (adjust)
1/2 teaspoon black pepper

4 medium potatoes (cut into 1/4)
4-6 cups water
1/2 scotch bonnet pepper
3 chili peppers (optional)
2 tablespoon chopped cilantro

Note! Be mindful to read the label of the curry powder and chick peas you use, to make sure they are gluten free. If rocking this dish for a gluten free diet. Also note that you should wear gloves and wash your hands with soap and water when working with spicy peppers, like the Scotch Bonnet.

Drain and rinse the chick peas from the can (watch the video below for my tip). Then place them into a bowl covered with water and using your hands/finger, give them a rub to remove the outer skin (see the video below). Yes, you don’t have to do this step. However in my humble opinion.. it’s well worth the effort.

Place the curry powder in a small bowl, add Geera (cumin), the Caribbean Green Seasoning, garlic, onion, black pepper and 1/2 cup water. Stir to create a thick slurry.

With your large pot on a med/high flame, add the oil of your choice (I use olive oil when cooking) and then pour the curry slurry into the pot. Stir well. Add a tablespoon of water in the same bowl where you had the slurry.. to rinse off any remaining curry and pour it into the pot as well.

Turn the heat down to low and let it cook for 4-5 minutes. This will help bloom the spices which makes up a good curry powder. After-which, turn up the heat to burn off all that liquid in the pot. The goal is to see the oil we started with at the bottom of the pot. This step will help to develop that rich curry flavor. It may take 3-5 minutes.

Add the Scotch Bonnet pepper, stir.. then add the chick peas (channa) to the pot and stir well to coat the peas with the curry base and use the remaining liquid from the rinsed chickpeas to deglaze the bottom of the pot. Add the potatoes as well.

With the heat still on high, add 5 cups of water and bring to a boil.

Turn the heat down to a rolling boil and cook for about 20 minutes or until the potato pieces are tender and start falling apart. Toss in the Chili peppers (whole) should you decide you want to use them. And here’s where you can add the salt to the pot.

Here’s where you can adjust the salt to your liking and keep this dish fully vegan. However we’re not! We’re adding the leftover stewed chicken to the pot at this point.

Heat through for about 4-5 minutes and you’re basically done. Couple things to keep in mind. Add more water when cooking if you find that it’s too thick. Should it be too runny at the end (knowing it will thicken as it cools), use your spoon to press down and crush some pieces of the potato and the chicken peas. Adjust the salt to your liking.

Top with Chadon Beni or cliantro and BOOM.. You’re Done!

The combination of the spicy curry with the deep flavors of the stewed chicken, added to the pillowy / silky texture of the chickpeas and potato – this dish just scream #comfortfood Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/