Caribbean Curry Goat.

May 27, 2025September 15, 20232 Comments

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

You’ll Need…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Gluten Free Vegetarian

Delightful Curry Tomato.

September 7, 2023September 5, 20231 Comment

Not necessarily a dish you’d find commonplace in the Caribbean and as I’ve explained in the video below, my take on this was born out of necessity (in my home). A combination of having pieces of tomatoes from the Preparing 25lbs of Tomato For the Winter post, and times when I have an abundance of tomatoes from garden. Vegan, Vegetarian, Ital and Gluten free, while not sacrificing taste.

You’ll Need…

3 tablespoon olive oil
1/2 teaspoon mustard seeds
4 cloves garlic (smashed)
1 medium onion (large chunks)
1/2 teaspoon black pepper
2 green peppers (watch the video)
1 tablespoon curry powder
2 cups tomato puree
3/4 teaspoon sea salt (adjust)
5 medium tomato in chunks
1 teaspoon tumeric
1/4 teaspoon ground cinnamon
3/4 tablespoon ground masala
3 tablespoon water
10 cherry tomato
1/2 cup chopped chives

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 requirements. Especially the curry powder you use as some commercial ones may contain fillers. I didn’t add any overly spicy peppers (scotch Bonnet), but you’re free to add if you want the finished curry to have a pronounced kick. Refer to the video below where I explain why I used 3 different types of tomato in the dish.

Heat the oil (you may use any oil you prefer) on a medium flame in a deep pot (I used a glazed clay pot I purchased at a Hispanic store at the Hamilton Farmer’s Market), then add the mustard seeds, followed by the garlic, onion and green peppers two minutes later. Top with the black pepper, crush the bay leaf (add) and turn the heat down to low. Gently cook for 4-5 minutes.

Add the curry powder and give it a good stir. Continue cooking on a low heat as we don’t want to burn the garlic nor the curry. Cook for 3 minutes, then turn the heat to medium and add the tomato puree. Basically I placed chunks of tomato into my bullet blender and created the puree – you may need to add a couple tablespoons of water.

Add the salt and cook on a medium flame to help the liquid in the tomato burn off. It will take about 8-10 minutes. Do remember to stir every few minutes. You’ll see the oil we started with start rise to the surface.

The base will be thick and chunky from the big pieces of onion and peppers. Add the chunks of tomato at this point, followed by the turmeric, cinnamon and ground masala. Should you want to add a teaspoon of brown sugar (if your tomatoes are tart) do so and toss in the 3 tablespoons of water. Bring to a boil, then reduce to a simmer.

Cook for 4-5 minutes on that simmer (don’t over-stir as we want to maintain some texture from the chunky pieces of tomato), then adjust the salt to your liking (taste). It’s now time to add the cherry tomatoes and chives. Yes, you may add chopped Shado Beni (culantro) or Culantro (coriander), but as explained in the video, I prefer chives as I want that finishing garlic/onion flavor note on my tastebuds.

Turn off the heat and allow the residual heat from this clay pot to soften the cherry tomatoes. You may cook for an extra minute or two should you wish.

A delightful vegan curry, with wonderful flavors and interesting textures from using tomato three ways. TIP! Instead of using water as I did, you may use coconut milk for a wonderful sweet and creamy undertone.

Gluten Free Vegetarian

Preparing 25 lbs of Tomato For Wintertime.

September 5, 2023September 1, 2023Leave a Comment

I LOVE Tomato Choka and if I’m being honest, I can probably have it everyday for the rest of my life. Such is the adoration I have for this tasty vegan dish. With that in mind and the fact that Canadian Winters can be severe, I try to process the tomato while the temperature is warm outside and when the local farmers are harvesting their summer’s crop. Fresh from the field tomato which are fire roasted makes a supreme Tomato Choka, even after being frozen. BTW have you tried my Tomato Choka Rice Soup yet? Make it happen!

You’ll Need…

25 lbs Roma Tomato (washed)
grill
food mill
freezer containers
large spoon
pairing knife
cookie sheet
tongs
bucket

Notes. I used 12 oz containers and the yield got me 12 containers to freeze. Watch the video for additional tips. I used Roma tomatoes as I find them to be more meaty (less water), contain less seeds and are a bit sweeter and not as tart as other varieties of tomato.

Wash and airdry the tomato and while you go through the box, check for those which are going bad (I lost about 5 lbs) and remove. Those ones (mom would be proud), I cut the pieces off which were still good and I plan do do a lovely curry with them in the coming days.

Using a pairing knife, remove the stems/stem area as it can be tough to break down later on. I’ll be using a food mill (refer to the picture below or video) but you may use a mortar and pestle (lots of work), food processor or blender. Be mindful that each option mentioned will give you a different finished texture and consistency. I used the largest grate (comes with 3 sizes) on the food mill, as I like my choka with a body.

Roast the tomatoes on a high heat. They took about 15 minutes to char perfectly and cook all the way through. Watch the video below for a few tips when grilling.

Yes you can broil (oven), stove top roast (messy), boil in water or microwave the tomatoes during the winter months, however NOTHING beats the flavor you get from roasting then over an open fire. Additionally, I paid $8.88 for 25 pounds of Roma tomato, which is incredibly cheap. During the winter the price can rage between $2 and$3.25 a pound in the supermarket. PLUS those are usually shipped from far distances (harvested green and sprayed with ripening inhibitors) or from closer green-houses (those taste like water). These tomatoes were grown in a field local to me and delicious from the summer’s sun.

You have a couple options now. Allow the tomatoes to cool and the skin will easily peel off before you break them down or as in my case, toss a few into your food mill and crank away. Coincidently the circumference of bucket I used (washed with soap and bleach first) fit the base of my food mill perfectly.

Be mindful that you’re working with hot tomatoes. Don’t risk getting burned.

It took a couple hours to work my way through the 25 pounds of tomato, as I had to stop to film, take pictures and set up shots. Basically it will take you much less time.

It’s just a matter of filling your containers and cleaning up at this point.

NO, do not add salt, pepper, onion etc at this point. May I recommend doing so fresh, when you make the actual choak in the months ahead. Yes, they will store for at least 6 months in the freezer.

Label the containers with the name of the contents as it can get confusing when frozen and they look like chilli or pasta sauce you may have in the freezer. Allow the roasted tomato sauce to COOL completely before you snap on the lids and stack them in the freezer. While you could use freezer zipper bags to freeze this (takes less space), I find these container stack better in my freezer and I’ve had instances when the freezer bags stuck together as they froze.

Thawing and Use. Remove from the freezer, place on your counter or in the fridge overnight, then place in a saucepan on a gentle heat (add a couple tablespoons of water if necessary), then proceed with making your tomato choka.

Curry Stewed Chicken Wings in a red pot on the stove

Gluten Free Meat & Poultry

Curry Stew Chicken Wings.

May 27, 2025August 6, 2023Leave a Comment

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

You’ll Need…

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

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

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

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

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

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

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

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

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

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

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

Gluten Free Meat & Poultry

Comforting Beef Bone Soup.

May 30, 2025July 17, 2023Leave a Comment

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

You’ll Need…

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

Notes. Be sure to get your butcher to cut the bones for you, as you will not be successful with your clever or large chef’s knife. Any beef bones will work, in my case the neck bones I used had a fair bit of meat on it. If you’re doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

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

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

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

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

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

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

Add the pumpkin pieces along with the cabbage.

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

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

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

Enjoy a massive bowl of comfort!

Side Dishes

Coleslaw.

May 27, 2025June 19, 2023Leave a Comment

While not my choice for a side to Pealu as with many people, I do enjoy coleslaw during BBQ season, especially with spicy Jerk Chicken or Pork. Crunchy, tangy with a slight sweetness, and the creamy overall consistency is perfect to tame down or add balance to the heat from fiery dishes.

You’ll Need…

1/2 medium cabbage (shredded)
1 large carrot (grated)
1/2 medium red onion (sliced thin)
1 medium apple (julienne)
2 stalks celery (grated)
1/2 teaspoon salt
1 cup Miracle Whip
1/4 teaspoon black pepper
1 teaspoon dijon mustard
1/2 teaspoon dry mustard powder
2 tablespoon red wine vinegar
1 teaspoon sugar

Note! Please watch the video below to follow along and to understand why I used Miracle Whip instead of traditional mayo.

I like to thinly slice the cabbage but you can chop to any size/thickness you like. Now add the salt to the cabbage and mix well. Allow the salt to sit with cabbage for about 15-20 minutes before continuing. This allows the salt to pull out some moisture from the cabbage (you can squeeze dry) and in so doing, remove any bitter taste some cabbage tend to have and I also find that it makes for a more crunchy cabbage. Prep the other ingredients during this time. I did add 1/2 lemon (juice) on the apple to prevent it from going discolored.

For the dressing… combine the black pepper, Miracle Whip, mustards, sugar and vinegar. If you have celery seeds or salt, a tiny bit will add a lovely flavor to the dressing. Mix it really well.

Combine everything with a good mixing and you’re done. Yea it’s that simple.

Chill before serving. This coleslaw can be made a day or two in advance, but do give it a good mix before serving as the dressing may settle while in the fridge.

Desserts

Cheater’s Pineapple Upside Down Cake.

July 27, 2023June 15, 2023Leave a Comment

When you’re in the mood (as was I) for a delicious slice of Pineapple Upside Down Cake but you dislike baking (too precise for my liking) nor do you have the time to make one from scratch, you reach for a boxed cake mix and get busy in the kitchen. Do you enjoy your Pineapple Upside Down Cake warm as I do?

You’ll Need…

1 boxed cake mix
Ingredients mentioned on the package
2 tablespoon golden brown sugar
15-20 maraschino cherries
2 can pineapple slices
pineapple juice from the can
2-3 tablespoon melted butter

Notes! The cake mix I opted for said to use 1 cup of water, however I replaced that with the pineapple juice/syrup from the can the slices came in (1 cup). In the video below I explained a few things to help get the perfect cake. Including how to adjust the bake time, why I used the cherry flakes cake mix and how using an orange cake mix may enhance the flavor of your finished cake even more.

Place all the mentioned ingredients (from the packaged cake), except replace the liquid with the pineapple juice and create the batter. Try to not over-mix.

I used a bundt baking pan, however you may use any baking pan you have on hand. As you pre-heat the oven according to the cake’s instructions, brush the pan with the melted butter, then sprinkle on the brown sugar evenly.

You may watch the video below to watch how I did this step, along with adding the pineapple slices and cherries.

Pour in the batter evenly, then tap the pan to have the batter settle evenly. If you’re using the same style pan I used, may I recommend putting it on a baking tray before placing it in the oven. Explained in the video below.

Bake according to the package instructions. BUT!… you will need to adjust the cook time to compensate for the pineapple slices we added. After the recommended bake time, I did the toothpick test. Basically you stick a toothpick into the thickest part of the cake and if it comes out wet or with batter stuck to it, it means you need to place the cake back into the oven.

In my case it took a further 10 minutes of baking to get to the beautiful golden color and for the toothpick to come back out dry.

Let it cool in the pan for 5 minutes, then flip it onto the dish you’ll be serving it on. You may need to use a knife to loosen the sides before removing the cake from the pan.

There’s nothing wrong with using a boxed cake mix (all the stupid comments on IG), as the results are spectacular… especially for a novice baker as I am who just wanted a warm slice of Pineapple Upside Down Cake.

Gluten Free Sauces & Condiments Vegetarian

Big Bad Summer Salsa.

May 27, 2025May 29, 20231 Comment

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)

Gluten Free Meat & Poultry

Trini-Style Salted Beef Yellow Split Peas Dhal

May 28, 2025April 17, 2023Leave a Comment

Growing up in Trinidad, dhal was always bubbling on the stovetop, simple, nourishing, and perfect for soaking up with rice or roti. But when salted beef got tossed into the pot? Oh gosh, now yuh talking! The smoky, salty richness of the beef adds a whole new dimension to this classic yellow split pea dish. Whether it was a rainy Sunday lunch or a make-ahead meal for the week, this kind of dhal took comfort food to a next level. Here’s how to bring that authentic Trini flavor to your kitchen.

Ingredient Guide

Yellow Split Peas: These little dried peas cook down to a soft, creamy texture, perfect for dhal.
Salted Beef: Adds that unmistakable island umami; boil it first to mellow out the salt.
Turmeric: Brings a sunny color and gentle, earthy bitterness to the pot.
Garlic: Doubles up—some for the boil and some for the smoky tempering (chunkay).
Onion: Helps round out the flavor base with sweet-savory depth.
Scotch Bonnet Pepper: A little fire and fragrance, use whole or sliced depending on your heat tolerance.
Pimento Peppers: Optional but sweet and aromatic, a true Caribbean boost.
Cumin Seeds (Jeera): Slightly toasted in hot oil to add nutty goodness to the dhal.
Olive Oil: For frying the tempering spices until they sizzle.

Shopping Made Easy

Yellow Split Peas: You’ll find these in the dried beans aisle; grab a bag, as they last a long time.
Salted Beef: Check the Caribbean or international section, or ask your butcher for options of cured beef.
Turmeric: Ground turmeric is common, just look in the spice rack.
Scotch Bonnet & Pimento Peppers: Look for fresh ones in Caribbean groceries; substitute habanero or bell peppers if needed.
Cumin Seeds: Don’t mix up ground cumin with the seeds. Whole seeds are what you need for chunkay.

Cooking Notes from the Kitchen

Salted Beef Tip: Always pre-boil to tenderize and reduce the salty punch.
Dhal Texture: Swizzle it or blend it. Smooth is the way to go.
The Chunkay Technique: Roast garlic with cumin seeds to perfection for maximum flavor. Careful when adding to hot dhal—stand back, it will sizzle!
Batch Cooking Bonus: This dhal freezes like a dream. Perfect for busy weeknights.
Dhal Texture: Swizzle it or blend it—smooth is the way to go.
Big Batch Alert: This recipe yields a massive pot of dhal, as when I make it, I purposely cook a large batch to divide and freeze it for days when I get a dhal craving. When thawing, add 1/2 cup of water and place the mixture on very low heat. Divide the recipe to make smaller amounts.
Make It Gluten-Free: If you’re making this recipe gluten-free, be sure to review the full list of ingredients to ensure they meet your specific gluten-free dietary needs.

Can I make this dhal vegetarian?

Absolutely! Just skip the salted beef and go heavy on the garlic and cumin for depth. Still real tasty.

What can I serve with this dhal?

Traditionally, we enjoy it with rice or sada roti. But it’s also wicked with buss up shut or even just some crusty bread.

How do I store and reheat leftovers?

Cool it down, portion it out, and freeze for up to 3 months. Reheat gently on the stovetop with a splash of water.

Is there a substitute for Scotch bonnet peppers?

Habanero peppers come close. Or go mild with jalapeños, or leave it out if spice isn’t your thing.

Gluten Free Seafood

Roucou aka Achiote or Annatto Extract.

May 28, 2025April 15, 2023Leave a Comment

I recall our grandma referring to this extract as ooucou and it always found it’s way in her stewed fish and Pelau dishes, to give it at that rich colour and flavor (according to her). Today at home it’s used in just about every Caribbean stew and soup I make and during the warm months (grilling season), it makes an appearance in some of my marinades as well.

You’ll Need…

2 cups Annatto seeds
4 cups water
4 tablespoon salt

I’m sure you can use the powdered annatto seeds, but do keep an eye on the label as some may have dye added. I found that the paste does contain added ingredients to help preserve it’s shelf life so I shy away from the paste.

This is a very simple and straightforward recipe. Refer to the video below for further explanation of anything I may miss in this recipe post.

While our dad did teach me his way of making this extract (as explained in the video below), this is my technique and it’s just a few simple steps with basically the same results.

Place the annatto seeds in a large bowl and we’ll follow the following ratio 1:2:1. Basically one part seeds, 2 parts water and one part salt.

In a large blow I placed the 2 cups of annatto seeds, followed by 4 cups warm water and 4 tablespoon salt. Basically for every cup of annatto seeds I added 2 cups of water and for every cup of water I added 1 tablespoon of salt.

Please note that the salt is what will cure the extract, but also be mindful when using this in your stews etc that it will add a salt component to that particular recipe. Also note that you should wear gloves if you’re concerned about having your hands stained with the red extract.

Annatto is an orange-red food coloring or condiment made from the seeds of the achiote tree (Bixa orellana), which grows in tropical regions in South and Central America ( 1 ). It has several other names, including achiote, achiotillo, bija, urucum, and atsuete.

Allow the seeds to soak in the warm water for about 10 minutes, then using your hands/fingers (rubbing motion), start removing the red off the seeds. The warm water along with the salt will assist in this (the salt will act as an abrasive). It will only take about 3-5 minutes.

All you have to do now is strain, bottle and store in a cool dark place. May I recommend that your strain the extract 2-3 times to remove all seeds and grit.

I keep mine in the fridge and use a tablespoon or so in dishes. You will have to give it a shake before using as it may settle.

Like the Caribbean Green Seasoning I shared many moons ago, this is yet another ingredient which will enhance you Caribbean cooking repertoire.

Seafood

Jamaican Fish Tea (soup).

September 28, 2022August 24, 20223 Comments

I know the title of the recipe will rub some people wrong in some way or the other, as every time I place a country’s name in one of my recipes, it’s just the norm. Hateful and sometimes ridiculous comments. Yes, throughout the Caribbean we have fish soup in one form or the other and they are usually very similar. For example, in Trinidad and Tobago (and many of the islands in the southern Caribbean) we have Fish Broff (broth).

You’ll Need…

1 fish head (about 2-3 lbs)
12 cups water
6-8 cups fish stock
3/4 tablespoon salt
1 onion (diced)
2 stalks celery (chopped)
6 cloves garlic (smashed)
6-8 sprigs thyme
3 med potatoes (cubed)
1 large sweet potato (cubed)
1-2 lbs pumpkin (cubed)
8-10 okra (chopped)
1 scotch bonnet pepper
2 small corn (cut into small pieces)
2 small carrots (diced)
1-2 lbs Jamaican yellow yam (diced)
6-8 pimento (allspice) berries
1/2 lime

May I recommend cubing the sweet potato, pumpkin, potato and yellow yam the same size for uniform cooking (time). In a traditional Jamaican Fish tea you’ll find that they use those packaged fish soup mixes (like Grace) and sometimes they may use all-purpose seasoning powder as well. I’m not the biggest fan of using such.

Prep the ingredients and set aside. I usually put the pumpkin, carrots, potatoes and yam in a bowl and cover it will cool water to prevent them from going discolored.

I’m using the head of a King Fish, but you can use your fav fish and if you’re concerned about the bones etc.. use boneless. Keep in mind that the true flavor will come from those bony parts. I washed the fish with the juice of a lemon (not mentioned in the ingredient list above) and cool water.

Put you big soup pot onto a high flame and go in with 12 cups of water. Place the fish into the pot as the water comes up to a boil, along with the thyme (see the video below for a lovely time), celery (leaves too), garlic, onion, salt, scallion and black pepper. Bring to a boil, then reduce to a simmer for 10 minutes.

It’s now time to add the body of the soup.. carrots, pumpkin, potato, sweet potato, Jamaican yellow yam and give it good stir. Top with the fish stock!

Float the Scotch Bonnet pepper, and try your best NOT TO BREAK IT or you’ll release the raw heat. Once you see it boiling, skim off any scum at the top (discard) and reduce to a simmer. Do add the pimento berries at this point.

After 14-20 minutes you can remove the thyme and you may also remove the scotch bonnet pepper now (we got the flavor from it) so you don’t risk breaking it. At this point I like removing the fish pieces out of the pot, remove the bones and add back the pieces of fish to the pot. It will take a few minutes and be sure it’s cool enough to handle.

Now add the okra and corn (I used Canadian sweet corn) and cook for (see my tip on fish stock addition in the video below) for 10 minutes and then get ready to personalize.. check and adjust the salt and if you like heat you can always break that Scotch Bonet pepper!

As you turn off the stove, add the lime juice and top with chopped parsley if you want. Serve hot and with a wedge of lime.

Be sure to tell everyone that they may encounter fish bones and should you have excess, be sure to freeze for a later date. See my tip on thawing/reheating in the video below.

I’m sure my Jamaican Fish Tea will be different than yours, but I can GUARANTEE YOU, it doesn’t lack in flavor! 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

The Ultimate Chicken Tenders.

May 27, 2025June 23, 2022Leave a Comment

This recipe is based loosely on the way mom would make fried chicken for us as children. It’s a recipe I did quite often when my daughters were growing up (to prevent them asking for McDonalds) and something I still do when I get Chicken Tenders on sale at the market.

You’ll Need…

salted crackers (about 1/2 a pack)
2 lbs chicken tenders
vegetable oil (3 cups)
1 tablespoon Caribbean Green Seasoning
3/4 teaspoon sea salt
1/3 teaspoon black pepper
3 eggs (whisked)
1 cup all-purpose flour

Feel free to season the whisked eggs with a bit of salt and black pepper if you wish. I use vegetable oil for frying, but you can use whichever oil you like frying with. If you wanted to give these a go in your air fryer, spray them with a bit of cooking spray (oil) first.

Season the chicken tenders with the Caribbean Green Seasoning, salt and black pepper. Mix well to coat all the pieces of chicken. No need to marinate for long… maybe just the time you need to prep everything else.

You may use bread crumbs you can purchase at your bakery or grocery store, but I’m doing as our mom would do when we were growing up on the islands.

Place the salted crackers in a large zipper bag (or tea towel) and smash to crumbs with a rolling pin. The beauty of doing it this way is that you won’t have uniform crumbs, but some pieces will be bigger than others, thus giving the finished chicken tenders a uniqueness.

Now prep your breading station. The seasoned chicken, eggs (whisked) in a bowl, flour and the crumbs we made from the crackers.

Grab the tenders, dust it in the flour, then into the whisked eggs (shake off the excess egg), then roll/pat it in the crumbs. Repeat until you’re all done. I set each coated piece of chicken tender on a cookie sheet as I worked my way through them all.

Heat your veg oil on a med high heat in a wide pan, then add the breaded pieces of chicken.. don’t crowd the pan.

Fry, flip and fry again, for about 3-4 minutes on each side. Drain on a wire rack (on a cookie sheet to catch the excess oil). I explain why I don’t use paper towels in the video below.

As you take them out of the hot oil, you may sprinkle on some sea salt if you wish. I didn’t as I’m trying to cut back on the salt in my diet.

Serve warm! I did a Scotch Bonnet Honey Mustard Sauce to dunk these into. WARNING this sauce is SPICY and not rated for children use… unless they’re my daughters! 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/

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Comforting Caribbean Beef Bone Soup with Root Vegetables

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Coleslaw.

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Trini-Style Salted Beef Yellow Split Peas Dhal

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Trini-Style Salted Beef Yellow Split Peas Dhal

Description

Ingredients

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Roucou aka Achiote or Annatto Extract.

Jamaican Fish Tea (soup).

The Ultimate Chicken Tenders.

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