There are several variations to fish soups as you make your way up and down the island chain of the Caribbean, so there’s no surprise that I have several recipes in my repertoire. This version is very similar to the fish broff (broth) you’d find in Trinidad and Tobago, which I shared a few years back. Fairly light when compared to the thick stew-like soups we enjoy in the Caribbean, but you can certainly add yams, green cooking bananas, sweet potatoes, dasheen and other ingredients if you like.

You’ll Need…

1 fish head (I used a halibut)
2 cups cubed Cod fish
1/2 large onion
3 scallions
2 tablespoon chopped cilantro
1 whole scotch bonnet pepper
8-10 cups water
2 fish stock cubes
1/4 teaspoon black pepper
1 tablespoon veg oil
1 large potato (cubed)
1/2 lime (juice)
2 cloves garlic
3 sprigs thyme
1 stalk celery
2 cups cubed pumpkin
small bunch watercress (thick stems removed)

* If making this gluten free, do go through the entire list of ingredients to ensure it meets with your specific gluten free dietary needs. (especially the fish stock cube). It’s important that you ask the person in your fish market to clean the fish head for you if you’re new to handling fish.

Heat your soup pot on a med heat and go in with the veg oil. Now add the thyme, celery, onion, scallions and black pepper. Turn the heat down to low and allow that to cook for about 4-5 minutes.

Add the fish head and black pepper and give it a good stir. Then add the water and fish stock cube (if you prefer to use fish stock instead of water, you can certainly do so). Turn the heat to high and bring to a boil.

As it comes to a boil add the diced potato and pumpkin.. then reduce to a rolling boil and let it go for 10 minutes.

Now add the lime juice, cilantro and cubed pieces of Cod and continue cooking for a final 10 minutes. So in total it will cook for 20 minutes from the time it came to a boil. You will notice that I did not add any salt as I find that the sodium content in the fish stock cube is enough to season the soup, however you can taste and adjust accordingly.

I must mention that I added the scotch bonnet pepper when the soup came to a boil, whole. As I wanted the flavor but not the raw heat. At the end of cooking you have two options.. remove it or burst it open and release that Caribbean sunshine (heat). Turn the stove off and add the watercress. The residual heat will heat through the cress!

A lovely light soup as I said at the top, with wonderful flavors of the Caribbean. I must warn you that the fish head will have bones, so be mindful of this when serving this to kids. You will also notice (depending on the fish you use) that it can be a bit oily, so try and skim off some of that oil as it settles at the top of the soup.

Serve with wedges of lime or lemons and some extra watercress will not hurt!

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).

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Gluten Free Meat & Poultry

Oven Roasted Chicken Drumsticks Recipe.

May 27, 2025March 18, 20154 Comments

Simple, Quick and Tasty! Three words which embodies this chicken recipe. I had a request on Twitter a while back asking for a simple but tasty way to do chicken in the oven on those weeknights when you want to eat well but not spend all night in the kitchen. Though I’ve shared several oven roasted chicken recipes in the past, I went into my personal repertoire, for one I do on the regular for my family. The flavor you get from that hint of ginger, allspice and the sweetness of the roasted peppers, will definitely have your family asking for seconds.

You’ll Need..

3 lbs chicken drumsticks (chicken wings work great as well)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 scotch bonnet pepper (optional)
8-12 grape tomatoes
2 medium onions
1 bell pepper
2 scallions
pinch allspice
2-3 tablespoon olive oil
1 tablespoon parsley
4 sprigs thyme
1 teaspoon Worcestershire sauce
1/ teaspoon grated ginger
1 clove garlic

TIP! Optionally you can add a bit of 5 spice powder and sesame oil for a lovely Asian twist. IMPORTANT: If doing this recipe gluten free, do pay attention to the ingredient list (especially the Worcestershire sauce) to ensure it meets with your specific gluten free dietary needs.

Chop the onion, bell pepper, parsley, tomato, scallions and scotch bonnet pepper. If you’re concerned about the heat of the scotch bonnet, you can leave it out or don’t include any of the seeds nor the white membrane surrounding the seeds. That’s where the raw heat will be.

Drizzle on 1 tablespoon of the olive oil in an oven proof dish, then go in with all the other ingredients (including the chicken) and toss well. Now go in with the remaining olive oil and mix well again. Place in the fridge to marinate for a couple hours. Or if you’re in a rush, you can put it immediately into a preheated 425 F oven (middle rack).

To protect your baking dish (less work to wash later) you can line it with tin foil. If you’re wondering.. I used the middle rack in the oven. Roast for about 45 mins and half way though, toss so all sides get that lovely golden finish. For more color you can turn on the ‘broil’ setting on the oven (about 550 F) the last 4-5 minus of cooking.

I used the thyme with the stems as I like getting as much flavor out of it.. if you do, remove the sprigs after roasting. If you want pan juices, you can always add about 1-2 cups of chicken stock at the start of roasting. To make this a one (pot) dish you can always add some potato wedges and carrots.. adjust the salt accordingly.

Gluten Free Seafood

String Beans With Shrimp In A Rich Caribbean Curry.

February 17, 2015February 17, 20151 Comment

When you grow up in the ‘country’ areas on the islands, you’re sure to have a kitchen garden where most of the vegetables, herbs and peppers you use in in the kitchen, comes directly from. My brother and I were gardeners from a very young age (not by choice.. especially when we wanted to run football and not tend to plants). Looking back, it seems we always had some sort of beans planted in that small plot of land at the back of our home. Maybe this is where my love for beans of all types originated? In this recipe we’ll use two of my favorite ingredients, string beans and shrimp along with that curry base, this will definitely be delightful.

You’ll Need…

1 lb shrimp
1 teaspoon Caribbean green seasoning
1 teaspoon veg oil (marinating the shrimp)
1 tablespoon veg oil
1/2 cup water
1/2 cup diced bell pepper
1/4 scotch bonnet pepper
3 cloves garlic
1/2 medium onion
1 heaping tablespoon curry powder
2 lbs string beans (any type of green beans)
1/2 teaspoon salt (adjust accordingly)
1/4 teaspoon black pepper

Note: You can use bodi (yard beans), French beans or just about any green beans you enjoy! If doing this recipe gluten free, please go through the entire ingredient list to make sure they meet with your specific gluten free dietary requirements. Be mindful that most curry powder may have flour as a filler, so do read the label.

Trim the edges off the beans, cut into 1 1/2 inch pieces and wash/drain. Dice the peppers, onion and garlic. Remember when handling scotch bonnet peppers you must wash your hands with soap and water immediately after. Peel and devein the shrimp, then season with the green seasoning and the teaspoon of vegetable oil and set aside to marinate for about 10-15 minutes.

Heat a wide pan on medium heat, then add the seasoned shrimp and cook for about 3-4 minutes. Then remove from the pan and set aside as we don’t want to overcook the shrimp (they will go rubbery).

Burn off any liquid in the pan, then add the tablespoon of veg oil and go in with the diced onion and garlic. Turn the heat down to low as we don’t want to burn the garlic but get that lovely flavor out of it. Cook for 3-4 minutes.

With the heat still on low, toss in the curry powder and black pepper, stir well. In this step we’ll toast the curry to release the rich flavors of the spices which makes up the curry blend. This step will also cook-out the sort of raw curry taste.

The curry will go dark and grainy.. that’s exactly what we’re looking for. Turn the heat up to medium and add the trimmed string beans as well as the scotch bonnet pepper. Mix well to get all that lovely curry goodness from the bottom of the pan. Now add the water, cover the pan and bring it up to a boil. When it comes to a boil, lower the heat to low, cover the pan and cook for about 12 minutes. Don’t forget to add the salt at this point as well.

At this point it’s time to go in with the previously cooked shrimp and diced bell peppers and turn up the heat to burn off any liquid at the bottom of the pot. Taste for salt (adjust accordingly) and cook longer (or less) depending on how you like your beans cooked. To stretch this dish you can also add some diced tomato near the end.

You should have plump and juicy shrimp, tender beans and that curry will bring it all together. For a more rich flavor you can use coconut milk instead of water in the cooking process. You may notice that I included some of the seeds of the scotch bonnet pepper.. be mindful that will increase the heat level as most of the heat in such hot peppers are in the seeds and white membrane surrounding the seeds.

Gluten Free Vegetarian

Gluten Free Vegetarian Pelau Recipe.

March 18, 2015February 12, 201515 Comments

With the increase in demand for both vegetarian and gluten free recipes, I thought I’d take one of the most traditional dishes of the Southern Caribbean and remove a key ingredient – meat! Meat lovers can tune in here for the Chicken pelau video. This one pot dish was a must whenever we’d spend a day at the beach, go to the Oval to watch touring cricket teams and whenever pigeon peas was in season. back then freshly shelled peas were used, but today living in North America I have no choice but to reach for the canned stuff. I assure you, you won’t know there isn’t meat in this dish when it’s done ‘bubblin’ and you serve yourself a plate.

You’ll Need…

1 1/2 cups pigeon peas (1 can)
1 large carrot diced
1/2 cup celery (diced)
2 cups rice (brown par boiled)
1.5 cup coconut milk
2.5 cups water
2 scallions
2 pimento peppers (optional)
2 bird’s pepper (bird’s eye)
1/2 cup diced bell pepper
1 tablespoon parsley
2 sprigs thyme
2 cloves garlic
1/4 teaspoon grated ginger
3/4 teaspoon salt
1 heaping tablespoon brown sugar
1 tablespoon veg oil
1 teaspoon Worcestershire sauce

Dice, chop and slice the carrot, celery, peppers, scallions and scallions. Drain the can of pigeon peas and rinse with cool water..drain. In a deep pot on medium high heat, add the veg oil, then go in with the brown sugar. As we’ve done with other Caribbean “stewed” dishes, we want to get that rich color and flavor from the caramelized sugar.

This is the only critical step in making this vegetarian pelau as if it goes beyond the amber/frothy color we’re looking for the finished dish WILL have sort of burnt taste and we don’t want that. The sugar will melt, then go a rich golden colour, before going frothy and a deep amber color. This is when we want to go in the diced carrot, celery and pigeon peas. TIP: Use a spoon which can withstand high heat (no plastic), make sure the peas are drained well after washing as we don’t want any liquid and the spoon should have a long handle as the melted sugar can jump-back at you. Move around the vegetables and let it cook/brown for about 4 minutes.

Now you will have a deep brown base to help color the entire dish (pelau isn’t supposed to be pale..according to my mom). Add the other ingredients, with the rice, coconut milk and water going in last.

If you’re new to Caribbean cuisine, you may not know that we wash our rice before cooking. This removes some of the excess starch and any debris that may be in the rice from the mill. You have 2 options. 1 – Place the rice in a strainer and run water through it. Massage and keep rinsing until the water runs clear. Option 2 – place the rice in a deep bowl, cover with water and massage with your hands. the water will go cloudy – drain and repeat until the water is clear.

Go in with the bird’s eye pepper (leave whole so we get flavor and not the raw heat – remember to remove them before serving). Bring to a boil, then reduce to a gentle boil with the lid on the pot. Stir every 5 minutes and cook for about 25-30 minutes.. until all the liquid is gone. Do remember to taste for salt and adjust accordingly. TIP: If you find that the pelau is pale in color you can go in with a bit Caribbean food browning. There are two ways people like their finished pelau. Grainy rice (my way) or a bit overcooked with the rice being a little mushy or creamy. So adjust your cooking time to accommodate your preference.

Besides liking my pelau grainy, it MUST be piping hot – to the point where with every fork full I have to suck air in at the same time to help cool it down or risk burning my mouth. Don’t ask me why – that’s just the way I like it! This vegetarian gluten free recipe is simply outstanding and I assure you meat eaters you will not miss that chicken or salted meats we normally use. Traditionalists will want to reach for that Golden Ray (salted butter) to give it that wicked ‘creole’ taste, but do remember we’re doing this one vegetarian.

If you’d like to request a recipe, hit me on Twitter @Obzokee and we’ll get to it! If you’re doing this recipe gluten free do go through the complete list of ingredients to ensure they meet with your specific gluten free diet.

Gluten Free Rice & One-Pot Dishes Vegetarian

Rice Cooker Jamaican Rice And Peas Recipe

May 28, 2025January 2, 201526 Comments

Most people who are new to Caribbean cuisine at one point or the other, always end up trying to make Jamaican style rice and peas (peas and rice?). Sadly if you’re not seasoned at making rice and peas, it can be a bit challenging. You always risk ending up with rice which is overcooked and soggy. With this in mind, I decided to share a fool-proof way of cooking Jamaican rice and peas, with the same flavors and texture you’d get from the conventional method of cooking this dish. However we’ll employ the use of a rice cooker!

You’ll Need…

3 cups (rice cooker sized cup) brown par-boiled rice
1 cup coconut milk
1 scallion
1 tablespoon thyme (fresh)
1 cup red beans (from a can)
1/4 habanero or scotch bonnet pepper (diced)
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon allspice (pimento berries)

* water according to your rice cooker directions for cooking brown rice
* treat the one cup of red beans as rice, so adjust your water according to the rice cooker instructions

Yes, it’s always confusing to people outside the Caribbean when we say rice and ‘peas” and technically we use red beans and not peas. Wash the rice.. either you put it in a deep bowl and pour cool water over it, massage it with your hands, then pour that cloudy water out. Repeat until the water is clear. I usually just put the rice in a strainer and allow water to flow through it, while I work my fingers through it. Basically the same.. till the water runs clear.

Place the washed rice into the rice cooker, then add all the other ingredients and give it a good stir. Then top with water according to your rice cooker’s instructions and set it on cook.

Half way through the cooking process, I like giving it a stir to make sure everything is mixed well and the heavy red beans don’t sink to the bottom of the rice cooker.

Please note that we have natural sugars from the rice and coconut milk so after the rice cooker is done cooking and goes into the ‘keep warm” cycle.. you may want to turn it off. If not it can start to ‘cake’ at the bottom of the rice cooker the longer it remains on the heat setting. Give it about 10 minutes after cooking, then take a fork and gently work the rice so you get what my Jamaican friends call “shelly” rice (grainy).

Basically this is the simplest way to make perfect Jamaican rice and peas, without the stress of ending up with soggy rice. Should you encounter any problems or need clarity on anything, do use the contact link (top of page) to get hold of me. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Note: remember when handling scotch bonnet and other hot peppers, to wear gloves and wash your hands with soap and water immediately after.

Gluten Free Vegetarian

The Ultimate Coconut Rice Recipe (gluten free and vegetarian).

November 26, 2014November 26, 20144 Comments

I was recently challenged to put together a coconut rice recipe, however the recipe must be foolproof. According to the person who emailed me, they have a difficult time cooking rice as it usually ends up a messy mush in the pot or under-cooked. They were looking for perfectly cooked coconut rice, grainy in texture and rich in Caribbean coconut flavors. Being a rice dish I thought it would be a good time to also have it appeal to vegetarians and friends on a gluten free diet at the same time.

In order to make this as fool-proof as possible I employed the use of my rice cooker .. let’s get cooking!

You’ll Need…

3 cups (rice cooker size) brown rice (long grain parboiled)
1/2 cup raisins
1/2 cup dried cherries (or any dried fruit you like)
1 bird’s eye pepper (bird pepper)
1/2 teaspoon salt (adjust to your liking)
1/4 teaspoon black pepper
1/2 cup unsweetend coconut shreds
1 cup coconut milk
1/2 teaspoon thyme
1 tablespoon parsley
1 scallion
1/2 cup raw cashew nuts
*water (According to your rice cooker instructions)

*Note: dried cranberries, mango and/or pineapple will work great as well. Be sure to go through the entire ingredient list if doing this coconut rice gluten free to ensure it meets with your specific gluten free dietary needs.

In a dry (non-stick works best) pan on a low heat gently toast the coconut shred/flakes and cashews for about 3-5 minutes and set aside.

Chop the scallion, parsley and thyme, then wash the rice. There’s usually a lot of grit in rice, so it’s important that you always wash it first or when cooked it can be gritty. To wash rice you have two options. Option 1 – place the rice in a deep bowl, cover with water and use you hands to massage the rice. As you do so you will notice the water will go cloudy. Pour out that water and repeat the steps until the water is no longer cloudy. Option 2- Place the rice in a strainer (fine mesh) and run cool water over it while using your hands to massage the grains. The water will go from cloudy to clear in a quick time.

Important Note: I noticed that my rice cooker’s cup is a bit smaller in size than an actual measuring cup, so I used the rice cooker’s measuring cup.

It’s now time to put everything into the rice cooker and allow it to do it’s thing. First went in the washed rice, then the scallion, thyme, black pepper, parsley and salt. Give it a good mix, then go in with the dried fruit, toasted coconut and cashews. Top with the bird’s eye pepper and it’s important that you leave it whole so you get the flavors and not the raw heat. Break if you want the heat.

Now go in with the coconut milk and it’s time to top with water according to your rice cooker’s instructions. There were 3 cups of rice and I treated the dried fruit as a cup of rice as well. So looking at the mark on my rice cooker for brown rice, I added enough water as if cooking 4 cups of rice. It’s now time for the rice cooker to give us perfectly cooked coconut rice. I must mention that 10 minutes into cooking I did give it a stir to make sure all the heavy stuff didn’t gather at the bottom of the cooker.

As you go through this recipe you’re saying to yourself..wow this is indeed a fool proof way of making coconut rice Chris doh lie! Such a delicious one pot dish, that’s vegetarian and gluten free as I mentioned above. Screaming with Caribbean flavors!

Tip: After my rice cooker stopped cooking and went to the ‘keep warm’ setting I gave it five minutes then I unplugged it. I find that with the natural sugars from the rice and dried fruit (plus the coconut), it will have the tendency to start caramelizing the longer its on a heat setting. Be sure to use a fork to work the rice a bit so it goes a but fluffy in the rice cooker (when done cooking).

Gluten Free Meat & Poultry

Amazing BBQ Ribs In The Oven (recipe).

May 27, 2025November 20, 201414 Comments

Every July I go in search of smoke, flame and flavors with our annual month of grilling. And in doing so I usually get a number of emails from people without a grill/bbq pit who are in search of that sticky goodness you get with grilled meats. Here’s my take on doing bbq pork ribs during those cold winter months, in the oven. Remember if you’re doing this recipe gluten free, you will have to use your favorite gluten free bbq sauce for the finishing touches near the end.

You’ll Need…

1 rack of ribs
1/2 teaspoon nutmeg
1/2 teaspoon allspice
1/2 teaspoon ground ginger
1 heaping tablespoon brown sugar
1/2 teaspoon fresh thyme
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon hot smoked paprika
1 cup bbq sauce (your fave)

The first step is to remove the thin membrane on the underside of the rack of ribs (pull with a paper towel for traction). Now this is optional, but for the rub to really get into contact with the open flesh and do it’s magic.. yea remove the thin membrane. Then I like cutting the rack into two pieces for easier handling.

Then is just a matter of placing all the ingredients (except the bbq sauce) in a bowl and give it a good mix. Now coat the ribs with this amazing rub you just made, cover with plastic wrap and put in the fridge for at least a couple hours to marinate. Try to really rub it into the meat with your hands.

Set your oven @ 300 F and then get 2 large pieces of tin foil and wrap each piece of seasoned ribs (make sure you keep all that lovely rub on the ribs) and seal them into 2 packages. Place then on a baking tray (so if they leak you won’t have a mess in your oven) and set them on the middle rack of your oven. Have then go for about 2 hours and 15 minutes.. by sealing the packages they will retain it’s moisture as they cook.

It’s now time to have some fun… remove them out of the oven (and tin foil) and place on a rack (if you have one) on a lined tray and hit them with a coat of your favorite bbq sauce. I lined the tray as I know the cooked-on bbq sauce will be difficult to clean later on. Set the oven on “BROIL” (basically high heat – above 450 F) and place the ribs back into the oven. NOTE: You will have to keep a close eye on these as the high heat will cause the sugars in the bbq sauce to burn. Give it about 3-5 minutes, then remove from the oven, turn over and slap on some bbq sauce and back in the oven for 3 minutes. Please repeat this 2 times so you get that lovely glaze combined with that sticky goodness of the bbq sauce.

Now here’s the thing… bbq traditionalists will say this is not bbq as there’s no smoke and though we can add a smoke pouch to the oven (who needs the entire house being smoky) this can stand on it’s own as being bbq (IMO). The rub will give this a wicked rounded flavor, the slow cooking in the oven will have these ribs fall-off-the-bones-tender and by using your favorite bbq sauce (remember to use gluten free if doing this recipe according to a gluten free diet), you’ll get those rich flavors you enjoy during the summer months.

Gluten Free Seafood

Curry Conch Recipe (conch curry).

May 28, 2025November 16, 20142 Comments

This recipe takes me back to my childhood days when my brother and I would go scavenging for conch (small and large black snails) in the rivers and ravines surrounding our small village (Guaracara). So to be clear, these are not the ocean conchs that’s turned into salads, soups and stews, especially in the Bahamas. It was like a treasure hunt for us, looking between roots, rocks and other debris in the water to find these. Good Times!

Luckily I across these in the frozen section of the Asian market we shop at, so I now have the opportunity to share this curry conch recipe with you.

You’ll Need…

1 lb conch (cleaned and cut into pieces)
1/4 teaspoon salt
1/4 teaspoon black pepper
1 1/2 tablespoon curry powder
1 heaping tablespoon Caribbean Green Seasoning
1/2 medium onion
2 tablespoon veg oil
5 cloves garlic
1/2 scotch bonnet pepper (adjust to your liking)
3 cups water (boiling)
2 scallions
1 tomato

Important: In the Caribbean we wash all meats and sea food with lime or lemon juice before seasoning/cooking, but in this case DO NOT do so. Instead rub with a bit of plain flour and water, drain and rinse. The acid from the lime or lemon juice will cause the conch meat to go really tough and no matter how much you cook it, it will not go tender. Also, if doing this recipe according to a gluten free diet, pay attention to the curry powder you use as some manufacturers add flour to the mix and it will not meet your gluten free dietary needs.

Wash and season the conch (cut into 1 inch pieces) with the salt, black pepper, Caribbean Green Seasoning, Scotch Bonnet and a bit of grated ginger (optional – not mentioned in the ingredient list). Give it a good mix and allow it to marinate for a couple hours in the fridge.

Heat the oil on a medium flame in a deep sauce pan (one with a lid) and go in with the diced garlic and onion – turn the heat to as low as it would go and let it cook for about 3 minutes. Then add the curry powder (heat still on low). This step we’re toasting the curry powder to release the flavors of all the spices which make up the curry powder. Cook for about 4 minutes, so you won’t get a raw curry taste when the dish is done cooking. It will go grainy, them clump and go darker and your house will have that lovely aroma of curry! Add a bit more veg oil if you find it’s starting to burn.

It’s now time to raise the heat to high and go in with the seasoned conch and stir well. Place the lid on the pan and bring to a boil. As it comes to a boil, reduce to a simmer, stir well and let it go for about 10 minutes. It will spring it’s own natural juices.

Now it’s time to really infuse the conch pieces with the curry, so turn up the heat to high and cook off all that natural juice which you see in the pan (lid off). It may take about 3-5 minutes. Go until you see the oil at the bottom of the pan, then go in with the boiling water and bring back to a boil. it’s important to use boiling water or again the conch will go tough.

Once it comes to a boil (we need patience now) reduce the heat to a gentle simmer, have the lid slightly ajar and let that go for about 1.5 to 2 hours. Yes it does take a while to go tender (this is VERY gamey). Remember to stir every 10 minutes or so.

After you’ve achieve the sort of tenderness you like, taste for salt, then turn up the heat to thicken the gravy. In most cases you’d find that traditionally curry conch is cooked dry (no gravy). The last 5 minutes of cooking is when you’d go in with the chopped tomato and scallions to give the dish a bit of color. You can even add a bit of chopped shado beni or cilantro if you like.

In my case I left it with a thick gravy as I was having this with steamed rice.

Looking back I can also remember mom would never want us to go unsupervised to the river and we would always get into problems with her. UNTIL we figured out how she knew when we went o the river and ravines – our legs would be dry and dirty from the muddy water. So we started taking coconut oil with us to use as lotion after playing in the river. BTW.. we never ate the conchs we’d catch and even today curry conch is not my thing.

Gluten Free Meat & Poultry

Jerk Chicken Fried Rice.

May 27, 2025November 5, 201410 Comments

Having leftover rice is quite normal in our home as I purposely make extra and store it in the fridge for making quick and tasty fried rice dishes. However when it comes to having ‘extra’ jerk chicken.. let’s just say that we’re true carnivores! With our girls off in college, sometimes I tend to forget and end up cooking the same amounts as if they were still living at home. Thus the extra jerk chicken in this case.

I love one pot dishes, especially ones where all the main components are already cooked.. like the rice and chicken.

You’ll Need…

4 cups cooked rice (I used long grain brown rice)
2 cups diced jerk chicken
2 scallions
1/4 teaspoon black pepper
2 tablespoon soy sauce
1 tablespoon oyster sauce
1/2 teaspoon sesame oil
1 cup cabbage (chopped)
1 carrot diced
1/2 large onion diced
1 clove garlic (diced fine)
1 tablespoon vegetable oil
1 cup diced bell pepper
1 cup peas (frozen – thawed)

* optional – 1 teaspoon grated ginger
Note: To make this dish fully gluten free ensure that the marinade you used in making the jerk chicken was gluten free (pay attention to the soy sauce used) and double check the oyster and soy sauce called for in the ingredient list above. White rice will also work excellent with this dish.

It’s important that the rice be kept in the fridge (even if it’s fresh rice you cooked specifically for this fried rice dish) as it will help it maintain a grainy texture when this jerk chicken fried rice is done cooking. Dice the onion, garlic, carrots, bell pepper and scallion. Then strip the jerk chicken off the bones (I used both white and dark meat).. try to keep as much of the marinade that’s cooked onto the chicken pieces as it will really help make this, ‘jerk chicken’ fried rice.

Heat the oil on a medium flame in a deep/wide pan, then add the diced onion, garlic and black pepper (add the grated ginger at this point as well – if using), turn the heat down to low and cook for 2 minutes. Then raise the heat to medium and add the bell pepper, frozen peas and carrots – cook for 3 minutes.

Add the oyster sauce, sesame oil and soy sauce along with the pieces of chicken and cook for another 2 minutes.

Now go in with the chopped cabbage and chilled rice. Mix well and cook for about 3-5 minutes or until everything is heated through. Top with the scallions and you’e done. You’ll notice that I didn’t add any salt as both the rice and chicken was already cooked with salt and the soy sauce we added will be enough to perfectly season this fried rice. However, do taste near the end of cooking and adjust accordingly.

Your kitchen will have that wicked aroma of islands as the pieces of jerk chicken combines with the other ingredients to give you one of the best one pot rice dishes you’ve ever had. If you want you can also intensify the ‘jerk’ flavors by adding a teaspoon of you favorite jerk marinade to the mix (when we added the other sauces) and don’t forget you can kick this up even more with the addition of some finely diced “Caribbean sunshine” – scotch bonnet pepper.

Gluten Free Vegetarian

A Classic Tomato Salad With Heirloom Tomatoes (Vegetarian & Gluten Free).

November 9, 2014October 16, 20141 Comment

Where did the taste, flavor and scent of tomatoes go? As a kid on the islands I remember helping mom and dad in the garden, which meant getting between the tomato bushes during harvest time to pick those lovely beauties off the tree (yes, I’ve had a love affair with tomatoes since as early as I can remember). The scent of the tomatoes would remain on your hands for a full day (or two), even after you’ve washed with soap and water. Back then I didn’t care much for the scent (or the itch from being between those buses in that HOT Caribbean sun), but oh how I miss that lovely aroma from the ‘pretty’ store bought tomatoes we get in North America.

With a good crop of heirloom tomatoes this past summer, I thought I’d share a quick and delicious way to enjoy a tasty tomato salad. I grew my own tomatoes (very much like the ones I grew up enjoying), but you can now go to the ‘organic’ section of your grocery store and find them there.

You’ll Need…

heirloom tomatoes
grape tomatoes
2 tablespoon olive oil
1/2 lemon juice
1/4 teaspoon sea salt
fresh ground black pepper
2 small white habanero peppers (optional)
1/2 small red onion
1 tablespoon parsley (mint or basil)
2 tablespoon goat cheese (crumbled)

Plus you can also add some chopped walnuts, balsamic vinegar, cucumber and avocado if you wish.

Note: I used about 4-6 cups of tomato in total (mix of both heirloom and grape).

Wash and prep all the ingredients for the salad. Using a pairing knife, remove the stems off the tomatoes then slice in different shapes and thickness. I like cutting a cross at the bottom of the grape tomatoes (not deep) so we can get them to bleed out some of their sweetness and to get the flavors of the lemon juice, herbs and onion infused in them. By cutting the larger tomatoes in different sizes and shapes (rounds and wedges) you’ll find that the finished salad will be more ‘eye-catching’!
Slice the onion relatively thin (in rounds), if using a hot pepper (white habanero or whatever you like or have) be sure to dice if very finely and chop the parsley.

Basically all you have to do now is add everything (except the cheese) to a large bowl and gently mix. The tomatoes will have the tendency to break apart, so do be gentle. I would recommend serving immediately after mixing everything together or give it about 5 minutes to let the tomatoes release some of it’s wonderful natural juices. If you’re making this ahead of time, do not go in with the goat cheese, salt, lemon juice and olive oil until you’re close to serving. Remember to only top with the goat cheese (no need to mix in)

according to wikipedia.. heirloom tomato (also called heritage tomato in the UK) is an open-pollinated (non-hybrid) heirloom cultivar of tomato

If you’re like me and know what ‘real’ tomatoes are supposed to taste like (and miss them) I recommend trying your hands at growing heirloom tomatoes in your garden (grows well in containers as well). You can get the seeds online and most plant nurseries stock the baby plants in the spring.

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