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Gluten Free Meat & Poultry

Baked Chicken With Potatoes.

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This recipe is loosely based on the ‘bake’ (oven roasted) chicken mom would make for us as part of our Sunday lunch, growing up in Trinidad and Tobago. As mentioned in previous posts, Sunday Lunch was traditionally the biggest meal of the week and included several dishes which still brings comfort to me all these years later. A meal usually shared with visiting relatives and topped off with dad’s homemade coconut ice cream.

You’ll Need…

2 scallions (finely chopped)
5-8 chives (finely chopped)
3/4 teaspoon black pepper
2/4 teaspoon salt
1/2 cup olive oil
3 pimento peppers (chopped)
2 leaves Spanish thyme (podina)
4-6 cloves garlic (crushed)
5-8 sprigs thyme (baby stems & leaves)
3/4 tablespoon grated ginger
2 tablespoon chopped parsley
1 tablespoon oyster sauce
1 lemon (juice)
5 chicken legs with back (about 4lbs)
3 lbs par-boiled potatoes (skin on)
8 grape tomatoes (cut in 1/2)
3 stems lemon grass (2-3 inch pieces – smashed)
6 whole chili peppers (optional)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there (see my tip about using the flavored oil during roasting to baste the chicken pieces). If making this recipe gluten free, please go through the full list of ingredients to ensure that they meet your specific gluten free dietary requirements. The potatoes were cooked 75 % in salted water.

Along with mommy’s influence on this recipe, my garden played a huge part in its development as well.

As your oven preheated to 375F, create a marinade with everything except the chicken, lemon grass, tomatoes, potatoes and chilli peppers. You may also add a tables spoon or two of honey to the marinade.

Place the chicken pieces (I used legs with the back attached and with the skin on – fat and extra skin removed) along with the potatoes (pre-cooked Yukon gold in my case), lemongrass pieces and tomatoes.

Pour the chunky marinade over everything.

Using your hands or tongs, give everything a good mix to fully coat. I dropped the whole chili peppers without cutting or breaking them, so when they roast I can have a POP of heat when I dine. Anyone not cool with spicy food could easily see them and avoid the heat. Then into the oven uncovered onto the middle rack for 45 minutes. You may flip the pieces of chicken during this time.

Now turn the heat up to 400 F and roast uncovered for another 25-30 minutes.

You may sprinkle on some finishing salt when you remove the tray out of the oven. Remember to use my tip about brushing the chicken pieces with the oil from the bottom of the roasting pan to help get that lovely golden color you see in the images above.

Gluten Free Vegan

Incredible Boil Channa.

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While similar to the texture and flavor of the Channa (chickpeas) served when you purchase Doubles in Trinidad and Tobago, this version is a bit more runny and typically treated as a thick soup. Served in a bowl or cup and topped with chutneys and pepper sauces for a hearty meal before a meal.

You’ll Need…

1 1/2 cups Channa (dried chickpeas)
4 cups veg stock
4 cups water (adjust)
1/2 teaspoon black pepper
3/4 teaspoon salt (adjust)
8 cloves garlic (divided)
3/4 teaspoon turmeric
3/4 teaspoon anchar masala
3/4 tablespoon Caribbean Green Seasoning
3/4 teaspoon ground roasted geera (cumin)
1 habanero pepper (sliced thin)
1 pimento pepper (sliced thin)
3-4 tablespoon chopped Chadon Beni (culantro)

Notes! You’ll need to adjust the liquid as it cooks. May I suggest that you follow along with the video below as much more about the recipe is discussed there. If making this gluten free, please go through the full list of ingredients to ensure they meet your gluten free dietary requirements.

Wash and soak the chickpeas (channa) in a deep bowl covered by at least 2 inches of water, overnight. Should you want to add 1/2 teaspoon of baking soda to the bowl, it will assist in cooking the channa quicker after. I didn’t.

Baking soda can help significantly since it increases the pH of the water, disintegrating that pectin and allowing beans to soften quicker.

Drain the water and add the now plump Channa to a deep pot, followed by 1/2 of the garlic (smashed), salt, turmeric, Caribbean Green Seasoning, Anchar masala and black pepper. Pour in the water and veg stock and bring to a boil, then reduce to between a simmer and rolling boil.

As explained in the video, I wanted to keep this fully vegan so I used vegetable stock, but you may use chicken stock if you wanted. We also discussed using all water as with the traditional way of making this soup-like dish.

Adjust the liquid as it boils (top with more water or stock as needed) and cook until the channa (chickpeas) starts to fall apart. Yes, using a pressure cooker will cut back on the cooking time tremendously.

After 2 hours they were tender to my liking. I removed 3/4 cup of it and did a quick puree in my blender as I wanted to thicken things up a bit. You may use a potato masher if you want and quickly crush some in the pot itself. After pouring back the pureed liquid to the pot it was time to add the finishing flavor elements.

Add the remaining garlic (crushed), peppers, ground geera (cumin) and Chadon Beni. Should you not have Chadon Beni (culantro), you may use Cilantro (coriander). Keep in mind that adding the Habanero pepper will make this SPICY, so you can leave it out and serve with a side of good homemade peppersauce.

Give it another 5-10 minutes, then taste and adjust the salt to your liking. Once happy with the consistency (should be like a thick soup), turn off the heat and enjoy. Keep in mind that it will further thicken as it cools.

Gluten Free Vegan

Curry Baigan (eggplant) and Aloo (potato).

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I’ve shared countless ways of making this over the years, yet this version is still the classic and most requested by fans of my work. A simple dish, usually served with the easiest and most classic of all the roti’s we make in the Caribbean, Sada Roti.

You’ll Need…

1 1/2 tablespoon veg oil
1/2 medium onion (sliced)
5-7 cloves garlic (smashed)
1/2 teaspoon black pepper
1 1/2 – 2 tablespoons curry powder
1 Habanero pepper (green/sliced)
3 medium potatoes (sliced)
2 tablespoon water
2 lbs eggplant (peeled/cubed)
1/2 teaspoon salt (adjust)
1 teaspoon Anchar masala
1/2 cup water (explained below)
3-5 Wiri Wiri peppers (optional)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. If you cannot source the Anchar Masala, use ground roasted cumin (geera). Should you want to add a more herbal flavor to the curry, you may add a tablespoon Green Seasoning after cooking the onion/garlic combo. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. Especially the curry powder you use as some may contain fillers.

In a wide pan on a medium flame add the veg oil or any oil you prefer using. Follow up with the onion, garlic and black pepper and cook low for 2-3 minutes. In reality you may use as much onion and garlic as you prefer.

Add the curry powder and stir to toast evenly for 3 minutes on the low flame.

Add the sliced Green Habanero pepper (explained in the video) and 2 tablespoon of water, followed by the (peeled, washed and sliced) potatoes. Stir well, then go in with the eggplant pieces (about 1 inch cubes) and mix well.

Top with the Anchar Masala, turn the heat to med/low and cover the pot/pan and allow the steam and heat to do its thing. The eggplant or baigan will release a lot of moisture.

Stir every 4 minutes or so. Remember to add the salt at this point as well. Cook for about 8 minutes. At that point add the 1/2 cup of water to help get the potatoes tender to the point they start falling apart.

After 22-25 minutes of adding the potato to the pot, everything should be fairly cooked. Remove the lid (I had it slightly ajar) adjust the salt to your liking. At this point I added a few Wiri Wiri peppers WHOLE (do not break them) and cover the pot as you turn off the stove.

The residual heat will soften the skin of the Wiri Wiri peppers which will break easily when I enjoy my hot Sada Roti. Do not serve the peppers to your children or anyone who cannot handle the raw heat.

Easy to prepare, simply delicious and just overall comforting for me, as it’s something mom would make for my siblings and I on a Saturday morning.

Gluten Free Meat & Poultry Seafood

Mild Jamaican Jerk Marinade.

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Over the years dad’s tolerance for anything spicy has diminished considerably, and it’s to the point where he can’t handle any ‘spicy’ heat. Sadly it means no more of his fav Jerk Pork and Jerk Chicken. With that in mind and with a new crop of Pimento (seasoning) Peppers in the garden, I knew I had a solution.

You’ll Need…

1 large onion (chopped)
6-8 pimento peppers
6 scallions (chopped)
15-20 sprigs thyme (no woody stems)
4 thick slices of ginger
8 cloves garlic
3/4 tablespoon ground cinnamon
2 tablespoon Pimento (allspice) berries
1/2 tablespoon nutmeg
3/4 tablespoon black pepper
3 tablespoon brown sugar
3 tablespoon light soy sauce
1 cup rice vinegar (any plain vinegar will work)
1 cup veg oil
6 bay leaves
2 tablespoon mushroom flav soy sauce

Notes. If making this marinade gluten free, use Tamari instead of soy sauce. May I suggest that you follow along with the video below as much more about the recipe is discussed there. Especially why you’ll get better results from crushing the pimento berries vs using already ground allspice. Likewise for grating the nutmeg fresh vs using nutmeg powder. Using the pimento peppers will give you the scent, flavors and oils of a scotch bonnet without the heat.

Give the necessary ingredients a good wash with cool water, drain and rough chop. Be mindful that if you use thyme with woody stems it will not break down and become a potential choking hazard later on when you use the jerk marinade.

Crush the pimento (allspice) berries (seeds).

As explained in the video I prefer using a food processor instead of a blender as I like the finished jerk marinade to have a bit of texture. However, if you want a more smooth paste, the choice is all yours.

Place everything in the food processor and go at it for a couple minutes. Why I included bay leaves in the marinade is explained in the video.

I didn’t add the thyme to the mixture at first as I didn’t have room in the food processor.

Should you want to use honey or maple syrup instead of the brown sugar, it’s all up to you.

If you can source the pimento peppers (try West Indian and Asian supermarkets), you’ll understand what I mean about the fragrance once you cut into them. Disclaimer! Typically there’s no heat in pimento peppers, however the odd time (depending how close they’re planted to spicy peppers) they can be spicy. Nibble on a piece to confirm before you go all in.

If you don’t have a lemon, you may add the juice of a couple limes. In the past I’ve used orange, clementine and mandarin juices with great success.

After a minute or two, you may scrape down the sides of the food processor and add the thyme. Continue until you get the consistency you desire.

Store in glass jars in your fridge for up to 6 months. Be sure to stir well before you season and marinate your meats and seafood, for that wicked Jamaican jerk kick!

Yes, no scotch bonnet peppers, but you’ll be very happy with the pimento pepper replacement. Especially if you’re like my dad and heat is your enemy!


Meat & Poultry

Incredible Smoked Pigtails.

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If you’re a fan of salted pigtails to enhance your stews and soups as is common in the Caribbean, may I suggest you give smoked salted pigtails a chance. As I did in making the Breadfruit Simmered In Coconut Milk, having smoked pigtail pieces adds a unique dept of flavor.

You’ll Need…

4 lbs salted pigtail
1 tablespoon black peppercorns
8 allspice berries
2 bay leaves

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. Including uses for this smoked pigtails. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

Place the salted pigtail pieces in a deep pot covered with water on a medium/high flame and add the other ingredients.

Bring to a boil, then reduce to a simmer and cook for one hour.

Drain and set aside. This will not only help tenderize them, it will remove most of the salt it was cured in.

I used my Traeger pellet smoker with applewood pellets. You may use an offset smoker, propane or charcoal bbq if you wish. For the propane and charcoal bbq you’ll need to grill indirectly and employ the use of smoke pouches (essentially wood chips wrapped with foil, with tiny holes so when the wood chips burn, the smoke will escape and flavor the pigtail pieces)

My Traeger smoker was set to 180 F for the duration of the cook.

Four hours later and I pulled them off the smoker, but you can go a couple hours more should you want a more pronounced flavor.

Should you want to have these go for another couple hours, then slap some BBQ sauce on them, you could easily enjoy them as a dish after (cut into small pieces) as explained in the video.

In my case, after they were cool I placed a couple pieces into individual vacuum bags and stored them in the freezer for use in later recipes. Your stews, soups and even braised cabbage with pieces of this applewood smoked pigtail, will be simply incredible.

Gluten Free Side Dishes Vegetarian

Spicy Pickled Peppers As Done In The Caribbean.

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This pickled peppers is similar in flavor to the Caribbean Lime Peppersauce Recipe I shared a while back, and the texture along with said flavor is also reminiscent of the Chunky Lemon Lime Peppersauce from 2021.

You’ll Need…

2 cups wiri wiri peppers
10 cloves garlic (whole / cut the large cloves in half)
2 cups vinegar
1 cup cauliflower (chopped)
1 lemon (chopped)
1 1/2 teaspoon sea salt
2 Carolina Reaper peppers (sliced)

Notes! Feel free to use any combination of peppers you like or may have available. The Reaper peppers are insanely HOT, so please be mindful of that. May I recommend that you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

IMPORTANT! Wear gloves and wash your hands immediately after with soap and water. When washing the knife, bowls and cutting board, be mindful that the fumes may irritate your nose/throat and cause coughing.

Wash and prep the ingredients. With the Wiri Wiri (aka coffee peppers) remove and discard the stems, chop the cauliflower, dice the lemon into small pieces and slice the Carolina Reapers if you decide you want that insane heat. Or use Habanero and/or Scotch Bonnet peppers instead.

Place the vinegar (plain white vinegar) in a pot on a medium flame and as soon as you start seeing tiny bubbles on the outer edge, turn the stove off. Add the diced lemon pieces. Shut off the stove and let it steep for 15 minutes.

Place the peppers, garlic and cauliflower in a large bowl. The reason for placing the lemon pieces in the warmed vinegar is to help soften the skin, so it breaks down quicker once it’s in the jar.

Now pour the vinegar with the lemon pieces into the same bowl with the other ingredients and give it a good mix.

All you have to do now is spoon the combination (lemon, peppers, garlic, cauliflower) into sterilized glass containers and top with the salt. Pour the vinegar into the bottle/container until everything is covered.

This can be used immediately as a spicy side or topping to everything. However, may I recommend that you allow it to marinate or cure for at least a week before you crack it open.

In my case I try my best to allow it to sit for 15 days for the garlic and lemon to release its flavor, the cauliflower will soak up the heat and the peppers to soften a bit and flavor the liquid.

As a lil fella on the islands I recall seeing bottles like this bathing in the sun in people’s yards as you’d drive to school. The kiss of the sun helps to further cure it, I was told. In my case, I prefer to store it in a cool and dark pantry for up to 6 months.

Gluten Free Sauces & Condiments

Scotch Bonnet Tomato Jam.

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Definitely not something I grew up eating and to be honest, not until I started making this a couple years back (in Canada) when I had a bountiful crop of tomatoes and hot peppers in my little kitchen garden. Yet since then, it’s an annual tradition in our home.

You’ll Need…

4 lb ripe tomatoes
4-6 Scotch Bonnet Peppers (sliced)
10 cloves garlic (crushed)
1 teaspoon grated ginger
2 teaspoon salt
2 cups white sugar
1 1/2 cup white vinegar
1 1/2 cup apple cider vinegar
2 packs liquid pectin (85 ml / 2.9 oz – each)
1/2 lemon (juice)

Notes! Please use the video below to follow along as much more about the recipe is discussed there. Especially about controlling the heat, benefits of using peeled tomatoes and how to control the final texture of the jam. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

I used a combination of Roma, Cherry, Grape and San Marzano tomatoes in making this jam. It’s a great opportunity to use over-ripe tomatoes with splits etc or ones with bad ends (which can be cut out and discarded), Wash, drain and place them all in a deep pot on a med/low flame.

Bring to a rolling boil and cook for 20-30 minutes or until they fall apart. It will release a lot of liquid. You may use a large spoon or potato masher to further crush them.

Shut off the stove and once safe to handle, run everything through a strainer or a food mill. Discard the skin and seeds. Discussed in the video below.

Now return the liquid and pulp (scrape the bottom of the strainer) back to the pot.

Add all of the other ingredients to the pot, except the lemon juice and bring to a boil.

With the Scotch Bonnet peppers, I cut them chunky so as to give the finished jam a bit of texture. I did include the seeds and the white membrane that surrounds the seeds as I wanted the raw heat of the peppers along with the lovely Scotch Bonnet flavor.

Once it comes to a boil, reduce to a simmer and cook for 45-60 minutes or until the mixture reduces and gets thick.

Then it’s just a matter of shutting off the stove, stir in the lemon juice and safely pour the jam to set into sterilized glass containers.

This Scotch Bonnet and Tomato jam will keep in your pantry for at least 6 months and much longer in the fridge. Do refrigerate after opening. Use anywhere you’d normally use jam.

Gluten Free Seafood

The Ultimate Grilled Snapper.

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As the days are getting shorter and nights cooler, it’s a gentle reminder that winter is just around the corner. A time which this son of the Caribbean dreads! With this dish it’s my way of extending the summer by using the outdoor grill and eating alfresco before that’s no longer an option.

You’ll Need…

1 cup olive oil (divided)
1/2 medium onion (diced)
8 cloves garlic (divided)
1 lb pumpkin or squash (divided)
1 1/2 tablespoon black pepper (divided)
2 pimento peppers (diced)
3 cups chopped Jamaican Callaloo
1 1/2 tablespoon salt (divided)
8-10 sprigs thyme (divided)
10-14 okra (divided)
1 1/2 tablespoon hot Habanero honey (optional)
1 lemon (juice)
1 1/2 tablespoon chopped parsley
8 grape tomatoes
1 1/2 lb sweet potato (pre-cooked in salted water)

2 lb Snapper or any fish you enjoy (cleaned)

Notes! While this fish recipe was done on my smoker/grill, it can also be done on a propane or charcoal grill and just as easily in your indoor oven at 375F. May I recommend that you follow along with the video below as much more is discussed there. If making this dish gluten free, please go through all of the ingredients to ensure that they meet your gluten free dietary requirements. If you don’t have the Hot Honey or prefer to keep the ‘heat’ out of the dish, regular honey will work.

Heat 1 1/2 tablespoon of the olive oil in a saucepan on a medium flame. Add the onion, 3 sprigs of thyme (leaves only), 1/3 of the Pimento Peppers and 1/3 of the garlic and stir well. Turn the heat to medium/low, add 1/4 teaspoon salt, 1/4 teaspoon black pepper. Cook for 2-3 minutes then add 1/4 of the pumpkin (diced) and the Jamaican Callaloo (washed and cut). Raise back the heat to medium now.

After 3-4 minutes, add 4 of the Okra (chopped) and stir well. Cook for another 2-3 minutes then turn off the stove and allow it to cool as we prep the fish. Note – with the okra, trim off the stem and ends and discard.

With the sweet potatoes, give them a good wash, slice in 1/2 and cook for 15-20 minutes in salted water.

Make a dressing with the remaining oil, pimento peppers, 1/2 of the thyme which are left back (leaves only), chopped parsley, lemon juice, reserved garlic, spicy honey, 1/2 of the remaining salt and black pepper. Then whisk well to combine.

Line a heatproof tray with parchment paper, foil or a banana leaf. Give the cleaned fish a couple cuts down the thickest part of the belly, then season the cavity and exterior with the remaining salt and black pepper. After which you’ll place the stuffing in the cavity of the fish and allow the excess to overflow out onto the tray.

Place the pre cooked sweet potatoes, remaining Okra (whole or sliced down the middle), tomato and sliced pumpkin (about 1/2 inch thick).

Drizzle on the dressing over everything and give a good toss if you want. In my case I knew during cooking the dressing would get to the underside of everything. Top with the remaining sprigs of thyme.

After 20 minutes in my 375 F grill, I went in with a spoon and titled the pan a bit. I was able to spoon some of the juices over everything again. Be mindful the pan will be HOT!

45 minutes later (uncovered) and the pumpkin was tender, tomato blistered and fish fully cooked. The stuffing and sweet potato were pre cooked so no stress there. Top with finishing salt and lemon juice if you want. Time to shut off the grill and enjoy. This is a complete meal for 3-4 people.

Gluten Free Meat & Poultry

Salted Pigtail Rice And Peas.

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Arguably the easiest Jamaican Rice and Peas to make is the Slow Cooker version I shared a while back and while that’s one of my go-to recipes, IMHO when you add salted pigtail to the dish it takes on a new level of ‘comfort’. Served with a healthy side of Jamaican Style Steamed Cabbage and even in the middle of a bitter Canadian winter, you’ll be cozy, warm and well fed.

You’ll Need…

1 1/2 cup dried red kidney beans (soaked)
6-8 sprigs thyme
2 scallions (chopped)
4-6 cloves garlic (smashed)
1 medium onion (diced)
1 Scotch Bonnet pepper (see notes below)
8 pimento berries (allspice)
1/2 teaspoon black pepper
2 lbs salted pigtail (pre-cooked)
1/2 cup coconut cream
2 1/2 cups par-boiled brown rice (washed)
water (12-14 cups)

Notes! Soak the washed (dried) red kidney beans in water (covered) so it cooks faster. May I recommend that you follow along with the video below as much more about the recipe is discussed there. Especially how I pre-cooked the salted pigtail pieces. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific dietary requirements. I suggest you get your butcher to cut the salted pig tail into 1 – 1 1/2 inch pieces for you as they can be tough to cut through.

In a deep pot, put the pre-soaked red beans and any remaining water from soaking them overnight or at least 4 hours. Followed by the thyme, scallions, garlic, onion, pimento berries (allspice), black pepper and the Scotch Bonnet pepper.

With the Scotch Bonnet pepper (a habanero will work also) you have two options. As it cooks you can break it and release the heat or try your best to NOT break it while cooking and remove it near the end.

Turn the stove on high, add about 8 cups of water and the coconut cream.

Bring to a boil, then reduce to a simmer and cook for 90 minutes or until the beans are tender. Keep in mind that we did pre-cook the salted pigtail (see video). During the cook time you’ll need to add about 4-5 cups of water, keeping in mind that we still need liquid for cooking the rice.

NOTE! if you don’t have coconut cream, you may use 2 cups of coconut milk and leave out 2 cups of the water I mentioned.

Wash the rice with cool water and repeat until the water runs clear. Now into the pot and raise the heat to bring it back to a boil.

Reduce to a rolling boil / simmer and cook for about 20-25 minutes or until the rice is tender. If you use white rice, it will cook quicker and you’ll need less liquid.

No, we didn’t add any salt to the dish as the remaining salt from the salted pigtail should be enough to season the dish. However, taste it at this point and adjust the salt to your liking. This is also when you’d remove the whole Scotch Bonnet pepper if you didn’t want the sort of kick.

Turn off the heat and cover the pot. After 8-10 minutes you can go in with a fork and fluff it if you want. Enjoy!

Personally I thin that this version of rice and peas is better a bit wet or NOT Shelly!

Gluten Free Meat & Poultry

Caribbean Curry Cow Heel (cow foot).

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In some parts of the Caribbean “Chow Heel” is also known as “Cow Foot”, and while those outside our culture may find it a bit offensive to eat such a part of the animal, it’s a comforting, tasty and nutritious dish. It’s deep rooted in our history from slavery to indentureship and beyond.

You’ll Need…

2 1/2 tablespoon Olive oil
1 large onion (diced)
5 cloves garlic (smashed)
1 teaspoon cumin (Geera) seeds
2 tablespoon Caribbean Green Seasoning
1 tablespoon ground Masala
2 1/2 tablespoon Curry powder
2 pimento peppers (seasoning peppers)
1 1/2 cup water
1 tablespoon black pepper
6 pimento berries
3/4 teaspoon ground cinnamon (or 1 stick)
1 Star Anise
1/2 teaspoon Sichuan peppercorns
3 Cardamom pods
2 bay leaves
2 Scotch Bonnet Peppers (see note below)
2 thick slices of ginger
4 1/2 lbs cow heel
3/4 tablespoon salt (adjust)
5-10 cups water
3 tablespoon cilantro (chopped)

Notes! Please get your butcher to cut the cow heel pieces for you with their band saw as your knives won’t be able to. I used 2 hot peppers in the dish as I like curry very spicy, that’s optional or leave the peppers whole as it cooks and fish then out near the end. Be mindful that if you break them, you’ll release the beast. If making this dish gluten free, please go through the list of ingredients to ensure they meet your gluten free dietary requirements. May I suggest that you follow along with the video below as much more about the recipe is discussed there.

I forgot to mention that it’s important that you wash the pieces of cow heel with the juice of a lime or lemon and cool water. Drain after. If you don’t have lemon or lime, use 1 cup white vinegar and water.

Heat the olive oil (use any oil you prefer) on a medium flame in a deep solid pot, followed by the garlic, onion and cumin seeds. Turn the heat down to low, then continue by adding the Caribbean Green seasoning, ground Masala and curry powder. Cook for 4 minutes on low.

Add the pimento peppers (if you can source it), then turn the heat back up to med/high and add the 1 1/2 cups water. Bring to a boil.

Once boiling add the allspice berries, black pepper, cinnamon, Sichuan peppercorns, cardamom, star anise, bay leaves and Scotch bonnet pepper. Turn the heat down so you have a rolling boil.

When the liquid has reduced by about 2/3 or so, add the ginger followed by the cow heel to the pot and give it a good mix.

Add the salt and 6 cups of water. Bring it up to a boil.

Once it comes up to a boil, reduce it to a simmer, lid on slightly ajar and cook for 2 hrs and 50 minutes to 3 hrs and 15 minutes or until it’s tender. You will be required to stir every 20 mins and it will need more water as it reduces.

Remove the hot peppers if you wish, along with the star anise, slices of ginger, bay leaves and if you can get the pimento berries as well. Taste and adjust the salt. If the cow heel is tender and you’re happy with the consistency of the gravy, turn off the stove or add more water and continue cooking.

Mix in the chopped cilantro and get ready to enjoy a delicious curry dish. Yes you can use a pressure cooker and cut the cook time by about 1/2 at least. However from my experience you won’t get the same deep rich flavor as you would with a low and slow braise.

Gluten Free Side Dishes

Incredible Apple Chow.

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Most recently I shared the Lychee Chow recipe, which became an instant hit with fans and those only now stumbling onto my little space on the internet. Like all of the other “Chow” recipes I’ve shared, they all have their own uniqueness based on the main ingredient used. However I came to realize over the years that apple chow is indeed my favourite.

You’ll Need…

2 lemons (juice)
1 lime (juice)
4-6 cloves garlic (crushed)
2-3 Habanero Peppers (sliced thin – adjust)
4 Chadon Beni leaves (sliced thinly)
7-8 small apples (crisp)
3/4 teaspoon salt
1/2 – 3/4 cup water

Notes! Please follow along with the video below as much more is discussed there. Including how many hot peppers to use (and types) and why peeling the apples gives a better result. Should you not be able to source the Chadon Beni (culantro), you may use 2 tablespoons of finely chopped Cilantro (coriander). If making this dish gluten free, please go through the full list of ingredients to ensure that they meet your specific gluten free dietary requirements.

In a large bowl, squeeze in the lemon and lime, then add the garlic and Scotch Bonnet peppers. Please wear gloves when handling such hot peppers and remember to wash your hands with soap and water immediately after.

I explained in the video that starting this way means that when you add the apple pieces, they will not discolor. Add the chopped Chadon Beni (culantro) at this point as well.

As I add the peeled and chopped apple pieces (be sure to use a variety of apples which are crisp as soft apples will take on a weird texture) I stir to coat with the juices in the bowl.

Once you’re done adding all of the apple pieces, sprinkle on the salt and black pepper.

At this point you’ll pour the water directly over the areas where the salt was added. This will assist in dissolving the salt.

Stir well, then into the fridge to marinate (or soak as we say) for 30 minutes.

It will keep in the fridge for a few days, but rest assured it will be gone before. Save the liquid and add a few more apples if you want. This is one of my fav snacks, especially during the hot days of summer when I have a cool drink in hand sitting out back in the garden. IMPORTANT! This will be very spicy.

Gluten Free Main Dishes

Egg And Aloo (curry egg with potato).

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Did your mom fry the eggs after boiling them and before making the curry? While it seems that’s the traditional way of making this comforting dish, our mom would simply boil the eggs and add them (cut in 1/2) to the curry base. Additionally I don’t recall that she ever added potatoes or aloo to it.

You’ll Need…

3 tablespoon veg oil
7 hard boiled eggs
1 medium onion (diced)
3-4 cloves garlic (smashed)
1/2 teaspoon black pepper
1 scotch bonnet pepper (optional)
1 teaspoon ground masala
1 1/2 – 2 tablespoon curry powder
1 3/4 cups water
1 medium tomato (diced)
3/4 teaspoon salt (adjust)
4 medium potatoes (pre-boiled in salted water)
2 tablespoon chopped parsley

Notes. May I recommend following along with the video below as much more about the recipe is discussed there. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. You’ll notice that I finished with chopped parsley, traditionally chopped Chadon Beni (culantro) would be used. Alternatively chopped cilantro (coriander) could be used. Should you want to add Caribbean Green Seasoning after adding the onion and garlic, it would make a great addition.

Heat the oil in a wide pan over medium flame and fry the boiled eggs (peeled) until they form a slight crust and take on a golden color. How dark you want it is totally up to you. Remove and set aside.

Reduce the flame to low and add the onion, garlic, black pepper, scotch bonnet pepper (any spicy pepper you like and in the amount you can tolerate), ground masala and cook for 3 minutes (same pot).

Now add the curry powder of your choice and cook for a further 3-4 minutes on low.

Turn the heat up to med/high and add the water, which you’ll bring to a boil. Then add the diced tomato and salt and cook on a rolling boil for 4 minutes (med/low heat).

It’s now time to add the pre-boiled potato (aloo) to the pot.

This will allow the potatoes as well as the eggs to absorb that lovely curry sauce we created. Add the eggs back to the pot now.

Tuck everything under the curry sauce and cook on a simmer for 4-5 minutes.

Now determine if the salt is to your liking and adjust if necessary, then top with the chopped parsley and reduce the sauce or gravy to the consistency you prefer. In my case I shut off the stove after adding the parsley and allowed the pot’s residual heat to thicken things up for me.

Mom would usually serve this with Sada Roti, but I was too lazy to deal with flour, so I heated a buss-up-shut (paratha) roti I had in the freezer.

Should you want to add a teaspoon of ground roasted cumin (geera) the final 3-4 minutes of cooking, it will further enhance this curry dish.