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.
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.
This hearty Caribbean beef bone soup combines roasted beef neck bones with a variety of root vegetables and traditional spices for a soul-warming dish that’s perfect for sharing.
Ingredients
Instructions
Video
Preheat your oven to 375°F (190°C).
Wash the beef neck bones to remove any debris. Pat dry and place in a roasting pan along with the halved garlic heads. Drizzle with olive oil to coat.
Cover the pan lightly with foil and roast in the preheated oven for 1 hour.
In a large soup pot, add the fat from the roasting pan and heat over medium-low flame. Add diced onion, chopped celery, half the black pepper, and the roasted garlic (skins removed). Cook for 3 minutes.
Stir in the tomato paste and cook for another 2 minutes.
Add the roasted beef bones to the pot, stirring to coat. Add ginger slices, tied thyme sprigs, and the whole Scotch Bonnet Pepper (do not break).Add the roasted beef bones to the pot, stirring to coat. Add ginger slices, tied thyme sprigs, and the whole Scotch Bonnet Pepper (do not break).
Pour in 10–14 cups of hot water, ensuring all ingredients are submerged. Increase heat to medium-high and bring to a boil.
Once boiling, reduce to a gentle rolling boil. Add the carrots and cook for 1 hour and 40 minutes.
Remove ginger slices, thyme sprigs, and Scotch Bonnet Pepper (or leave for added heat). Add potatoes, pumpkin, and cabbage to the pot.
Bring the soup back to a boil and cook for an additional 30 minutes, or until the potatoes are tender. Avoid over-stirring to maintain vegetable integrity.
Remove any bones that have separated from the meat. Adjust salt to taste. Stir in remaining black pepper and chopped parsley.
Ladle the soup into bowls, ensuring each serving has a mix of meat and vegetables. Enjoy hot.
Note
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.
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.
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.
This recipe takes me back to Dorado on the north coast of Puerto Rico. I recall it being scorching hot (when you leave the winter month of February in Canada the sun seems more intense), and a bucket of Corona (5) at the bar was $20 and, like all Caribbean watering holes, the music was PUMPING from their sound system! A basic salsa was served with tostones(plantain) and while that salsa could never match the one I’m about to share, but for some reason it tasted grand.
You’ll Need…
8-10 tomatoes (I used Roma) 1/2 medium onion (diced) 5 garlic scapes (optional) 2 Thai peppers (spicy) 1/2 teaspoon black pepper 1 lime (juice) 1 teaspoon sea salt (divided) 1 avocado (diced) 1 tablespoon chopped shado beni (or cilantro) 2 cloves garlic (smashed) 2 tablespoon olive oil (divided)
Notes. I grilled 1/2 of the tomato and left the others raw. It was the same for the 2 spicy (any spicy pepper you like) peppers, I grilled one and kept one raw (explained why in the video below). IMPORTANT! If you’re making this recipe as part of your gluten free diet, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.
Drizzle 1 tablespoon of olive oil over the Garlic Scapes, 1 of the spicy peppers and 4 of the tomatoes, then place them on a hot grill. Should you not have a grill, you may use your oven (450 F). Basically you’re trying to charr everything, but in the case of the tomato (which will take much longer to cook), you want to actually roast (about 8-10 minutes) them.
Let’s go back inside now and finish things off. In your mortar, place the salt, grilled pepper and garlic. crush until you have a somewhat smooth paste.
By this time the tomatoes should be cool enough for you to remove the skin. Place them in the mortar and crush them with the paste we made. Try to allow the tomato to retain some texture.
Give the garlic scapes and grilled pepper a fine chop. Then remove the stem/core (discard) from the raw tomatoes we didn’t grill, and dice those as well. The goal is to have a grilled and raw component to the salsa, for texture and flavor.
Add everything to a mixing bowl, including the diced onion and black pepper. At this time you may add your diced avocado, along with the juice of a lime.
While in most cases you’ll top this with chopped cilantro, I opted (I had in my garden) for Chadon Beni (culantro) and the remaining tablespoon of olive oil.
Taste and adjust the salt to your liking and BOOM… you’ve got a kick-ass summer salsa, based on my memories of being in Puerto Rico.
What are garlic scapes, exactly? These green stalks extend from the base of hardneck garlic plants, resembling oversize chives or scallions. They’re related to but different from green garlic (the bulbs and shoots of garlic plants that haven’t fully matured)
Curry Beef or Beef Curry (Guyana) is one of those things I rarely cook as I’m not the biggest fan of beef (except for steaks and burgers). And yes, I originally shared a Curry Beef and Curry Beef With Potatoes recipe/s a few years back, but this is my enhanced version of this classic Caribbean curry dish. Wait! If memory serves me correct I think I also shared a version with Potato and Channa(chickpeas) as well.
You’ll Need…
3-4 lbs beef (cubed – 2 inch pieces) 1 teaspoon salt 2-3 tablespoon olive oil 1 medium onion (diced) 1 large tomato (diced) 12-15 cloves garlic (smashed) 2 tablespoon Caribbean Green Seasoning 3/4 teaspoon black pepper 1 teaspoon cumin seeds (geera) 1 scotch bonnet pepper 6-8 sprigs thyme 1 tablespoon Anchar Masala 2 1/2 tablespoon Curry Powder 5-8 curry leaves 2 bay leaves 3 tablespoon chopped cilantro 8 1/2 – 9 1/2 cups water (divided)
Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your gluten free dietary requirements. Especially the curry powder you use.
The original way to do this Curry Beef is to season and marinate the beef overnight (as mentioned in the video below), but today I’ll show you a way to avoid that step, without sacrificing that deep rich flavor.
Prep the ingredients and wash the beef with cool water and the juice of a lime or lemon (white vinegar 1/2 cup will work too), then drain and set aside.
Heat the oil in a deep heavy pot on medium heat, add the onion and garlic, then lower the heat to low so we don’t burn anything. After 2-3 minutes, add the cumin seeds and black pepper and continue cooking on that low heat for 2-3 minutes more.
Now add the Caribbean Green Seasoning and cook a further 2-3 minutes, before adding the curry powder. Mix well. Heat still on low as to bloom the spices which makes up a good curry powder.
Stir occasionally as it can burn even on low heat. Cook for 3-4 minutes, then turn the heat to medium and add 1 1/2 cups water and stir / scrape the bottom of the pot. As it comes back to a boil, reduce to a rolling boil. Add the diced tomato and Anchar Masala (I explained why and where to get the Anchar Masala in the video below) at this point.
Cook on that rolling boil for 4-5 minutes then crank up the heat to burn off all that liquid (see my tip in the video below). When you get back to seeing the oil we started with, it’s time to add the beef to the pot.
With the heat still on medium, stir well to coat the pieces of beef with that wicked curry base we created. Cover the pot and bring to a boil. Yes, it will spring it’s own natural juices. Once you get a bubble, reduce to a simmer and cook for 10 minutes with the lid on slightly ajar.
To give the finished Curry Beef that deep rooted flavor, it’s important that we remove the lid now, turn up the heat and burn off all that liquid (explained why in the video below). Once you see that dry bottom (pot) with the oil.. its time to add 8 cups of water. Bring to a boil.
The water is to help us get that fork-tender beef you deserve. At this point is when you’ll add the thyme, curry leaves and bay leaves. Additionally, you may also add a small stick of cinnamon and a few slices of ginger if you like those flavors in your curry.
My beef took 1 hour and 45 minutes from this point to be as tender as I like. Depending on the cut of beef and the age of the animal when it was butchered, it may take longer. This is where you do a few things to personalize it to your liking. Adjust the salt, make sure it’s as tender to your liking and you can control the consistency of the finished gravy by cooking longer or leaving as is. Remember the residual heat in the pot will further cook this. Plus as it cools with will thicken. NOTE! Should the beef not be tender or you find that the liquid was burning off quickly – add more water. May I recommend not adding beef stock as it will change the overall flavor of the curry.
Turn off the stove, toss in the cilantro (or Culantro – Shado Beni) and enjoy.
I used a cheap cut of beef and may I recommend you do the same. While I did use boneless beef, some bones in here would contribute to a much deeper flavor. I forgot to mention above that you’ll toss in the scotch bonnet pepper whole when you add the 8 cups of water and try not to break it. Fish it out near the end or BREAK it and release the heat if you like (I did). Near the end you may remove and discard the bay leaves and sprigs from the thyme (same for if you added cinnamon and ginger).
Unlike 95% of the curry dishes you’ll find in the Caribbean, where there’s usually a gravy or sauce, this one is dry. Don’t let the word ‘dry’ confuse you into thinking it will be bland and reminiscent of cardboard. Quite the opposite.. it’s banging with flavor and I can guarantee you that you and your family will quickly fall in love with this dish.
You’ll Need…
4 large potatoes 2-3 tablespoon coconut oil 13/4 lb spinach 3/4 tablespoon salt (divided) | 1/2 teaspoon black pepper 2 medium onions (sliced) 6-8 cloves garlic (smashed) 3/4 teaspoon cumin seeds (geera) 1 1/2 tablespoon curry powder 1 medium tomato (diced) 2-3 tablespoon water 6 bird’s eye pepper
Peel, cube (large pieces) and wash the potatoes. Then put them into a pot with water with 3/4 of the salt and bring to a boil. Reduce to a rolling boil for 15-20 minutes (until tender). Drain and set aside.
In a deep pot heat the coconut oil (or any oil you prefer using) on a medium flame, then add the onion, garlic, Geera (cumin seeds) and the Bird’s Eye pepper (leave whole – don’t break or cut – UNLESS you want the raw heat). Go in with the fresh ground black pepper and turn the heat to low and let it gently cook for 3-4 minutes.
It’s time to add your curry powder (heat still on low) and stir well. The goal is to bloom or release the spices which makes up a good curry powder. For a bit of balance, add the diced tomato, remaining salt and the water. Cook for a further 3-4 minutes.
Add the pre-boiled potato to the pot and stir well. Heat up to medium now so we can get a slight crust to the potato.
After about 5 minutes add the washed and drained spinach. It will pile up, but rest assured it will wilt. 5 minutes later and you’re done!
Remember to taste for salt and adjust to your liking and cook the spinach to the way you enjoy it. For me, it’s just past when it wilts down. BTW, you can always add a bit of coconut milk or cream at the start when cooking out the curry base for even more flavor. You may use any spicy pepper you like or feel free to leave them out if heat is not your thing.
A traditional Caribbean Pelau is a one-pot rice dish, loaded with rice, pigeon peas, carrots and meat or protein of some sort (chicken, beef, salted pigtails or salted salted beef), simmered in a rich broth of flavored with coconut milk and herbs. While this version is basically the same, since we’re using seafood as the ‘protein’, being mindful of the cooking time is the key to an iconic meal.
You’ll Need…
1 lb shrimp (large) 1 lb Cod (fish) 1 lb mussels 1 lb clams 1 lb lobster tail 1 tablespoon butter 2 scallions (chopped) 2 tablespoon Caribbean Green Seasoning(divided) 1 teaspoon black pepper (divided) 4 sprigs thyme 1 1/2 cups diced pumpkin 4-6 cloves garlic 1 large carrot (diced) 1 can pigeon peas (rinsed) 1 tablespoon olive oil 2 tablespoon golden brown sugar 1 1/2 cups coconut milk 1 tablespoon salt (adjust) 2 cups long grain par-boil brown rice 1/2 teaspoon grated ginger 3-5 bird’s eye pepper 4-7 cups of water (adjust) 3-4 tablespoon parsley (chopped) 1/2 lemon (juice)
you’ll need lemon or lime juice and cool water to wash the seafood
Clean and prep the seafood (watch the video below). With the shrimp and lobster, remove and save the shell as we’ll use those for making a rich stock. Tip! Use scissors to cut and peel back the lobster tails.
In a saucepan on medium flame, add the butter, scallions, 1/2 the black pepper and thyme. Give it about 30 seconds, then add the washed lobster and shrimp shell. Turn the heat down to low and let it go for about 4-5 minutes. Now add 3 cups cold water and bring to a boil (turn the heat to high). When it comes to a boil, reduce to a simmer and let it reduce by 2/3 (so we’re left with just over 1 cup of stock).
As the stock comes together, heat a heavy (large) pot on a high flame. This is the ‘stewing’ part of things. Add the olive oil followed by the brown sugar (watch the video below for mastering this step). The goal here is to melt the sugar, it will then go frothy and finally.. a deep amber in color (DO NOT ALLOW IT TO GO BLACK). When you get that amber color (it will go smokey) add the pigeon peas, pumpkin and carrots. Stir well.
Turn the heat to medium, add the garlic, onion, bird’s eye pepper (optional – or use your fav spicy pepper) and grated ginger. A minute later add the coconut milk and bring to a boil., then reduce to a simmer
As this comes up to the boil, chop the lobster into bite-sized pieces and the Cod into 1 inch pieces. Place all the seafood into a large blow, add the remaining black pepper, 1/3 of the salt and 1/2 Caribbean Green Seasoning. Stir well to coat everything.
Back to the main pot. 10 minutes on that simmer, add the washed rice, the remaining salt and the remaining Green Seasoning. Add 2 1/2 cups hot water and bring to a boil. Simmer with the lid on for 10 minutes.
Drain/Strain the stock and add it to the pot. That will add a lovely flavor to the dish, so do try to keep this step.
After about 7 minutes, tuck the clams and mussels into the pot making sure they’re in the sort of broth. After 3 minutes add the lobster and shrimp and mix (be gentle). Put the lid on and let it cook a further 4 minutes. Add the Cod to the pot and again being gentle, stir.
3 minutes later, taste and adjust the salt, top with the parsley and hit it a fresh squeeze of lemon juice.
Some key parts of the recipe to keep in mind. Depending on the rice you use, you will need to adjust the cook time and the amount of liquid you add in total. This version of Pelau is meant to be a bit “wet”, but do keep the lid on the pot after you switch off the stove and don’t open/serve for about 5 minutes. Try to NOT overcook the seafood. Typically I don’t like straying from traditional techniques, but adding a bit of white wine (before adding the water) when making the stock, will add a another subtle layer of overall flavor.
Serve warm and with a side salad, thick slices of Zabouca (avocado, pear) and make sure you have some peppersauce to kick things up further.
Here’s another one of those CLASSIC Caribbean recipes enjoyed across the region. A dish where you can let your creativity run crazy, by adding ingredients you like (vegetables) or to simply clear out ends of vegetables you have unused in the fridge. As a side dish to roti, ground provisions or dumplings or served on hot steaming rice.
You’ll Need…
1/2 large cabbage (rough chopped) 2-3 tablespoon olive oil 1-2 cups prepared Salted Cod 1 onion (sliced) 3-4 cloves garlic (smashed) 1/2 red and green Bell peppers (sliced) 1/2 medium carrot (julienne) 4-6 sprigs thyme 3/4 teaspoon black pepper 3 tablespoon parsley (chopped) 1/2 scotch bonnet pepper
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.
Prep all the ingredients in advance so you can run through the recipe quickly. For the Salted Cod, you can boil for a few minutes or soak it overnight. Rinse and shred. Watch this video if you want to see step by step How Salted Cod Is Prepared.
In a wide pot medium flame, add the olive oil (use any oil you like).
Now add the prepared salted cod pieces. turn the heat down to low to bring out all that flavor. 2 minutes later add the thyme, garlic and the scotch bonnet pepper (be mindful to wear gloves and/or to wash your hands with soap and water after handling such hot peppers). Toss in the onion and give everything a good mix.
Go in with the carrots, bell pepper and black pepper and stir well.
Four minutes later, turn the heat up to medium and add the cabbage. It may look like a lot, but it will wilt down as it cook. Mix well to combine all the flavors.
I didn’t use a lid, but you can if you wish to help speed up the cooking time/process. Stir a few times.
Now it’s time to personalize things. Taste for salt and adjust accordingly. The remaining salt in the Salted Cod meant I didn’t have to adjust anything. The other thing is, cook the cabbage to the consistency and texture you like. For me, five minutes after adding the cabbage it was to my liking.
Top with the parsley and turn off the heat (stir).
As classic as it gets and so simple to put together. While as a lil fella on the islands I never enjoy Cabbage, I always seem to have one sitting in our fridge in my adult years. From soups, to stews and stir-fry’s, it’s a great way to add texture and to stretch a dish. Takes on wicked flavors too! And speaking about flavors, the simple (now very expensive) Salted Cod can enhance any dish IMHO with that lovely flavor we so adore in the Caribbean.
Back in 2010 I shared a similar recipe where I used Smelts, as it was the only fish I could source back then to satisfy a craving I had for a childhood fave… fry dry! I’ve since elevated my mom’s recipe to put my touch and lay some claim to it. No disrespect mom!
Season the oil with 2 cloves of garlic + 3 bird’s eye pepper. lemon (juice)
Gut (or ask your fish monger to do it for you), clean and wash the sardines (use lemon or lime juice or vinegar along with cool water to wash the fish). Then season the cleaned Sardines with salt, black pepper, Caribbean Green Seasoning and curry powder. Mix well and allow to marinate for 10 minutes.
Heat 2 cups of vegetable oil in a wide pan on a medium flame, add the garlic and chili as it heats up. This step will flavor the oil a bit.
Dust the seasoned fish in the flour (shake off excess flour) and place the flour-dusted fish in the hot oil. Be careful when adding the dusted fish to the hot oil.
Cook on each side for about 3-5 minutes.. a crust will form and you’ll get a dark golden color. Remove and drain on paper towels. Don’t crowd the pan, so I’d recommend frying then in batches. Vent your kitchen to avoid the entire house smelling like fried fish or cook outdoors if you can.
Once the fish are all fried, it’s time for step two. Heat 3 tablespoon olive oil in a frying pan.. while the oil is still cold add the onion, scallion, birds eye chili and garlic.. bring it up to a simmer and allow it to gently fry and flavor the oil. It will take about 4-5 minutes.
Place the fried Sardines in a heat-proof bowl and pour the now seasoned hot oil over the fried sardines and toss to coat. Note – you can get away with using 2 tablespoon of the olive oil if you want to cut back on the use of oil.
If you recall we stared by flour dusting the fish before frying them. That flour crust will soak up the flavored oil and you’ll be amazed how delicious these will be.
Squeeze on some fresh lemon juice and enjoy. Remember these will be spicy! Serve warm please.
I can’t recall which of the French Caribbean islands my friend was from (I’ve been disconnected from him for a few years now, so I can’t ask) but this is a dish he taught me how to make. Okra (say ochro in the Caribbean) in a rich tomato sauce served over steamed rice, with stewed fish.. a dish we made (and enjoyed) during our college days in Hamilton.
You’ll Need…
1 lb okra (cut into 1 cm wheels) 1 can tomato (I used stewed tomatoes) 4 tablespoon veg oil (divided) 1 medium onion (diced) 3-5 cloves garlic (smashed) 4 sprigs thyme 1 tablespoon tomato paste 3/4 teaspoon sea salt 1 bay leaf 2 tablespoon red wine vinegar 1 teaspoon pepper flakes 1 tablespoon golden brown sugar 1 1/2 cup chicken stock
Important! Please go though the full list of ingredients if making this gluten free to make sure it meets with your gluten free dietary needs. Especially the stock you use. Speaking about sock, I used Chicken stock, but to keep this vegan / vegetarian, please use vegetable stock.
Wash and air dry the okra, then trim (the ends off) the okra and cut into 1 cm thick wheels.
Heat 3 tablespoon of vegetable oil on a medium heat in a wide pan. Toss in the okra and stir well. The goal is to get the edges brown.
5-7 minutes later, turn the heat down to low and remove the okra. Add the remaining tablespoon of oil to the same pan, toss in the onion, garlic and thyme. Cook for 3-4 minutes. During this time you may add the black pepper and pepper flakes (leave out if you don’t want the dish spicy).
Create a space in the middle of the pan and add the tomato paste and stir well – cook for a minute or two. This will caramelize the natural sugars in the tomato paste and give the dish a lovely sweet undertone.
Add the can of stewed tomato (540ml) and smash the tomato with your spoon to break it down a bit. Add the bay leaf, red wine vinegar and salt. To help balance the flavors, add the brown sugar.
Turn the heat to medium, add the stock, bring it to a boil and reduce to a smimmer for 8-10 minutes.
Now add the pre-cook okra to the pot and bring back to a boil. That okra will absorb all the tomato goodness and plump up. Feel free to remove the thyme stems and discard.
5-6 minutes after adding the okra and it should be done. (cook longer if it’s too runny), taste for salt and adjust accordingly (* chicken stock had a sodium element to it so it was to my liking) and keep in mind that it will thicken further as it cools.
Enjoy on steamed rice! BTW, you can add chunks of your fav fish to this dish if you wanted. Just adjust the seasoning accordingly.
Once again I’m sharing a ‘Jerk’ recipe and I feel compelled to mention as I always do… yes authentic Jamaican Jerk (anything) is a combination of the jerk marinade and the technique of grilling over pimento wood. I am based in Canada and it’s the middle of winter, so it’s all about using the indoor oven as best we can. Save the idiotic comments please.
Important! If doing this recipe gluten free, please read the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the Jerk Marinade you use as most will contain soy sauce and potently other gluten ingredients.
Preheat your oven to 525 F (broil). As the oven comes up to temperature, clean and wash the shrimp (or lobster tails) with the juice of 1/2 the lemon and cool water. Split the shrimp down the middle and devein, but be sure to leave the shell on. Yea, some of you may call these prawns.
It’s time to make the sort of dressing to cover the split shrimp with. In a bowl, combine 1 1/2 tablespoon olive oil, the jerk marinade (yes I used store bought, but you can use the recipe I have on here to make your own), ginger, black pepper, juice of the clementine (or orange juice), 1 scallion chopped finely, honey and black pepper.
In a roasting tray (I used a cast iron pan), drizzly on the remaining olive oil (or line it with foil for easier cleanup after), then lay out the shrimp shell side down and pour the jerk marinade onto the exposed flesh.
Tuck the thyme and remaining scallions between the shrimp, so as it roasts in the oven you’ll get a further herbal perfume in the air. NOTE! You can sprinkle some salt and black pepper (if you want) onto the shrimp before dressing them with the jerk marinade.
Now into the oven for 6-8 minutes, depending on how large the shrimp are that you use.
I had the pan on the middle rack for the first 4 minutes, then the top rack the final couple mins. As soon as I took it out of the oven, I drizzled on the remaining lemon juice and chopped parsley.
Who said you couldn’t do brilliant Jerk Shrimp in the Oven? Feel free to use your outdoor propane or charcoal grill if you prefer. The use of the honey and clementine juice will give it a lovely undertone of sweetness (jerk marinade can be spicy) and citrus.
