Lately I’ve been doing a series on YouTube called #MeatFreeMondays and it’s been an overwhelming success with fans, though some of the recipes are not necessarily “Caribbean”. The following Kale Salad is one of those demos I shared a while back… which in my humble opinion is one of the best ways to put Kale to use. Kale can be somewhat tough, so by bruising the leaves it breaks down some of the fiber and makes it much more delicious. Especially with the quick vinaigrette we’ll dress it with.

You’ll Need…

1 bunch Kale (about 1 – 1 1/2 lbs)
1/2 small red Cabbage
1 avocado (cubed)
1 small shallot (diced fine)
1/2 cup olive oil
1/3 cup red wine vinegar
1 heaping teaspoon sugar (white)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 lemon

1 cup nuts (mixed)
1 teaspoon olive oil
1/4 teaspoon curry powder

Important! If doing this recipe Gluten Free please go through the entire list of ingredients to make sure they meet your specific Gluten Free dietary requirements.

Trim the Kale (remove the tough ribs and discard), then rip into bite-sized pieces and wash well with cool water.

Cut the cabbage into strips and add to the Kale.

In a bowl whisk the shallot, salt, black pepper, lemon juice, vinegar and sugar together. Then pour over the cabbage/kale combo. If you wanted to add some dried pepper flakes or some freshly diced Birds Eye pepper to the dressing, feel free to do so.

Mix well, then go in with your hands and be rough – squeeze the kale and cabbage as to bruise the leaves. Try you best to really break down the Kale so it’s easier to enjoy in the salad.

Heat the olive oil in a wide pan (or a dry pan if you wish) on low heat and toast the nuts to warm them through and to help bring out a bit of the ‘nutty’ flavor in them. Toss in the curry powder (optional) and cook for a few minutes. I used a variety of nuts, but you can stick to one of your faves. Now top the salad with the diced avocado and nuts… dig in.

In under ten minutes you’ll be enjoying one of the best kale salads you’ve ever had- guaranteed! But be sure to be rough with the kale leaves when you work in the dressing or you’ll find it a bit chewy.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Meat & Poultry

Curry Chicken With Bodi (aka Yard Bean or Bora).

May 27, 2025December 4, 2018Leave a Comment

Here’s a dish I grew up enjoying, but rather than starting with the chicken as I’m about to show you, mom would typically use curry or stewed chicken she made the day before. After sharing similar recipes using both French and String Beans, I was asked to do this version.. with Bodi (aka Bora or Yard Beans). The only real difference in using Bodi is that it can be a bit tougher and needs a few extra minutes to go fully tender.

You’ll Need…

3 lbs chicken (cut into 2-3 inch pieces)
1 tablespoon Caribbean Green Seasoning
1 teaspoon salt (adjust)
1/4 teaspoon black pepper
1/4 scotch bonnet pepper (optional)
2 tablespoon veg oil
2 – 2 1/2 tablespoon curry powder
1/4 teaspoon cumin seeds (geera)
1 shallot (or small onion)
5-7 cloves garlic
1 bundle Bodi (about 4-5 cups when trimmed)
1 – 1 1/2 cup water

Note: Add more Scotch Bonnet when cooking the ‘curry’ at the start for an extra kick to the dish. Important! If doing this dish gluten free, please go through the entire list of ingredients to make sure they meet with specific gluten free dietary needs. Especially the curry powder you use as some may have flour as a filler.

Clean and trim the chicken (fat and skin etc) then season with the salt, black pepper, Caribbean Green Seasoning and scotch bonnet pepper. Be sure to wash your hands with soap and water after handling the spicy pepper. Allow to marinate for 1/2 hour.

During this time you can trim and prep the Bodi. Cut off the tips (discard) then cut into 1-1 1/2 inch pieces, wash with cool water. To keep it fresh I usually leave the trimmed bodi (any beans I use) covered in cool water in a deep bowl.

Heat the veg oil in a deep pot on a medium flame, then go in with the sliced shallot (substitute an onion if necessary) , and garlic. Turn the heat to as low as it will go and cook for about 3-4 minutes. I added a few extra slices of scotch bonnet pepper for an extra kick.

Add the cumin seeds and stir well, then add the curry powder and cook for another 3-5 minutes. This will ensure we won’t get a “raw” curry taste at the end, plus it will allow the spices which makes up the curry powder to bloom and give us an amazing curry base. The longer you cook the ‘curry’ the darker it will get. Heat still on low as we don’t want things to burn.

Now crank-up the heat to high and start adding the marinated chicken to the pot. Yes it’s ok if the marinade goes in too. Stir well to coat the chicken with that lovely curry base.

Put the lid on the pot and turn the heat down to medium. It will spring it’s own natural juices. after bout 5-7 minutes, remove the lid, crank up the heat and burn off that liquid. That will infuse the chicken with the curry flavor. Then add the trimmed Bodi to the pot and stir well. heat on high.

Swish around the water in the same bowl you marinated the chicken in to pick up any remaining marinade, then add that water to the pot. Bring to a boil, then reduce to a simmer and cook with the lid on for about 25-30 minutes.

After 25 minutes or so the bodi should be nice and tender and the chicken fully cooked. You may check for salt and adjust accordingly and you have the option of having a gravy or turn the heat up to burn off all the liquid. I was serving this on rice so I wanted a bit of gravy.

An amazing curry dish with chicken and beans, packed with Caribbean goodness. Excellent served with hot roti, rice or a side dish as you’d normally serve.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

Classic Curry Chickpeas With Potato & Spinach. #Vegan

May 28, 2025November 28, 20184 Comments

As a small fella on the islands, one of my favorite dishes mom would make was curry potato as we say “Curry Aloo” in Trinidad and Tobago. It was usually a Saturday morning meal, with hot Sada Roti and a side Mango kuchela. With my love for this dish, there are times I add a can of chickpeas (channa) and in this recipe we’ll also add some baby spinach to the mix, for the perfect mix in my humble opinion. I’ve already confessed my luv for all types of spinach greens.

You’ll Need…

2-3 tablespoon veg oil
1/2 medium onion (diced)
4 cloves garlic (diced)
1/2 teaspoon cumin seeds (geera)
1/2 scotch bonnet pepper (sliced thin)
1/4 teaspoon black pepper
2 1/2 tablespoon curry powder (madras blend)
1 teaspoon Caribbean Green Seasoning
3 large potatoes (2 inch cubes)
1 can chickpeas (rinsed)
1/2 lb baby spinach
1/2 teaspoon salt (adjust later)
2 1/2 – 3 cups water

Important! If doing this recipe gluten free, please go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the curry powder you use as some may have flour as an ingredient.

Heat a wide pan on a medium flame then add the veg oil and as it comes to temperature, turn the heat down to low and go in with the onion and garlic. Cook for 2-3 minutes on that low heat then add the cumin seeds, along with the scotch bonnet pepper and cook another 1-2 minutes. After which you can add the curry powder. Heat still on low. Cook for 3-5 minutes to cook off the raw curry taste one can usually get at the end if not cooked correctly.

If you find the pan is a bit too dry you can add a bit more veg oil. You should have a more grainy texture and the curry should be a bit darker by now. It’s time to add the potatoes to the pot. Turn up the heat to med-high and stir in well, to coat everything with that lovely curry base. Cook for 2-3 minutes, then add the chickpeas (I used 1 large can which I rinsed well under running water).

Add the water and the Caribbean Green Seasoning and bring to a boil.

As it comes to a boil, cover the pan slightly ajar and turn the heat down so you have a gentle bubble. Add the salt and cook for 25 minutes.

At this time it should be fully tender, so using your spoon you may crush some of the potato and chickpeas to thicken things up. Taste for salt and adjust, then add the baby spinach to the pot.

Put the lid back on and cook for another 2-3 minutes.. basically until the spinach wilts down and takes on the curry flavors a bit. This will thicken up further as it cools, so do keep that in mind.

In about 30 minutes you’ll be enjoying one of the best curry / vegan dishes you’ll ever have. be sure to have some roti to dip and scoop.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Meat & Poultry

Caribbean Stewed Chicken with Mushrooms and Green Olives

May 28, 2025November 13, 2018Leave a Comment

In my humble opinion, nothing beats a classic pot of Caribbean stewed chicken; tender, juicy, and full of that signature island flavor. But yuh know me, always experimenting in the kitchen. One day, I tossed in some mushrooms and green olives, just for the vibe, and wow, what a tasty twist! The mushrooms soak up all that rich gravy, while the olives bring a nice briny punch that balances everything out. And since my girls don’t like olives, guess who gets to enjoy the whole pot in peace? Yep—me. Give this one a try, and don’t be afraid to make it your own.

Stewed chicken with mushrooms and olives in a silver saute pan resting on the stove

Ingredient Guide

Chicken (Legs and Thighs): Bone-in cuts are ideal for stewing, offering rich flavor and tenderness.
Caribbean Green Seasoning: A vibrant blend of herbs like scallions, thyme, garlic, and parsley.
Scotch Bonnet Pepper: A fiery chili pepper common in Caribbean cuisine. Use with caution, and remove seeds to reduce heat.
Worcestershire Sauce: Adds a tangy depth to the marinade.
Tomato Ketchup: Provides a touch of sweetness and acidity.
Brown Sugar: Used for caramelizing and adding a rich color and flavor to the stew.
Coconut Milk: Adds creaminess and a subtle sweetness to the dish.
Green Olives: Introduce a briny contrast that complements the savory elements.
Mushrooms: Their earthy flavor and meaty texture enhance the stew’s richness.

Shopping Made Easy

Chicken: Opt for bone-in legs and thighs for maximum flavor.
Caribbean Green Seasoning: Available in Caribbean markets, or make your own with fresh herbs.
Scotch Bonnet Peppers: Found in the produce section of Caribbean or Latin grocery stores.
Worcestershire Sauce: Check the condiments aisle; ensure it’s gluten-free if needed.
Coconut Milk: Available in the international foods section.
Green Olives: Look for pitted green olives in jars or cans.
Mushrooms: Fresh white or cremini mushrooms work well.

Cooking Notes from the Kitchen

Marination: Allow the chicken to marinate for at least 2 hours, preferably overnight, to absorb the flavors fully.
Caramelizing Sugar: Watch the sugar closely as it caramelizes to avoid burning, which can impart a bitter taste.
Simmering: After adding the coconut milk and water, simmer the stew gently to develop a rich, flavorful gravy.
Final Touches: Add the olives and parsley towards the end to maintain their texture and freshness.

Can I use boneless chicken for this recipe?

Yes, boneless chicken can be used, but bone-in pieces provide more flavor and richness to the stew.

How spicy is this dish?

The heat level depends on the amount of scotch bonnet pepper used. For a milder dish, use less pepper or remove the seeds.

Can I substitute the coconut milk?

If you’re not a fan of coconut milk, you can use chicken broth or water, but the stew will have a different flavor profile.

What can I serve with this stew?

This stew pairs wonderfully with steamed rice, rice and peas, or even mashed potatoes to soak up the delicious gravy.

Gluten Free Meat & Poultry

Simple Herb Roasted Chicken.

May 27, 2025August 19, 2018Leave a Comment

There’s something so comforting from not just the taste of a succlent oven roasted (say ‘bake’ chicken in the Caribbean) chicken, but that scent that permeates through your entire house originating from the kitchen. I remember being in Jamaica on vacation and roasting-off a chicken on the 4th floor of the condo complex we were staying in, and 4 floors below on the pool deck one would get the alluring whiff depending on the direction of the gentle Caribbean breeze. So simple, yet so tasty!

You’ll Need…

1 whole chicken (about 4 lbs)
1/2 teaspoon salt
1/4 teaspoon black pepper
4 tablespoon olive oil
1 tablespoon parsley (chopped)
1 tablespoon sage (chopped)
1 tablespoon rosemary (chopped)
1 tablespoon thyme (leaves)
2 cloves garlic (crushed or diced)

For stuffing..

4 sage leaves
2 sprigs rosemary
2 scallions
4 sprigs thyme

IMPORTANT! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific dietary needs. If you wanted to kick things up, you can certainly add some Caribbean Sunshine (diced scotch bonnet) to the marinade.

Prep the ingredients for the marinade (dice, crush and chop). Clean and trim off any excess fat off the chicken (especially the tail area). Whisk the marinade and get ready to brush it onto the chicken.

But before we do, lets take the sage leaves, thyme, scallions and rosemary (no need to chop) and fill the cavity of the chicken. You may add some salt in there (not listed in the ingredient list), but I didn’t as I’m cutting back on the amount of sodium in my diet. Then liberally brush on the marinade over the chicken.

You may certainly marinate this in the fridge for a couple hrs and overnight would give you incredible results. However all I did was the 5 minutes or so the oven preheated to 400F. Then into the oven on the middle rack. I didn’t cover the chicken as it roasted, but you can certainly tent it with some foil if you want to protect the legs and breast from going dark too fast. I did use a low-side cast iron pan, but you may use any roasting pan you like. As explained in the video (see below) the cast iron distributes the heat nicely, plus the low sides means more surface of the chicken will be roasted.

This is what the chicken looked like after about 35 mins in the oven…

To keep the chicken moist, feel free to keep brushing it with the oil at the bottom of the roasting pan every 10-15 minutes or so. After 1 hour and 20 mins it was done, but I wanted a bit more of a golden color, so I cranked up the “broil” setting on the oven. I believe it’s about 525 F, but for 3 mins or so as it can BURN quickly at this high temp.

Tent with foil and allow to rest for a few minutes after you take it out the oven… before slicing through. Don’t recall mentioning it, but I did tuck the wings below the bird and a little kitchen string will be needed to secure the legs in one place. Enjoy!

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

Amazing Carrot Rice (vegan + gluten free)

May 28, 2025August 17, 20182 Comments

I’m a HUGE fan of rice, so when I was asked to share a Carrot Rice recipe on the YouTube channel by a fan of what I do… I jumped at the opportunity. A few simple steps and in under thirty minutes, you and your family will be feasting on one of the most delicious vegan (and gluten free) meals you’ve ever had. BOLD? Nah.. just me being honest. You can certainly add other vegetables you like or have on hand, but for today we’ll keep all about the carrot and other flavor ingredients.

You’ll Need…

1 1/2 cups parboiled brown rice (or your fav)
3/12 cups vegetable stock (gluten free)
1 1/2 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 scotch bonnet pepper
1 scallion
1 glove garlic (diced or crushed)
1 large carrot (grated)
1 tablespoon parsley (chopped)
3 sprigs thyme (leaves)
2 seasoning peppers (aka pimento pepper)
pinch saffron

Important. If doing this recipe #Vegan and/or #GlutenFree please go through the entire list of ingredients to make sure they meet with your specific dietary needs.

Heat the olive oil (use any oil you like) on a low heat, then add the scallion, garlic, parsley, thyme, seasoning peppers and black pepper. Stir well and cook gently on a very low heat for about 3 minutes.

With the heat still on low, add the grated carrot and stir. Cook for another 2-3 minutes.

Crank up the heat (med/high)! It’s now time to add the washed rice to the pot along with the salt. I used par-boiled long grain brown rice, but you may use any rice you like. However, do adjust the amount of cooking liquid to the type of rice you decide on using. Additionally, I washed my rice but if you don’t like doing so, keep in mind that you may get a sort of gritty texture if you don’t.

Add the veg stock (you may use Chicken stock if not doing this vegan), give it a quick stir and top with the Saffron (optional). Bring to a boil, then reduce to a simmer and cook with the pot covered. Almost forgot to add the scotch bonnet pepper. Add it WHOLE and try NOT to break it while cooking or you’ll release the beast.

Try your best to not stir too much or you will break down the rice a bit and the starch will make the dish very sticky. After about 20-25 minutes all the liquid will have disappeared… remove the scotch bonnet pepper (discard or save for the heat lover who may be eating this), turn off the heat and cover the pot. Leave it alone for about 10 minutes – covered.

The final step is to (optional) add some chopped parsley and fluff the rice with a fork!

A excellent rice dish you can enjoy on it’s own or as a side with some stewed meats with gravy.. yea ah curry gravy on this will rock too! This time I served it with some bbq chicken.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Seafood

Amazing Stove-top Mango Jerk Shrimp.

July 15, 2018June 20, 20186 Comments

Jerk Shrimp is definitely one of my favorite ways to cook/enjoy shrimp. And while the flavors you get from cooking jerk shrimp over a glowing coals fire is the preferred method, this stove-top method is arguably just as tasty. The fact that it’s quick to put together and the fiery heat of the jerk spiced marinade is balanced with the fruitiness of the mango.. makes for a recipe you’ll find yourself making on a regular basis. I guarantee your friends will be begging you for this recipe.

You’ll Need…

1 1/2 lbs medium shrimp (cleaned and deveined)
1 cup diced mango
1-2 scotch bonnet peppers (diced fine)
3 scallions (chopped)
4 cloves garlic (diced fine)
4 sprigs thyme (leaves)
1/2 teaspoon grated ginger
2 tablespoon olive oil (divided)
1/4 teaspoon salt
1 tablespoon dark soy sauce
1 tablespoon brown sugar
1/2 lime (juice)
2 tablespoon parsley (chopped)
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3/4 teaspoon allspice
1/4 teaspoon black pepper

Peel, devein and wash your shrimp. I used medium sized shrimp and I kept the tail on. Season with the salt, black pepper, 1/2 of the olive oil, dark soy sauce, cinnamon, nutmeg, allspice and brown sugar. You can marinate for a and hour or as in my case.. I cooked immediately.

Heat the remaining oil (I used a non stick pan) on a medium flame, then add the scallions, garlic, thyme and scotch bonnet pepper. Turn the heat down to as low as it will go and gently cook for about 3 minutes. With the scotch bonnet pepper, use as much as you can handle, wash your hands with soap and water immediately after handling then and you may want to turn the fan on over your stove.

Turn the heat up to med/high now and add the seasoned shrimp, stir well. The goal is to NOT over cook the shrimp, so I’d recommend using a wide pan (this way there’s a lot of room to cook evenly). Add the diced mango and the grated ginger. Stir well.

Cook for about 4-5 minutes, depending how large the shrimp are that you used.

Taste for salt and adjust accordingly, then squeeze the lime juice in and top with the chopped parsley.

Some quick tips.. marinate for bolder flavors, try to not over-cook and use a 1/2 ripe mango (one that’s about 80% ripe – but still firm). If you wanted to add a couple tablespoon of orange and mango juice.. EXCELLENT! Do be mindful of the heat of the scotch bonnet pepper. Habanero or any of your fav pepper will work too.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Seafood Soups & Stews

Simple Coconut Stewed Fish.

June 2, 2025June 13, 20181 Comment

I’m a huge fan of fish and seafood in general, the same cannot be said for when I was a kid on the islands and had access to the good stuff, fresh from the ocean. Funny how life is yea! I try to eat fish as least once a month, so I’m always looking for creative ways to put it to use. Here’s a quick coconut stew putting some pieces of Haddock to use. Back to life and how funny it can get.. not only did I hate fish when I had access to it on the islands, I must now dig deep into my pockets to satisfy my fish cravings (such is life in Canada).

You’ll Need…

1 lb Haddock (boneless)
2 scallions – chopped
2 cloves garlic – diced or crushed
4 sprigs thyme
1/4 scotch bonnet pepper – diced
1/8 teaspoon black pepper
1/2 teaspoon salt (adjust)
1/2 cup coconut milk
1 lemon (juice / divided)
1 1/2 tablespoon coconut oil
2 pimento peppers (aka seasoning peppers) – diced

Important! If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.

Cut you fish into 2-3 inch pieces and wash with the juice of 1/2 the lemon and cool water. Rinse and drain.

Heat the coconut oil (use any oil you may have or like using) in a deep pan over med/high heat. Then go in with the garlic, seasoning peppers (use bell peppers if you can’t source seasoning peppers) and the scotch bonnet pepper. Turn the heat down to as low as it can go and cook for a minute. Next add the thyme (little leaves), scallion and black pepper. Cook for another 2-3 minutes.

Turn the heat up to med, then gently add the pieces of fish (feel free to use any fish you like) and stir to coat with the flavors we started off with. Then add the coconut milk, salt and juice of the remaining 1/2 of lemon. Bring to a simmer. (don’t allow it to boil rigorously)

If you’ve got some roucou (annatto) liquid, you may add about a tablespoon for added color and flavor (not mentioned in the ingredient list). Cook on a simmer for about 5-7 minutes (depending on how thick your fish is), taste for salt and adjust to your liking… then the dish is done!

You may top it with some finely chopped parsley and serve with hot steamed rice (your choice), pasta, ground provisions or dip in your fav crusty bread. A quick and tasty fish recipe packed with flavors of the Caribbean. A dish which is sure to please the pescatarians in your life! Be mindful that the scotch bonnet pepper can make this spicy and to wash your hands with soap and water immediately after handling such hot peppers.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Side Dishes Vegan

Simple Tomato Basil Salad (vegan + gluten free).

May 28, 2025March 3, 20181 Comment

With Spring in the air, I thought I’d start off March with a light, tasty and healthy salad. While not typically “Caribbean”, most of the ingredients were grown in my little Canadian – Caribbean garden last summer (yea, been holding on to this recipe for a minute). If you wanted to add cucumber, watercress, red onion and/or sweet peppers, you can certainly do so. I’m a huge fan of tomatoes, especially heirloom ones, so I kept the salad basic.

You’ll Need…

– tomatoes (I used a combination of heirloom and grape from my garden)
– 1/2 lemon (juice)
– 1 tablespoon olive oil
– 1/4 teaspoon black pepper
– 1/4 teaspoon sea salt
– 1 tablespoon aged balsamic
– 5-8 basil leaves (I used Italian basil)
– 1 tablespoon chopped parsley

Wash, core (remove the stems) and chop the tomatoes into irregular pieces, to give the salad some texture and contrast.

In a large bowl, combine the salt, black pepper, lemon juice, parsley and olive oil (whisk), then add the tomato and mix gently. You can always add 1 clove of crushed garlic for more flavor if you like. If you’re doing a massive salad, you can double up on the dressing.

Try to get small basil leaves as I like keeping them whole. Or you can always gently fold them and cut (try not to crush them as they bruise easily). When you’re ready to serve, place in a serving bowl, top with the basil and drizzle on the balsamic.

Another option if you didn’t want to use balsamic, is reduced pomegranate juice (like a pomegranate balsamic). You may finish with additional sea salt (flaked) but as I may have mentioned before, I’m cutting back on the amount of salt I have in my diet.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Meat & Poultry

Simple Citrus Oven Roasted Chicken.

May 27, 2025February 24, 20184 Comments

There’s something so comforting about oven roasted chicken that it’s usually made in some form or the other in my home a couple times a month. Growing up on the islands, ‘bake’ chicken was a Sunday thing, along with macaroni pie, callaloo and other fixings. I still remember the aroma coming out of the kitchen early Sunday morning as we went about doing our weekend chores and the anticipation of that traditional lunch with my siblings and parents.

You’ll Need…

3-5 lbs chicken legs
1/2 teaspoon salt
3/4 cup orange juice
1 1/2 lemons
2 tablespoon parsley (chopped)
5-7 sprigs lemon thyme (divided)
1/3 teaspoon black pepper (divided)
3 tablespoon olive oil (divided)
cherry tomatoes (optional)
1/2 teaspoon grated ginger
3 cloves garlic
1 scallion (chopped)
1 tablespoon honey (I used an organic raw honey)
1/2 teaspoon allspice

Important! If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary needs.

Clean and trim off any extra skin and fat off the chicken. You may choose to remove all the skin, but when oven roasting chicken I like leaving the skin on. It helps to keep the chicken from going too dry, plus the rendering of the skin/layer of fat, keeps the dish moist. I also cut a couple slits on the thickest part of the chicken.

In a large bowl place 1/2 the thyme, 1/2 the olive oil, salt, juice of 1/2 a lemon (juice), orange juice, 1/2 the black pepper, honey, garlic, allspice, parsley, scallion and grated ginger. Give it a good mix, then pour it over the chicken.

Preheat your oven to 400 F. You may marinate the chicken for a couple hours, but in my case I went at it right away. Massage the pieces of chicken with your hands to coat both sides. Then sprinkle on the remaining black pepper and olive oil over the chicken. Tuck in the remaining lemon (sliced) as well as the thyme between the pieces of chicken (on a roasting pan/sheet) and place the tomatoes in-between as well.

Then it’s into the oven on the middle rack.

Depending on the size of your chicken pieces, it will take between 1 hour and 5 minutes and 1 hour and 20 minutes. For additional color, you may hit the broil setting the last 2-4 minutes.

So simple to put together and very tasty.. definitely a recipe I’ll encourage you to give a test-drive. Please keep in mind that I’ve cut back on the amount of salt I use, so you may need to add a bit more if salt is your thing. I’d recommend sprinkling on the chicken before it goes into the oven, if you do decided to add more salt. TIP! Line with baking tray with parchment paper or foil for less work cleaning up after.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Meat & Poultry

Coconut Curry Chicken Recipe.

May 27, 2025January 26, 20187 Comments

As you make your way across the Caribbean you’ll encounter different methods of cooking curry dishes, influenced by one’s own preference and family traditions. A prime example is my way of cooking coconut curry chicken.. as I’m about to share. My technique and ingredients will differently differ from other recipes you’ll see… even the way I’d see my mom and grandma make their version. Coincidentally I don’t recall mom using coconut in curry chicken, unless it was a tough chicken (we say yard fowl), where the use of the coconut acted as a tenderizer.

You’ll Need…

3-4 lbs chicken (cut into small pieces)
3/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon tomato ketchup
4 sprigs thyme
2-3 scallions (chopped)
2 tablespoon parsley (chopped)
1/3 scotch bonnet pepper
1 cup coconut milk
1 1/2 tablespoon curry powder
2 tablespoon veg oil
1/2 medium onion (diced)
4-6 cloves garlic (smashed)
3 cardamom pods
1 cup water
4-6 grape tomatoes (optional)
2 tablespoon cilantro (chopped)

Important! If doing this recipe gluten free please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.. especially the curry powder you use, as some may contain flour as a filler. Also, I used dark/bone pieces of chicken, but this recipe will work just as great with chicken breast.

Season the clean chicken with everything except the oil, coconut milk, curry powder, onion, garlic, cardamom, tomato, cilantro and water. Allow it to marinate for at least 2 hours.

Heat the vegetable oil (coconut oil will be perfect too) on a medium flame then reduce to low and add the diced onion and smashed garlic. Cook for 3 minutes on low. Then add the cardamom and cook another minute or so. Next up add the curry powder (still on low) and stir well. Cook on low to cook off the raw curry taste and to bloom the spices which makes up the curry powder. It will go darker, clump and your kitchen will have a lovely scent of curry.

Now add the coconut milk, turn up the heat and bring to a boil. Then reduce to a med/high heat and cook for 8-10 minutes. The goal is to cook off the liquid and really intensify the coconut flavor. You should end up with a thick base, with hints of the oil you started off with (plus oil from the coconut milk). Stir well as the natural sugars will want to stick/burn.

Here’s where you’ll now add the seasoned chicken and stir well. It’s ok if the marinade goes in as well. The goal here (high heat) is to coat and sear the pieces of chicken with the coconut curry base. Add the water to the same bowl you marinated the chicken in and stir to pick up any marinade left back. Cook the chicken for 7-10 minutes or until you’ve burned off any liquid it may have sprouted naturally.

In the image above you’ll notice that I added an entire scotch bonnet pepper as I like this dish very spicy.. adjust to your own liking. Also remember to wash your hands with soap and water after handling such spicy peppers. After the chicken is full seared/coated and you don’t have any liquid in the pot (this step was to infuse the chicken with the coconut curry flavors) it’s now time to add the water and stir well. This step is to fully cook the chicken and develop a thick gravy.

Bring to a rolling boil, cover the pot slightly ajar and cook for another 15 minutes. Then here’s where you personalize things. Taste for salt /adjust and cook until you get the desired thickness you like your gravy. For me this was perfect at this point as I knew it would thicken as it cools. Add the chopped cilantro and tomato (use shado benin/culantro if you have) and turn off the stove.

Please watch the video below to further assist in perfecting this coconut curry chicken. Some of you may question my use of ketchup and tomatoes.. both brings their own flavor and uniqueness, especially a bit of acidity in helping to balance things. BTW- tomato is very natural (and important) in cooking curry chicken when it originated.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Gluten Free Vegan

Delicious Dandelions (vegan + gluten free) Recipe.

May 28, 2025January 18, 20181 Comment

Last Spring (can’t believe its been close to a year since I documented this recipe) I came across some stunning looking dandelions at my local supermarket and with my luv for ‘greens’ and my desire to experiment with ‘different’ ingredients, a bunch made it’s way home with me. Yes, if you’re familiar with dandelions you’ll know that for the most part it’s considered a weed you hate seeing on your lawn or garden. But I recall my first Spring in Canada and seeing people harvest them at the side of a country road so I knew they could be eaten.

You’ll Need…

1 large bunch of Dandelions
4 cloves garlic (sliced thin or crushed)
2 bird’s eye pepper (any pepper you like will work)
1/8 teaspoon black pepper
2/3 teaspoon salt
1 1/2 tablespoon coconut oil
6 grape tomatoes (any tomato will work)
1/2 lemon (juice)
1/4 cup coconut milk

Important! If doing this recipe gluten free, vegan or vegetarian, be sure to go through the full list of ingredients to make sure they meet your specific dietary needs.

Place the dandelions in a deep bowl or sink and cover with cool water. Shake and remove from the water. You may need to repeat this (with clean water). This will help to remove the sand/dirt which may be on the leaves. Then trim off the tough (only) stems (discard) and in a bundle, cut into 1 inch pieces.

Heat the coconut oil (use olive oil if that’s all you have) on a low heat then add the sliced garlic. Cook for 1 minute of very low, then add the two birds eye pepper (optional). You may use any spicy pepper you like or even something like dried pepper flakes will be ideal. Cook for another minute or so.

It’s now time to add the washed, trimmed and chopped dandelions to the pot.. turn up the heat to medium high first. Stir well. Then add the black pepper along with the salt and cook for a few seconds, then add the coconut milk and bring to a boil.

After it comes to a boil, place a lid on the pot/pan, reduce the heat to medium low and cook for about 7 minutes. You can personalize this a couple ways. 1. Taste for salt and adjust accordingly. 2. I like my dandelions with a slight texture, so all I did at this point was to turn up the heat and cook off the liquid at the bottom of the pot (4-5 minutes). At this point I also added the chopped grape tomatoes (lid off). However you can keep the lid on and cook until you get the desired results you like with your greens.

You’ll notice that I didn’t break the peppers (in the image) so I didn’t get the raw heat, you can break them if you want the fire.. or remove them at this point (before serving). At the very end (just before turning off the stove) I like going in with the lemon juice to brighten up the dish and to help avoid the itch I tend to get when eating ‘greens’.

I know it’s the middle of winter, but only yesterday when I was at the grocery store I saw really good quality dandelions being sold (next to the spinach and rapini). Plus, with spring around the corner you may want to hang on to this recipe and give it a test-drive when you get your hands on some freshly picked dandelions. Maybe I’ll do a video showing how to harvest wild dandelions in early spring.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

gluten free recipe

Outstanding Kale Salad.

Curry Chicken With Bodi (aka Yard Bean or Bora).

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Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

Can I use boneless chicken for this recipe?

How spicy is this dish?

Can I substitute the coconut milk?

What can I serve with this stew?

Caribbean Stewed Chicken with Mushrooms and Green Olives

Description

Ingredients

Instructions

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Coconut Stewed Haddock

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Simple Tomato Basil Salad (vegan + gluten free).

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Delicious Dandelions (vegan + gluten free) Recipe.

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