Smashed Cucumber Chow.

May 28, 2025June 15, 20212 Comments

After sharing this video on YouTube, the comments were very interesting. From “Why?”, to “Only a man would do this”, and “brilliant on it’s own or on the side of grilled salmon”. Chow is basically a quick spicy pickle we make in the Caribbean. Usually made with tart fruit (like green mango or Pommecythere aka golden apple ) and enjoyed as a snack by both kids and adults alike. Except adults tend to enjoy it better when there’s beer and cocktails involved. Note! typically the cucumber is cut into slices or wedges when this chow is done the traditional way.

You’ll Need…

2 Medium English Cucumbers (any cucumber will work)
1 tablespoon sea salt (divided)
1/2 teaspoon black pepper
3 Wiri Wiri Peppers (any spicy pepper will work)
3-4 cloves garlic
1 tablespoon Shado Beni (chopped) * Cilantro will work too
2 shallots (or a small red onion – sliced thin)
1 lemon (juice)
1 tablespoon Korean pepper paste (Gochujang)

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. If you cannot source Wiri Wiri (coffee) Peppers, any spicy pepper will work.

Wash the cucumbers, then smash then using a rolling pin or as in my case, my wooden pestle. It will get messy! Then give the pieces a rough chop. Finally, add the pieces to a bowl and toss them with 1/2 the salt mentioned above.

The salt will do two things for us. It will help to pull out some of the water or tart juice from the cucumbers and two, in doing so allow the cucumbers to absorb the flavors we’ll add later.

As this sit in the salt, place the remaining salt, garlic and Wiri Wiri peppers in your mortar and crush to a paste. After 30 minutes, drain the cucumber to get rid of the liquid which will naturally sprout.

Now top the drained cucumber with that crushed pepper/garlic paste.

Basically all you have to do after is add all the other ingredients mentioned and give it a good toss.

The Korean pepper paste (Gochujang) is NOT traditional to this recipe (nor the shallots), but ever since our trip to Seoul a few years back I just enjoy adding it to this type of chow. There’s a deep fermented (almost smoky too) flavor it adds to the finished chow, that takes it to different level (IMHO).

I like placing it in a container with a lid and allow it to chill in the fridge before I tuck in. As a snack or a spicy salad, there’s no denying that it’s refreshing and an excellent way to make use of cucumbers.

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 Side Dishes Vegetarian

Zesty Cucumber Chow (Salad).

May 27, 2025September 8, 20151 Comment

As a young fella on the islands my brother and I would always volunteer to go help dad in the garden whenever we knew cucumbers were in season. We had a stash of salt and a few cloves of garlic in the make-shift shed, where dad would take his breaks from the midday sun. With scotch bonnet pepper (congo as we’d say) and shado beni fresh from the garden.. we’d always make a huge bowl of this ‘chow’ with the ‘baby’ cucumbers (always the sweetest). Immediately after we’d hit the river to go fishing, followed by hours of swimming in the cool refreshing waters of the Guaracara river. Funny thing is dad never got our assistance, but he never peeped a word to mom!

You’ll Need…

6 Dill cucumbers
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 lemon (juice)
8-12 cherry tomatoes
1/2 scotch bonnet pepper (no seeds)
2 tablespoons cilantro (chopped)
1 clove garlic (crused or diced fine)
1/2 small red onion (optional)

Note: you can use any cucumber you have on hand and the option to peel or not is totally up to you. Remember to wear gloves when handling scotch bonnet peppers and to wash your hands immediately after with soap and water. You can cut back or use more of the pepper if you wish. Traditionally we would use shado beni (culantro) instead of the cilantro.

It was early summer when I did this recipe so I had access to what’s called dill cucumbers (basically small cucumbers) for this recipe, but you can use any cucumber you have on hand. You have the option of peeling or not. In my case, these small cucumbers are quite sweet and I find that the skin adds a lovely texture to it all. What I would recommend doing is not only washing them very well, but to soak them in cool water to make sure all the dirt and sand drops of them.

Cut the stems and bottoms off and cut into spears and place in a large bowl. I also had some cherry tomatoes, so I opted to add them to the salad/chow for some added flavor, color and texture. You can use any tomato you have.

Crush or dice the garlic very finely, chop the cilantro and you can dice the scotch bonnet or cut it into large pieces so when you serve it, your guests can easily identify the pieces and avoid them.

Basically all you’re doing at this point is assembling everything together and giving it a good toss. For best results, allow it to chill and marinate in the fridge for about 1/2 hour.

If you’re new to Caribbean cuisine or this website, ‘chow’ is basically a spicy pickle we make with tart fruits.. in most cases green mangoes, pineapple etc. In this case we used cucumbers with the same sort of effect.. except, you’ll get a more juicy and refreshing finish.

If you don’t have lemons you can use lime or orange juice for a different flavor profile and if spicy is not your thing.. you can leave out the scotch bonnet pepper. In the video below you’ll notice that I didn’t add any red onions.. so that is totally optional.

Gluten Free Side Dishes Vegetarian

Avocado Grapefruit Salad

May 28, 2025April 30, 2015Leave a Comment

This vibrant Avocado Grapefruit Salad is a light and refreshing dish that perfectly balances creamy, tart, and spicy Caribbean flavors. Inspired by the abundance of fruit trees in island backyards, this simple recipe brings together ripe avocados, juicy grapefruit, and a subtle kick from bird’s eye pepper. It’s an easy, no-cook option ideal for warm-weather meals or quick lunches, and it’s naturally vegan, gluten-free, and packed with nourishing ingredients. Whether you’re embracing a healthier lifestyle or just looking for something bright and satisfying, this Caribbean-inspired salad is a flavorful way to enjoy the freshness of local produce.

Avocado and grapefruit salad on a plate ready to serve

Ingredient Guide

Avocado: Choose ripe avocados for a creamy texture that balances the tartness of grapefruit.
Red Onion: Adds a mild sharpness and crunch to the salad.
Cilantro: Provides a fresh, herbal note that complements the citrus flavors.
Grapefruit: Offers a juicy, tangy sweetness that pairs well with avocado.
Sea Salt: Enhances the natural flavors of the ingredients.
Black Pepper: Adds a subtle heat and depth to the salad.
Bird’s Eye Pepper: Introduces a spicy kick; adjust to taste.

Shopping Made Easy

Avocados: Look for avocados that yield slightly to gentle pressure, indicating ripeness.
Red Onions: Available in the produce section; choose firm bulbs with dry, papery skins.
Cilantro: Look for fresh cilantro in the herb section, selecting vibrant green leaves that are not wilted.
Grapefruits: Choose heavy fruits with smooth, firm skins for juiciness.
Bird’s Eye Peppers: Available at Caribbean or international markets; can substitute with chili flakes if unavailable.

Cooking Notes from the Kitchen

Preventing Avocado Browning: If not serving immediately, drizzle sliced avocado with lemon juice to prevent discoloration.
Segmenting Grapefruit: Use a sharp knife to remove the peel and white pith, then cut between the membranes to release segments.
Adjusting Heat: Adjust the amount of bird’s eye pepper to suit your preferred spice level.

What makes this salad uniquely Caribbean?

The combination of fresh, tropical ingredients, like avocado and grapefruit, along with the use of bird’s eye pepper, reflects the vibrant flavors typical of Caribbean cuisine.

Can I prepare this salad in advance?

It’s best enjoyed fresh, but you can prepare the components separately and assemble just before serving to maintain freshness and texture.

Are there any substitutions for bird’s eye pepper?

If bird’s eye peppers are unavailable, you can use a small amount of finely chopped chili or a pinch of red pepper flakes as a substitute.

Print Recipe

Avocado Grapefruit Salad

Cuisine: Fusion Courses: Appetizers & Snacks Recipe Keys: Gluten Free Quick Meals

Difficulty: Beginner Prep Time 12 mins Total Time 12 mins

Servings: 2

Diet:

G Gluten-Free V Vegan V Vegetarian

Description

A quick, vegan, gluten-free salad featuring creamy avocado, tangy grapefruit, crisp onion, and a hint of Caribbean heat, accented by the heat of bird’s eye pepper, perfect for a quick, healthy meal.

Ingredients

2 ripe avocados
¹⁄₄ red onion
1 tablespoon cilantro (chopped)
1 grapefruit (segmented)
1 pinch sea salt
1 pinch black pepper
1 Bird’s Eye pepper (seeded)

Instructions

Video

Slice the avocados into wedges. If not serving immediately, drizzle with lemon juice to prevent them from browning.
Thinly slice the red onion and finely chop the cilantro.
Segment the grapefruit, removing all peel and pith, and separate the segments.
On a serving plate, arrange the avocado slices, grapefruit segments, and red onion.
Sprinkle the chopped cilantro and bird’s eye pepper over the salad.
Season with sea salt and black pepper to taste. Serve immediately and enjoy this refreshing Caribbean-inspired salad.

Note

If you’re making this recipe gluten free, be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.

Tell us what you think

Gluten Free Side Dishes Vegetarian

Caribbean Orange Pineapple Salad.

May 27, 2025June 6, 20141 Comment

If you’re familiar with what we call ‘chow’ in the southern Caribbean, you’ll see the same basic principles used in this recipe. “Chow’ is basically a sort of spicy pickle, usually made from a tart fruit like mango, plum, pineapple and when these fruits are not in season cucumber can also be used. It’s supposed to have herbal, garlic and hot pepper elements to really appeal to the taste buds.

In this recipe we’ll focus on two main ingredient.. sliced oranges and diced pineapple chunks!

You’ll Need…

4 oranges
1 cup cubed pineapple
pinch sea salt
pinch black pepper
1 clove garlic (crushed)
1 tablespoon chopped cilantro
1/2 scotch bonnet pepper

* If you’re using canned pineapple, fell free to toss in about 2 tablespoon of the juice it’s packed in. The more this marinates, the stronger the flavors will be. Remember to always go through the list of ingredients if making this gluten free to ensure it meets with your specific gluten free dietary needs.

Peel the oranges and slice them into 1/4 inch slices… I used seedless oranges so be mindful of the seeds if your oranges contain seeds. You can use any of your favorite citrus if you want to be a bit creative.

In my case I used fresh pineapple as I try to keep away from canned foods as much as I can. The sodium and preservatives that’s usually added is something I know my body just does not need.. plus fresh pineapples are readily available and relatively cheap. Peel, remove the core and dice into small pieces- see my note above about using canned pineapple.

Crush the garlic, and finely chop the cilantro (in the Caribbean we’d use shado beni aka Culantro) and scotch bonnet pepper.

It’s now time to assemble everything.. place in a deep bowl and combine all the ingredients. Remember to wear gloves when handling scotch bonnet peppers, wash your hands immediately after with soap and water and do not use any of the seeds if you’re concerned about the raw heat. I like using fresh ground black pepper and sea salt, but use what you have.. no need to go out and buy sea salt.

Allow everything to marinate in the fridge for an hour or so for best results.. you can also add some diced cucumber and drizzle on a little honey to balance off the heat if it’s a concern of yours. Do I need a dressing for this? Nah.. this is a wicked salad all on it’s own.

Gluten Free Side Dishes Vegetarian

A Refreshing Mango Strawberry Salad.

May 27, 2025February 14, 20146 Comments

I was doing a chef’s table a few months back and I wanted to include a tropical salad in the mix, so Caron suggested I do a take on ‘mango chow’ and hinted that I should add a “Canadian’ element by using some sliced strawberries in the mix. It was such a hit with the 30 + people in attendance that I’ve now made it several times.

This is an excellent salad when you’re looking for something light and refreshing… but with a slight kick from the bird’s eye pepper and fresh garlic.

You’ll Need…

2 mangoes (ripe but firm)
2 cups strawberry
1/2 cup chopped cilantro
2 birds eye pepper (deseed and chop fine)
black pepper (optional)
juice of 1/2 lemon
1/4 teaspoon sea salt (any salt you like)
2 cloves garlic
1/2 medium red onion

Note: If you don’t have bird’s eye pepper you can use a 1/4 of a scotch bonnet or habanero pepper and a few drops of pepper sauce (hot sauce) is also a excellent alternative. If you’re concerned about the heat you can omit the ‘pepper’ from the recipe.

Prep the fruit. Wash, peel and cube the mango. Trim (remove the stems) off the strawberries, wash, pat dry and slice into 1/4 inch pieces. Deseed the bird’s eye pepper and chop finely and remember to wash your hands with soap and water immediately handling the peppers. Then it’s just a matter slicing the red onion very thin and dicing the garlic.

All you have to do now now is assemble everything thing in a large bowl and top with the salt, black pepper, lemon (or lime) juice and toss in the chopped cilantro.

You can serve this immediately, but I find that if you leave it to marinate for about 30 minutes in the fridge (cover with plastic wrap) the flavors are more pronounced. Do remember to give it a final toss before serving. You can add your favorite (firm) fruit to the mix and cubed cucumber or pineapple works great in this salad as well.

My Trinbagonian friends will be looking at this recipe and say “lawd.. Chris fooling people with chow”. True That! But to a global audience this is a great introduction to our beloved chow (a very spicy fruit pickle which blends sour or tart flavors with herbs, citrus and heat from scotch bonnet peppers).

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. Oh yea! Leave me a comment below – it’s appreciated.

Side Dishes

A Delightful Caribbean Breadfruit Salad.

May 27, 2025November 21, 201313 Comments

Over the years I’ve shared many delightful recipes using breadfruit, so it gives me great pleasure to be able to share this wonderful breadfruit salad (like a potato salad) with you. I have a number of breadfruit recipes in my arsenal I’d like to share with you, but being in Canada means paying very heavy prices.. ‘when’ it’s available in the markets. BTW the breadfruit pie recipe is still one of the most well received recipes I’ve shared to date.

You’ll Need…

3 cups cubed breadfruit (cooked)
1/2 cup bell pepper
1/4 scotch bonnet pepper (diced fine)
1/2 cup celery (diced finely)
1/4 cup red onion diced finely
3/4 can peas and carrots
3 hard boiled eggs (diced)
pinch paprika
1 tablespoon white vinegar
1 teaspoon mustard (Dijon)
3/4 cup mayonnaise
pinch black pepper

* We cooked the breadfruit in salted water so I didn’t add any further salt, but do adjust to your own liking.

Peel, core and boil the breadfruit in salted water. Cool, then cube into 1/2 inch pieces. Then prepare the other ingredients so it’s just a matter of assembling when the breadfruit has had time to cool.

If you struggle to get perfectly boiled eggs, check out this video tip: How To Cook Perfect Boiled Eggs. << Click! Then it’s just a matter of cutting the boiled eggs into small pieces.

Place the breadfruit, eggs, onion, scotch bonnet pepper (no seeds), celery, bell pepper and the peas and carrots (drain and rinse with cool water) in a large bowl, then get ready to make the rick and creamy sauce to bring everything together.

Stir (be gentle) well. Then in a small bowl, place the mayo, vinegar, mustard and black pepper and whisk. Now pour this mixture into the bowl with the other ingredients mix well (with a folding motion) and finally top with a dusting of paprika.

Be sure to place in the fridge to chill before serving. Yet another delicious recipe using breadfruit, especially during the summer months when you’re having those wonderful BBQ events.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Gluten Free Seafood Side Dishes

A Classic Caribbean Summer Salad From My Garden.

May 27, 2025September 17, 20135 Comments

After posting the recipe video for this on the Cooking Channel, I got an email from a viewer saying “that’s nothing but saltfish buljol”. Let’s look at this comment for a brief minute before we get to the actual recipe. NO Absolutely NOT! Yes, there are ingredients in this recipe which may mimic our beloved saltifsh buljol, but when I think buljol I want the key ingredient or ‘star’ of the show to be salted fish. In a good saltfish buljol the salad itself is built around the salted fish, as you want that to shine through. In my recipe below you’ll notice that the salted fish is simply used for additional texture and flavor.

You’ll Need…

3 medium sized cucumbers
1 tablespoon chopped parsley
1/2 lemon
1 tablespoon olive oil
2 birds eye peppers
1/4 cup sliced red onions
2 cups cherry tomatoes (or any tomato you have)
1/2 cup prepared salted cod
pinch fresh ground black pepper

Remember to go through the entire list of ingredients if doing this recipe according to a gluten free diet.

To learn how to prepare salted fish (like salted cod) for use, watch this video: How To Prepare Saltfish.

This is so easy you’ll wonder why you’ve never made this before. Basically all you have to do is wash, peel and chop the vegetables. Then assemble in a bowl, top with the olive oil and lemon juice and toss. You’ll notice that I didn’t use any salt as the residual salt from teh saltfish will be enough to balance things.

Tips.

1. If you’re concerned about the raw heat of the peppers, do not use as much as I did and try not to use any seeds. This is where most of that heat resides.

2. To make this vegetarian leave out the salted fish, but remember to add some sea salt (according to your taste).

3. Can be made a couple hours in advance if you’re having guests over and need time to focus on other dishes.

Fresh ingredients from my garden… can’t tell you how much I loved this salad, especially since it was the reward for my work earlier in the spring. This salad has that true Caribbean vibe and is enough for about 6 people as a starter.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Seafood Side Dishes Vegetarian

Shrimp, Avocado and Mango Salad.

May 27, 2025January 10, 201310 Comments

In the Caribbean we’re notorious for having heavy meals, not as if I’m complaining but there are times when a salad is the order of the day. Using ingredients which are important in the culinary landscape of the islands, you’ll find this salad very simple to put together and amazed by it’s unique flavors.

As a kid growing up on the islands we had several avocado (aka pear or zabouca) tress surrounding our house, so I grew up having a strong appreciation for this wonderful fruit. This will explain why you’ll see it used in so many different recipes I share.

You’ll Need…

3/4 lb shrimp (cooked)
1 avocado
1 mango
2 tablespoon chopped cilantro
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1/4 medium red onion
1 cup grape tomatoes (optional)
1 grapefruit

Dressing

3 tablespoon orange juice
1 chilli pepper chopped fine
1 teaspoon honey
1/4 cup olive oil
1/4 teaspoon grated ginger

Notes: I used pre-packaged shrimp which were already cleaned and cooked (steamed). Check the frozen section of your grocery store. With the mango you need one which is not fully ripe (half ripe as we say in the Caribbean) as you need it to hold it’s shape and not fall apart when mixed with the other ingredients. Don’t cut or peel the avocado until you’re almost done assembling the salad and ready to gently toss with the dressing or it will go discolored.

Peel, wash and dice the mango. Remember there will be a hard seed in the center of the mango.

Peel and cut the grapefruit into segments. Do so but cutting off the top (stem) and bottom of the grapefruit (so it sits stable on your cutting board). Then using a sharp knife, with a sort of sawing motion, cut and discard the skin. Go deep enough to expose the flesh of the grapefruit. You will now have a ball shape with exposed juicy grapefruit. Cut the segments and gently handle them.

Wash and chop the cilantro, then slice the onion very thin and get ready to assemble everything. As I mentioned above I used frozen pre-cooked shrimp so I allowed them to thaw, then rinsed and pat dry with paper towels.

Let’s now make the dressing we’ll be using. Chop the chilli pepper (remove the seeds if you’re concerned about the raw heat) and add everything to a bowl and give it a good whisk.

Put all the ingredients (not the dressing or avocado) in a large bowl and season with the salt and black pepper. If you don’t have grape tomatoes, you can use a regular tomato, but do remove the seeds.

Add the dressing, give it a mix, then add the diced avocado. Try to be gentle from this point on as we don’t want to make the ripe avocado into a mush. Gently fold so everything gets coated in the wonderful dressing.

You’ll love the creaminess of the avocado, the wonderful fruitiness of the mango, the exciting flavors of the dressing and the shrimp will set this off! What I especially like is the ‘pop’ you get when you burst into one of the plump grape tomatoes. If you want you can chill this before adding the dressing as it will not keep after you add the dressing. There’s enough here for 5 people as a starter or 3 people as a main course for lunch. BTW..watch for the little kick from the chilli pepper we used.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Side Dishes

Potato Salad.

May 27, 2025June 30, 201219 Comments

Absolutely nothing says summer, picnic and BBQ like a creamy potato salad. There are so many variations of making potato salad that it can be a bit confusing if you’re looking for a good recipe to follow. I’ll be honest and say from the start that I’m NOT a fan of potato salad and I never paid much attention to when our mom would make this as part of our huge Sunday lunch on the islands. However, your ‘boi’ have real skills, so you know the little I remember, combined with my creative side… I’ve come up with a wonderful potato salad to share with you.

You’ll Need…

6 large Potato (I like Yukon Gold)
1 teaspoon salt (to taste)
1 teaspoon black pepper
1 can peas and carrots
1 1/2 cups mayo
3/4 teaspoon paprika
1 small red onion diced (1/3 cup)
1/2 cup celery
1 tablespoon vinegar
1 teaspoon mustard powder
4 sweet gherkins
5 eggs (hard boiled)

* optional- chopped dill and or seasoning peppers (pimento)

Notes: The prep time is the main time consumer in making this potato salad, since we’ve got to cool things down in the fridge before assembling. Also remember that since there’s mayo in this recipe, try and keep it cool if you’re transporting it to a party, beach or picnic.

Let’s start by getting the hard boiled eggs ready. This tip here will guarantee that you have perfectly boiled eggs every time. Place 5 eggs in a deep pan, pour in cool water and bring to a boil. As soon as you start seeing bubbles along the edges of the pan, turn off the heat and cover the pot. Let that remain as it is for 17 minutes (try to be precise). after 17 minutes, pour out that water, add cold water to stop the cooking process.. then pour that out and add cool water. After a minute the now fully cooked eggs should be cool enough to handle (peel). Try it and let me know your thoughts in the comment section below.

Next up it’s time to peel, wash and cube the potato. I love using Yukon Gold potatoes, but you’re free to use whatever kind you like. I tried to cube the potato into 3/4 inch pieces and make sure to not over-cook them or they will not hold it’s shape when we assemble it all. It’s normal to have them break apart a bit, but we still need to have some texture. After they’re cooked (8-12 minutes), drain well and set in a bowl.. place in the fridge to cool down.

When dicing the celery stalk, run the knife down the middle of the stalk a few time (lengthwise), then chop into a fine dice. the idea is to have a little texture and not huge pieces of the celery. The same can be said about the gherkins and red onion – fine dice is key here.

In a small bowl place the black pepper, salt, mustard powder (use prepared mustard if you have that), mayo, vinegar and chopped gherkins, then give it a good whisk to combine everything. Place that in the fridge to cool down as well.

Your eggs should be cool and peeled by now. All you have to do here is decide how large the pieces of eggs should be in your potato salad and begin chopping. Place that in a bowl and chill as well.

Time to assemble everything. In a large bowl place the cooked cubed potato, add the eggs, chopped celery, onion, peas and carrots (be sure to drain and rinse under cool water and drain) and 1/2 of the paprika. Now add the creamy base we created earlier in heaping spoonfuls to make it easier to blend in.

Start with a sort of folding action and start combining everything. Try to your best to incorporate everything.. taste for salt and pepper and adjust accordingly. Empty into your serving container and top with the remaining paprika.. adds a nice touch! Remember if you want you can add some chopped dill and pimento peppers to give this potato salad an added kick.

This is one of those (rare) recipes where you won’t see me use scotch bonnet peppers or anything with real raw heat, however the paprika will give it a nice smokey flavor and the gherkins will give it that sort of pickled punch.. trust meh! You’ll love it. Remember to keep cool or it can go bad very fast in the summer’s heat.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Vegetarian

A sensational Watercress and Mango Salad.

March 5, 2012March 17, 201021 Comments

watercress salad recipe Watercress is one of those things you couldn’t even force-feed us when we were kids. I still remember there used to be a small fella in the village further up the road from where I grew up, who would go door to door every Sunday morning selling the produce from the garden he made with his grandmother. Picked fresh that morning, you’d get cucumbers, lettuce and watercress. Small man knew that along with our BIG meal (Sunday lunch), just about everyone had a wonderful side salad. People in our village depended on him for their salad ingredients, since he was convenient and his produce was always tops!

Watercress is one of those “salad greens” that’s enjoyed throughout the islands and though this recipe is a bit more complex than the basic way we would normally have it, I just had to share this with you. The watercress gives it a nice peppery flavour and it’s well balanced with the sweet/tart mango.

You’ll Need…

1 bunch watercress
1/4 ripe mango (half ripe works best…make sure it’s still firm)
salt and pepper to taste
1/4 small red onion
1/4 small red bell pepper
2-3 tablespoon cilantro chopped

* You can use shado beni if you have that instead of the cilantro, just use less as it’s a bit stronger in flavour.

* I didn’t use a dressing for this since I wanted to keep it diet friendly, but you can top with your favourite pre-made dressing. A simple oil and vinegar dressing would work great as well.

Start by rinsing the watercress under water, drain and trim off the stems. All you’re doing is removing the thick stems as they can be woody and really bitter (the tender parts can be included).

watercress salad

watercress salad with mango

how to wash watercress for salads

how to trim watercress for salads

trinidad watercress salad

BTW, discard the stems. Then the next step is to slice the red onion (thinly), julienne the red pepper and do the same for the mango. With the mango you’ll have to peel off the skin with a sharp knife or potato peeler, then cut off a face (if you’d like me to explain this, leave me a comment below) and then julienne. Then rough chop the cilantro. Add everything to a large bowl and toss.

sweet peppers for watercress salad

red onions for salad

mango for salad

making watercress salad

mango and watercress salad

I don’t usually add salt or pepper to my salads and I do enjoy them with NO dressing. I hate covering the true taste of the ingredients I use in my salad. however you’re free to add whatever you want at this point.. even some sliced almonds if you wish.

Please leave me your comments below. If you’d like a quick vinaigrette to go with this, leave me a comment and I’ll share one with you.

caribbean watercress salad

watercress salad recipe

caribbean watercress salad recipe

Couple TIPS!

1. When buying watercress look for a bundle that’s not dark green. The darker the leaves, the stronger the taste will be and it can be bitter at times. Look for leaves that are not bruised or yellowish. That’s a true sign that it’s either old or going bad. Watercress should be sitting (stems) in water in your grocery store or packed among shaved ice.

2. This salad can remain in your fridge for a few days as long as you put it in a sealed container. If you plan on putting it in the fridge, don’t add salt or dressing until you’re ready to serve. If you store with dressing and salt it will become soggy and break down the freshness of the salad.

Caribbean Pot on Facebook

caribbean salad

Smashed Cucumber Chow.

Zesty Cucumber Chow (Salad).

Avocado Grapefruit Salad

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What makes this salad uniquely Caribbean?

Can I prepare this salad in advance?

Are there any substitutions for bird’s eye pepper?

Avocado Grapefruit Salad

Description

Ingredients

Instructions

Note

Caribbean Orange Pineapple Salad.

A Refreshing Mango Strawberry Salad.

A Delightful Caribbean Breadfruit Salad.

A Classic Caribbean Summer Salad From My Garden.

Shrimp, Avocado and Mango Salad.

Potato Salad.

A sensational Watercress and Mango Salad.

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