Here’s another one of those dishes I hated as a kid growing up on the islands. Both the smoked herrings and the cabbage were etched into my don’t eat list, but as an adult they’re two ingredients I not only use on the regular, but crave. The scent of dad roasting the smoked herrings (back then the choice were whole fish) on an open flame to give it extra flavor and to help remove the skin and bones, wasn’t pleasant. That said.. even when using the fillets as I’m about to do, know that it will impart a distinct scent throughout your kitchen/home.

You’ll Need…

8 smoked herring fillets
2 scallions
3-4 cups cabbage (about 1/3 of a medium cabbage)
2 cloves garlic
2 birds eye pepper (any spicy pepper you like)
1/4 teaspoon black pepper
2 tablespoon olive oil
3-4 sprigs thyme
2 scallions
1 large tomato (or 8 grape)

Important: If you’re doing this recipe gluten free, do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.

The first thing we’ve got to do is shred the smoked herring fillets. To make this step easy, place the fillets in a bowl and cover with hot/boiling water. Allow them to soak (until they are cool enough to handle) then pour the water out, squeeze dry and shred. The fillets can be a bit oily and have a very strong ‘smoke’ scent, so you may want to wear gloves or the scent will remain on your fingers for some time. You will see tiny bones which are harmless for the most part.. if you come across any tough bones or bits, do remove and discard.

As the fillets soak, you can prep the other ingredients. Finely chop the garlic, bird’s eye pepper (you can use scotch bonnet or any pepper you like), chop the scallions and tomato. Remove the outer layer and core of the cabbage and shred. Remember that by including the seeds of the pepper I’m asking for HEAT.. remove the seeds it you want to tone things down a bit.

Heat the olive oil in a wide pan on a low flame, then add the shredded smoked herring, toss then add everything except the cabbage and tomato. Stir well and cook for 3-4 minutes.

It’s now time to add the shredded cabbage, toss and top with the tomato. Please don’t use a lid or the cabbage will have the tendency to spring a bit of liquid. Turn the heat up to medium and cook for 4-5 minutes. You can personalize the dish by cooking longer (I like the cabbage to have a bit of a crunch) and add salt. I didn’t need salt as I find that the cured/smoked herrings are already salty.

While using the prepared herring fillets is not ‘traditional’, it’s very convenient and you won’t be able to tell the difference in the final dish. Well, my dad does as he doesn’t get that ‘roasted’ flavor he appreciates. If using the whole fish (dry smoked) you may have to boil them instead of just topping with hot water as I did, before you remove the skin and bones.

Gluten Free Vegetarian

How To Cook Dasheen Bush Bhagi (vegetarian & gluten free).

June 12, 2015June 12, 20151 Comment

Dasheen Bush is basically the leaves (usually the tender ones) of the Dasheen plant (Taro) which is used mainly in the Southern Caribbean for making Callaloo or as in this case, stewed down on it’s own like you would spinach or any other ‘greens’. With the aid of coconut milk and a few simple ingredients and what you’d think is a simple vegetarian dish, is something very tasty and in my case, quite addictive. It’s was one of the few vegetarian type dishes mom never had a hard time serving us as kids. With Sada roti, flour dumplings or with split peas dhal and rice… iman was in heaven.

You’ll Need…

10-15 cups chopped dasheen bush (Taro) leaves
1 med onion
5 cloves garlic
1/3 teaspoon salt
1/2 scotch bonnet pepper
2 tablespoon coconut oil
3/4 cup coconut milk
3/4 cup water
1/4 teaspoon black pepper
1 tablespoon lemon juice

To learn how to prepare the bhagi for cooking, watch this video : How To Prepare Dasheen Bush Leaves [taro leaves] For Cooking. << Click To Watch! Basically all you’re doing is removing the stems, any tarnished leaves and wash.. then trim into ribbons. Then peel back the sort of thin layer of skin on the stems (discard the skin) and cut into small pieces. Wash well, drain and set aside.

In a wide saucepan (with a lid) heat the coconut oil on a medium flame, then add the black pepper, finely chopped garlic and onion. Turn the heat down to low and let it gently cook for about 3-4 minutes.

It’s now time to turn the heat up to medium and add the prepared dasheen bush leaves. It will seem like a lot, but as it cooks it will decrease in size. Give it a good stir, then add all the other ingredients. Place the lid on it and bring it up to a boil.

Turn the heat down to as low as it can go, stir well and place the lid back on the pan. Here is where we’ll need some patience as depending on how tender the dasheen bush you used are it will vary the cooking time. Generally it will take about 40-50 minutes from this point. It will go darker, clump together and basically get thick. That is exactly what we’re looking for. If you find that it’s taking long to achieve this and there’s no liquid in the pan, add a bit more coconut milk or water.

Remember to keep stirring ever so often. After about 50 minutes (in my case) remove the lid, taste for salt, adjust if necessary and turn the heat up to burn of any excess liquid you may still have. Now if you didn’t want to do this vegetarian, you could always go in with some prepared salted cod, salted beef or pig tails.. even some smoked turkey or ham hocks would be ideal!

If doing this dish gluten free be sure to go through the entire list of ingredient to make sure they meet with your specific gluten free dietary needs (especially if you’re using canned coconut milk). The lemon juice – personally I get a bit of an itch at the back of my throat with certain dishes (especially greens) and I find that by going in with the lemon juice it tends to take care of that.

Gluten Free Seafood

Tasty Jamaican Saltfish Rundown Recipe (stewed fish).

June 10, 2015June 10, 2015Leave a Comment

Rundown is yet another stew type dish where there are several variations as you make your way across the Caribbean. From the ingredients used to the technique, you’ll find that as you go from island to island, you’ll encounter subtle (delicious) differences. This recipe was shared with me many moons ago when I first came to Canada and I became friends with the only other Caribbean family who lived the the same apartment building we called home the early years in Hamilton. My friend’s Jamaican grandmother was a general in the kitchen and from time to time she would share some of her secrets with me… she saw the curiosity in my eyes!

You’ll Need…

2 cups prepared salted fish (Salted cod)
3/4 cup green bell pepper
3/4 cup red bell pepper
1/2 scotch bonnet pepper
1 tablespoon olive oil
1/4 teaspoon black pepper
1 medium onion
3 sprigs fresh thyme
1 cup coconut milk
2 pimento berries (optional)
2 scallions (green onions)

Note: remember when handling scotch bonnet peppers to wear gloves and to wash your hands immediately after with soap and water. If doing this recipe gluten free, please pay attention to the full list of ingredients to ensure they meet with your specific gluten free dietary needs.

To learn how to prepare the salted cod for use, watch this video (click the link) How to prepare salted fish for use. I would recommend getting boned salted cod (or any salted fish you like) as it would mean less work having to remove the bones from it.

Prep all the ingredients. If you have access to fresh coconut milk yea! If not, the canned stuff is good (do see my note above if doing this gluten free). Heat the olive oil in a wide pan on a medium heat. then go in with the flaked salted cod (be sure it’s prepared – soaked, boiled, drained .. to remove some of the excess salt). Turn the heat down to low and let it go for about 3-4 minutes.

Add the other ingredients (not the coconut milk yet) and give it a good stir, let it cook gently for another 3-4 minutes so we get a wonderful flavor base.

You will notice that I did not add any salt to this dish as the residual salt in the salted cod will be enough to properly season this dish, however you can certainly taste and adjust near the end of cooking to your liking. Now turn up the heat and add the coconut milk. Bring to a boil, then turn it down to a simmer and let it go until it thickens up a bit.

It will take about 4-6 minutes. Now this depends on how thick you want your gravy.. or if you even want gravy. This is great on rice, pasta, ground provisions or as in my case.. cassava dumplings. So I wanted a bit of gravy (like a stew) this day.

This Jamaican style rundown is simply stunning! As I mentioned above, recipes for rundown varies across the Caribbean, but the one true ingredient is always the coconut milk. Instead of the olive oil, you can always start off with coconut oil and if you’re a bit more daring, you can always use salted mackerel instead of the salted cod if you wish. That recipe.. we’ll tackle another day!

In loving memory of my Jamaican granny! So proud to have known you and to have had the opportunity to visit your final resting place a few years ago in Jamaica. Thanks for your love.

Gluten Free Meat & Poultry

Sofrito Pan Roasted Chicken Recipe.

May 27, 2025May 26, 20151 Comment

It’s only natural that after posting the Sofrito recipe a while back, I’d have a way for you to put such a classic ingredient to use. Sofrito is basically a seasoning base made in the Spanish speaking Caribbean which is added to enhance the overall flavor of meats, stews, soups and other dishes. In this recipe I’ll show you how simple it is to take something as boring as chicken breast and pan roast them on your stove-top for what I believe is the most juicy (and delicious) way to enjoy a part of the chicken notorious for being overly dry and bland.

You’ll need…

2 boneless/skinless chicken breasts
1 tablespoon olive oil
1 teaspoon sofrito
1 tablespoon butter
1/4 teaspoon sea salt
pinch black pepper
1 birds eye pepper (optional)
1 tablespoon lemon juice

* same size chicken breast 1 lb each so they cook the same time

To learn how to make classic sofrito << Click To Watch!

Important : If doing this recipe gluten free, be sure to go through the complete list of ingredients (including the Sofrito) to ensure they meet with your specific gluten free dietary needs.

Season the chicken breast with the sofrito and black pepper, them marinate in the fridge for about 1 hour.

Using a non-stick pan (you’ll use less fat) on a low heat, add the butter and olive oil, then add the chicken breasts (it’s ok if the marinade gets in there).

Keep the heat on low as we want this to gently cook so it does not dry the chicken like leather. After about 4-5 minutes, flip the chicken, sprinkle on the salt, squeeze on the lemon juice and if you want, you can cover the pan with a lid. This will sort of steam cook the chicken. In my case I don’t like covering the pan. I also like to add the half of the lemon I got the juice from and 1 Birds Eye Pepper for a slight kick.. to the pan.

Depending on the thickness of your chicken breast, it will take between 20 and 25 minutes to fully cook through. If you add the pepper as I did try not to break it or it will release some fire (unless you want that raw heat) and do flip the pieces of chicken often so you get and even golden color on both sides.

Remove from the pan and allow to cool for a few minutes before slicing.

Such a simple recipe, but I assure you it’s packed with flavor and as I suggested above – VERY juicy! You can season the chicken with the very same sofrito and grill over coals (or propane) during the summer months when you have friends coming over! This is a great way to serve chicken on a salad or as a topping for a sandwich!

Gluten Free Vegetarian

Quick And Tasty Stewed Beans Recipe (For Students & Busy Individuals)

April 11, 2015April 11, 20153 Comments

Our mom is an expert at making Caribbean style stewed red beans and I’m still to find someone who can match the way she balances flavor, tenderness and the perfect consistency to the gravy. A recipe which calls for soaking dried beans and slowly cooking then for a relatively long time. Time is something we never seem to have much of lately, so I’ve come up with a recipe which will cut the cooking time tremendously and give you the same sort of feel-good vibe as if you were eating traditional Caribbean stewed beans – stuff your mom or grandma would make for you.

You’ll Need…

1 can red beans (19 oz)
2 scallions
1 small onion
2 sprigs thyme
1 tablespoon parsley
1 tablespoon olive oil
1 medium tomato (I used a few grape tomatoes)
1/4 teaspoon black pepper
1/4 scotch bonnet pepper (optional)
1 cup water
1/2 teaspoon Caribbean Browning
2 cloves garlic
1/2 cup bell pepper

Optional ingredients are grated ginger, sesame oil, Worcestershire sauce and Golden Ray salted butter. If doing this recipe gluten free do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs (especially the Worcestershire sauce).

Chop (scotch bonnet, onion, scallion, parsley), dice (tomato, bell pepper), crush (garlic) and remove the thyme leaves off the springs. Do remember to wear gloves when handling the scotch bonnet and wash you hands immediately after with soap and water.

Heat the oil on a med flame in a deep saucepan, then add the garlic, onion, bell pepper, black pepper, scallion, thyme and parsley. Lower the heat to as low as it can go and let it go for about 4-5 mins… here’s where we’ll get an infusion of wicked flavors.

This is the one and only time you’ll ever get me to recommend that you open the can of beans and NOT rinse with cool water. Keep everything.

Now add all the other ingredients, except the browning, water and the beans. Put the lid on the pan (still on low heat) and cook for another 2-3 minutes). Then raise the heat to med/high, add the beans, water and the browning. Bring to a boil, then reduce to a simmer and cook for about 7-10 minutes.

Quick Comment – You’ll need to go to a Caribbean grocers to get the Caribbean style browning and be mindful that you must use a little as it can be very overpowering (taste and color). You will notice that I did not add any salt to this dish as I find that the sodium content in canned beans is quite high, but do taste and adjust accordingly. At this point you can do two things if the gravy is too thin.. remove the lid and turn up the heat or use the back of your spoon and crush some of the beans.

If you’re a student, a busy individual or someone who just don’t want to spend hours in the kitchen, you’ll appreciate this stewed beans recipe. You can always add some coconut milk instead of the water and if you want to add a bit more body, you can go in with some flour dumplings for a one pot dish.

Gluten Free Meat & Poultry

Pork Chow Recipe (Trinidad and Tobago Cooking).

May 27, 2025March 24, 20157 Comments

My first encounter with this wonderful spicy pork dish was a New Years Eve night (say old years night in the Caribbean) at my cousin’s home. They had recently come back from Trinidad and while there another cousin of ours made a batch of this to partner the adult beverages everyone were partaking in. In Trinidad and Tobago we have what we refer to as “cuttas”, as the Spanish have Tapas as sides for drinking. We have an assortment of spicy, fatty, fried and otherwise alcohol friendly foods which are a big part of our drinking culture. Chow is typically made from tart fruit (like green mangoes)and pickled with extra hot scotch bonnet peppers, lemon juice and herbs. But in this recipe we’ll replace the mango with marinated pork, fried until crispy and golden.

You’ll Need…

1-2 lbs pork
1 tablespoon soy sauce
1 tablespoon Caribbean green seasoning
1 teaspoon grated ginger
1/4 teaspoon black pepper
2-3 cups veg oil
Juice 1 lemon (or lime)
1 scotch bonnet pepper (more if you want it more spicy)
1 clove garlic
2 scallions
1 tablespoon chopped Shado Beni (or cilantro)
1/2 small red onion
pinch sea salt
pinch black pepper

IMPORTANT!: If doing this dish gluten free, do go through the entire list of ingredients (especially the soy sauce) to ensure they meet with your specific gluten free dietary needs.

Place the clean pieces of pork (I like using pork with a bit of fat – cheap cut) in a bowl and season with the Caribbean Green Seasoning, soy sauce, grated ginger and black pepper. Mix well and allow it to marinate in the fridge for at least a couple hours.

Heat the vegetable oil in a wide pan on a medium flame, then gently go in with the pieces of marinated pork. Use paper towels to blot out any extra moisture off the pieces of pork so it doesn’t splatter back at you when added to the hot oil. Fry until golden and crisp (about 20-25 minutes) flipping every 4-6 minutes. I used the ends of pork ribs, which were very tender and about 1/4 of an inch thick (about 1/2 inch tick at the thickest spot).

Remove from the hot oil, place on paper towels to soak up any excess fat and allow to cool before cutting into 3/4-1 inch pieces. Set aside in a bowl.

Prep the other ingredients as the pork cools a bit (thinly slice the onion, scallions and scotch bonnet pepper \ crush the garlic). Remember to wear gloves and wash your hands immediately after handing scotch bonnet peppers.

Now it’s just a matter of assembling everything together, give it a good mix and finally go in with the lemon juice. I didn’t have any shado beni, nor cilantro.. but that would be a key ingredient to add in here as well.

You can serve this both warm and cool, but to be honest it’s MUCH better a bit warm, as the sort of pickle effect you get from the hot peppers and lemon juice just seems to scream at your taste buds. Not your typical Caribbean chow, but definitely a dish to serve when you have friends over or just need something spicy in your life. Great as a snack, makes an excellent side dish.. even better on sandwiches. Special HAIL OUT to my cousin Sophie for this wicked introduction!

Recipe Card

Print Recipe

Pork Chow

Cuisine: Trinidadian

Diet:

G Gluten-Free P Pork

Instructions

Video

Place the pieces of Pork (2 pound) in a bowl and season with the Green Caribbean Seasoning (1 tablespoon), Soy Sauce (1 tablespoon), Fresh Ginger (1 teaspoon), and Ground Black Pepper (1/4 teaspoon). Mix well and allow to marinate in the fridge for at least a few hours.
Heat the Vegetable Oil (as needed) in a wide pan on a medium flame, then gently add the pieces of marinated pork. Use paper towels to blot out any extra moisture off the pieces of pork so they don’t splatter back at you when they touch the oil.
Fry until golden and crisp (about 20-25 minutes) flipping every 4-6 minutes.
Remove from the hot oil, place on paper towel lined plate to soak up any excess fat and allow to cool before cutting into 3/4 to 1-inch pieces. Set aside in a bowl.
Prep the other ingredients as the pork cools a bit. Thinly slice Red Onion (1/2), Scallion (2 stalk) and Scotch Bonnet Pepper (1) and crush the Garlic (1 clove).
Assemble everything together, add the Fresh Cilantro (1 tablespoon) and give it a good mix before drizzling in the juice of the Lemon (1).
Serve warm and enjoy. Season with Sea Salt (1 pinch) and Ground Black Pepper (1 pinch).