how to cook caribbean Archives - Page 3 of 10

Bodi or Bora, and some may even know it as Yard Beans, Snake Beans, Pea Beans, Asparagus Beans or Chinese Long Beans, is one of my favorite curry dishes, even as a lil fella on the islands. And while the recipe will work with French or String beans, Bodi has a unique flavor it imparts into the finished dish like nothing else.

You’ll Need…

1 1/2 tablespoon olive oil
1 small onion (sliced)
5 cloves garlic (crushed)
1/2 teaspoon Cumin seeds (Geera)
1/2 teaspoon black pepper
1 tablespoon Green Seasoning
2 tablespoons curry powder
3 Bird Pepper (bird’s eye)
2 lbs Bodi (trimmed)
3/4 teaspoon salt (adjust)
4 medium potatoes (chunks)
2 1/2 cups water
1 1/2 tablespoon coconut cream

Notes. May I recommend you use the video below to follow along 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. Especially the curry powder you use, as some may contain fillers. I used Bird’s Eye Peppers in the amount I can handle, use any pepper you like or can source or you may leave it out.

Wash and trim the ends off the Bodi (discard), then cut into 1 1/2 inch pieces. Rinse again and drain.

Heat the oil in a wide pan on a medium flame, then add the onion, garlic and Cumin (geera) seeds. Turn the heat to low and cook for 3 minutes.

Add the Caribbean Green Seasoning, Bird’s Eye Peppers and black pepper, stir well and cook for another 2 minutes before adding the curry powder. Heat still on low.

The goal is to slowly cook the curry powder to bloom the spices which make up this wonderful blend. Should you need to add a bit more oil, do so.

Four minutes later add the washed and trimmed Bodi to the pot and stir well.

Turn the heat up to medium high.

Follow up with the salt and potato pieces. Mix well to coat.

The water goes in now and bring to a boil.

Tuck in the coconut cream and reduce to a simmer. Cook with the lid on but slightly ajar.

At the 25 minute mark you may check and adjust the salt. Remember to stir a couple times and add a bit more water if you need to. Here’s when you’ll decide if the sauce of gravy at the bottom is to your liking.

The potato pieces along with the Bodi should be fully cooked by now and it’s important that you consider that any sauce at the bottom of the pot will further thicken as it cools, especially with the residual heat of the pot.

While in my youth Sada Roti was my fave way to enjoy this delightful vegan dish, over the years Buss Up Shut Roti is my go-to!

Meat & Poultry

The Ultimate Guide to Making Jamaican Jerk Sauce at Home.

May 27, 2025April 30, 2024Leave a Comment

While I’ve shared various Jamaican Jerk Recipes, including Jerk Chicken, Jerk Pork, Jerk Salmon and even a killer Jerk Shrimp recipe, I’ve somehow avoided making one of the most requested recipes. A sauce or gravy to pour over whatever you’ve ‘jerked’ on the smoker or grill. A jerk sauce, not a jerk marinade nor BBQ sauce, that also doubles as a great dipping sauce.

You’ll Need…

1 tablespoon olive oil
1 medium onion (diced)
5 sprigs thyme
3/4 teaspoon allspice (pimento)
1 cup pineapple juice
1 teaspoon grated ginger
1 teaspoon Dijon mustard
1 cup tomato ketchup
3/4 – 1 cup brown sugar
3/4 cup spicy jerk marinade
2 cups chicken stock
2 tablespoon finely chopped chives
1 tablespoon raw honey
1/2 lemon (juice)

Notes. Please follow along with the video below as much more about the recipe is discussed there. Including why I opted for a spicy store bought jerk marinade and why it may not be necessary to add any salt in making this Jamaican Jerk gravy.

In a deep saucepan on a medium flame, add the olive oil followed by the onion. Give it a stir then reduce the heat to low and cook for 4 minutes.

Add the thyme (sprigs on is fine), and allspice and cook on low for another 2-3 minutes.

At this point turn the heat back up to medium and add the pineapple juice and bring to a boil. Then in goes the ketchup, brown sugar, Jamaican Jerk Marinade and mustard.

While it may seem strange, add the chicken stock and bring to a boil. Should you wish to keep this vegetarian, opt for vegetarian stock. Stir well and bring to a boil, then lower to a simmer and cook for 25-30 minutes.

It would have reduced by about a third. Remove the thyme stems and if you have a stick blender, give it a few pulses to break down the onion we started with. Turn the heat off, taste and adjust the salt to your liking. Regarding the sugar we added, may I suggest you add 3/4 cup to start and if at this point you find it needs a bit more sweetness, add the remaining sugar and stir well.

Once off the heat, finish with the chopped chives (finely chopped scallions / green onion will work as well), honey and lemon or lime juice. Stir and enjoy. Once completely cooled, you may store it in a sealed container in the fridge for 2-3 weeks. As discussed in the video I used a SPICY Jerk Marinade, but if you’re shy about the heat, use your fav mild marinade.

Gluten Free Seafood

Sardines In Tomato Sauce.

April 20, 2024April 20, 2024Leave a Comment

I was only exposed to this dish after moving to Canada, however in speaking with my mom recently she mentioned that she did use canned (tin) sardines in tomato sauce. Apparently we hated the tomato sauce, so she never included it in the meals she would make for my siblings and I. She also spoke about my younger brother’s curry recipe, he makes with these same sardines in tomato sauce.

You’ll Need…

1 tablespoon coconut oil
1 medium onion (sliced)
2 scallions (chopped)
1 bell pepper (chopped)
1 small Scotch Bonnet pepper (green)
3 sprigs thyme
3/4 teaspoon curry powder
1/2 teaspoon black pepper
1/2 teaspoon sea salt (your fav salt)
1/2 cup water
2 medium tomatoes (wedges)
1 large can sardines in tomato sauce
1/2 lemon (juice)
2 tablespoon chopped parsley

Notes! May I recommend you follow along with the video below as much more about the recipe is explained there. Including why I like a green Scotch Bonnet pepper and how adding a bit of crushed garlic and can enhance this dish further. If making this dish gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary needs.

Open and pour the can of sardines in a large bowl, then separate the sardines from the tomato sauce and reserve. The following step is optional. Split each sardine lengthwise in half and remove (discard) the middle bones of each fish. Be gentle.

Heat the coconut oil (use your fav oil) in a wide saucepan on a medium flame, then add the bell pepper, onion, scotch bonnet and scallions. Turn the heat to med/low and cook for 3 minutes.

Then add the black pepper, thyme and curry powder and cook for a further 2 minutes, before adding the reserved tomato sauce.

Rinse the bowl with the tomato sauce with the water and add that water to the pan. Stir well and add the salt. Bring to a simmer (medium heat) and cook for 3 minutes.

At this point add the chunky pieces of tomato, stir (gentle – explained in the video) and cook for 2 minutes before adding the sardine fillets.

Be very gentle when adding the sardine fillets or they will fall apart on you.. unless that is what you want (chunky pieces). Spoon on the sauce over the fish, reduce the heat to a simmer and cook until it heats through.

Three minutes later you may taste and adjust the salt to your liking, add the lemon (or lime) juice and top with the chopped parsley. Turn off the stove. You can always add more water if you find that the sauce is overly thick.

When my Guyanese friends introduced me to this dish, they served it with steaming hot rice. Personally I enjoy it with Sada Roti, slices of avocado (zabouca) and with peppersauce on the side.

Vegan

Delicious and Nutritious Vegan Callaloo.

May 28, 2025April 17, 2024Leave a Comment

I know there will be a few who will want to take me apart for using somewhat unconventional ingredients (keep in mind I’m based outside the Caribbean) and the fact they didn’t see any crab or salted meats used in the making of the Callaloo. With that last part in mind, here’s proof you’re not dealing with a Vikey Vai recipe… Crayfish Callaloo, Smoked Turkey Callaloo, Lobster Callaloo, Shrimp Callaloo, Salted Pigtail Callaloo and the classic Crab Callaloo!

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
6-8 loves garlic (smashed)
3/4 teaspoon black pepper
1 tablespoon Caribbean Green Seasoning
1/2 lb diced pumpkin
1/3 lb diced sweet potato
3/4 lb Okra (trimmed/chopped)
1/2 teaspoon salt
1 lb spinach (rough chopped)
1 1/2 cups coconut milk
1/2 scotch bonnet pepper (optional)
2 tablespoons veg stock powder
6-8 cups water (adjust)

Notes! Please follow along with the video below as much more about the recipe is explained within. Yes, the recipe is a bit unconventional as I wanted to show how easy it would be to replicate the flavors of a traditional callaloo, without traditional ingredients.

In a large soup pot, heat the olive oil on a medium flame, then add the onion, garlic and black pepper. Turn the heat down to low and after 3 minutes, add the green seasoning. Cook for a further 2 minutes on low.

Add the pumpkin (or butternut squash) along with the sweet potato and stir well. Top with the salt and continue cooking on low for 2-3 minutes. The sweet potato and pumpkin may seem strange for traditionalists, but you need to trust me. Besides the lovely sweet undertone they will add, they will also assist in giving the finished Callaloo a lovely texture.

Mix in the okra (say ochro) and spinach. In the video I discussed the best okra, and spinach to use if you’re like me and cannot source baby dasheen bush (taro) leaves. If you find that the spinach is piling up, in a few minutes it will wilt and you can keep adding more.

Top with the vegetable stock powder, Scotch Bonnet pepper (optional), coconut milk and water (start with 7 cups and add more if necessary). Should you have pimento (aka seasoning peppers), add 3 chopped.

Bring to a boil, so you’ll need to turn the heat up.

As it comes to a boil, reduce to a simmer and cook for between 1 hour and 15 minutes to 90 minutes.

If you prefer to use liquid vegetable stock instead of the powder, replace the water with it. Be mindful though, that most stock will have a high sodium content.

Stir every 10-15 minutes and add more water should you find that it’s needed (overly thick).

Once everything has broken down, it’s time to use your swizzle stick (see image above or the video) and work it until it’s the consistency you want. If using a stick blender, please pulse or you will end up with a frothy callaloo.. you don’t want that.

Taste and adjust the salt to your liking and get ready to enjoy the most delicious vegan / vegetarian callaloo you’ve ever had. As a soup or a side to rice and Jamaican Brown Stew Chicken (not for vegans), you can thank me after dinner! Make sure you have boiled plantain and a side salad, even if it’s just sliced cucumber. Freeze the leftovers!

Gluten Free Seafood

Quick and Easy Smoked Herring Choka.

April 4, 2024March 29, 2024Leave a Comment

A few years back I shared the recipe for making Stewed Red Herrings (as it’s known in Barbados) and even further back we did Cabbage With Smoked Herrings and in 2010 we did this very same way of preparing Smoked Herrings, however you will see slight differences with this updated version. Should you visit Barbados, do try to get to a local restaurant which serves roasted breadfruit stuffed with the Stewed Red Herrings – thank me after!

You’ll Need…

8-10 smoked herring fillets (prepared)
1 large scotch bonnet pepper (sliced)
1 scallion (chopped)
2 med tomatoes (diced)
1 med onion (sliced thin)
1 tablespoon chopped parsley
1/2 teaspoon black pepper
2 cloves garlic (crushed)
4 tablespoon olive oil

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. I used an entire Scotch Bonnet pepper in the recipe as I quite enjoy this dish spicy. You may use as much as you can tolerate and should you not be able to source Scotch Bonnet peppers, any of your fav hot peppers will work. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary requirements.

Please Watch – How To Prep Smoked Herring Fillets

In a large bowl place the prepared Smoked Herrings (remember to go though it for bones and remove), tomato (I used Roma tomatoes as they are less acidic and have less seeds), scallions, parsley, Scotch Bonnet (I explain why I sliced it thick in the video below), black pepper and garlic.

Give it a good mix, then top with the thinly sliced onion.

We’re almost there! Heat the olive oil (use any oil you prefer) until you see whispers of smoke, then (be careful) pour it directly over the onion slices.

I know this step as “chunkay”, which is basically tempering the onion to quickly cook it and to allow for the hot oil to disperse some of that onion flavor throughout the dish. Basically taking the rawness out of the onion.

Finally, give it a good mix and get ready to serve.

You’ll notice that I didn’t add any salt as I find that the smoked herrings can be a bit salty, even after they’ve been prepared in boiling water. However, taste at the end and adjust accordingly. A classic meal would be rice, Dhal and this Smoked Herring Choka.

Seafood

How to Make Delicious Stewed Salmon at Home.

April 1, 2024March 10, 2024Leave a Comment

This recipe is loosely based on a ‘newer’ method my mom has used for making Stewed Salmon the past 12 years or so. It’s definitely not your typical “Caribbean” stewed fish, however it ranks right up there with the flavors we have across the region.

You’ll Need…

1 lb salmon fillet
1 lime (juice)
1/2 teaspoon salt
5 cloves garlic (chopped finely)
1 teaspoon black pepper (divided)
1 teaspoon smoked paprika
1 teaspoon Caribbean Green Seasoning
1 medium onion (sliced)
2 scallions (chopped)
1 cup all-purpose flour
2 cups veg oil
1 tablespoon olive oil
1/2 medium bell pepper (sliced)
1 package Sazon
1 tablespoon tomato paste (concentrate)
2 tablespoon tomato ketchup
1- 1 1/2 cups water
1 teaspoon smoked paprika
2 medium tomato (large chunks)
2 scallions (chopped)

Notes! May I recommend that you use the video below to follow along as much more about the recipe is discussed there, especially why I used a package of Sazon and how you can take up the heat/spice level by adding your favourite hot pepper/s.

There are 3 simple steps to this recipe. Prep the ingredients, fry the fish, then finish with the sauce. Cut the salmon fillets into 1 inch strips, make sure to do a once-over to verify and remove any bones (sometimes there can still be some even though they are fillets) and wash with the juice of the lime and cool water.

Season the salmon pieces (skin on one side) with the Caribbean Green Seasoning, salt, 1/2 of the black pepper, garlic, onion and smoked Paprika. I also added the white (bottom) parts of the scallions. Mix well and allow to marinate for about 10-15 minutes.

It’s now time to fry the salmon (explained why in the video). Heat the vegetable oil on a medium flame, then flour dust the pieces of salmon (shake off the onions, but keep in the same bowl) and fry for about 5-7 minutes. Basically until they get a bit of color and crust. Be sure to flip them as they fry, so they cook evenly.

As they come out of the frying pan, you can set them on a paper-towel lined plate or wire rack to drain off the excess oil.

The final step is to create the base sauce to which we’ll add back the salmon pieces to finish up. Heat the olive oil in another saucepan (yes you can use a tablespoon of the same oil you fried the fish with if you prefer) on a medium flame, then add the bell pepper and stir well. Then add the Sazon to the bowl where we marinate the salmon and mix well. Everything in that bowl will also be added to the saucepan as well. Stir well and turn the heat down to medium low.

Add the remaining black pepper and stir well. After 4 minutes add the tomato paste to the pan and stir. The goal is to get the natural sugars from that tomato paste (as explained in the video) to heighten.

Add the water to the bowl you marinated the salmon in and swish it around to pick up any marinade which may still be there. Add that water to the pan, along with the tomato ketchup and bring to a boil (raise your heat to medium).

Let it boil for about 3-4 minutes, then add the tomato pieces (cut large) and bring to a boil and cook for another 2 minutes before adding the fried salmon pieces to the pan.

Cook on a simmer for 3 minutes, then it’s time to personalize things. Taste (sauce) and adjust the salt to your liking and determine if you’re happy with the sauce’s consistency. Reduce further or add a bit more water. Keep in mind that the sauce will further thicken as it cools and with the residual heat from the pan.

Top with the green parts of the scallion (or parsley) and should you want to finish with a few drops of lemon juice, it’s all up to you.

The perfect accompaniment to the Coconut Rice Recipe I shared last week.

Gluten Free Seafood

Easy Oven Roasted Snapper Recipe for Beginners.

March 10, 2024March 5, 2024Leave a Comment

Being in the Lenten season, it means there’s an increase in requests for more fish recipes. With that in mind and with my occasional craving for ocean fish (I dislike ‘sweet-water” fish, meaning anything from lakes and rivers), I figured I’d share a one-pan fish recipe. Something even the novice can easily put together with ease and confidence.

You’ll Need…

1 1/2 lb Snapper
2 lemons (divided)
8 sprigs thyme (divided)
8 cloves garlic (divided)
small bunch of parsley (divided)
3/4 tablespoon sea salt (divided)
1 teaspoon Italian seasoning
3/4 teaspoon red pepper flakes
1/2 teaspoon black pepper
1 1/4 cup olive oil
4-5 medium potatoes (pre-boiled)
2 bell peppers (rough chop)
1 medium zucchini (rough chop)

Notes! If making this recipe gluten free, please go through the full list of ingredients to make sure they meet your specific gluten free dietary requirements. May I suggest you follow along using the video below as much more about the recipe is discussed there.

Give the potatoes a good wash and boil in salted water until tender. There’s no need to peel them and the potato you decide to use is totally up to you. I used Yukon Gold. Set aside to cool.

Wash the fish with the juice of 1/2 a lemon and cool water, then give it a couple shallow cuts across the belly on both sides (see image below). In the cavity of the fish you’ll place 3 sprigs of thyme, 3 slices of lemon, 2 cloves of garlic sliced and 3 sprigs of parsley. Then tie with kitchen string to secure everything (explained in the video).

Next up is to make the seasoning or dressing to coat everything with. In a bowl place the olive oil, salt, black pepper, remaining parsley (chopped fine), remaining garlic (crushed), thyme leaves (remove from stems), and juice the remaining lemon. Then toss in the Italian seasoning and pepper flakes for a slight kick. Mix well to combine.

Preheat the oven to 400F. It’s important that you reserve 1/3 of this dressing to drizzle onto the fish after it comes out of the oven.

Place the stuffed fish, bell peppers, zucchini and pre-boiled potatoes onto the same roasting pan and coat with the 2/3 of the dressing we made. Mix well. Into the oven uncovered on the middle rack. See my tip on adding carrots in the video below.

Depending on the size of the fish you used, in 20 minutes you can remove it from the oven, drizzle on the remaining dressing and enjoy! If you want you can flip the vegetables 1/2 way though roasting. For a larger fish, you’ll need a few minutes more of roasting time. You can also squeeze on some fresh lemon juice before serving.

IMPORTANT! Whole fish (as I used) will have bones, so please be mindful of this when serving to children.

Gluten Free Seafood

Pong-Up Yam.

March 3, 2024March 3, 2024Leave a Comment

Way back in 2009 I shared the original Pong-up yam with saltfish recipe, a recipe that’s very dear to me as it reminds me of “home” and being a carefree lil fella on the islands. In that recipe we explored how it’s done from scratch, however with this version we’ll use leftover boiled yam and stewed saltfish.

You’ll Need…

1 tablespoon salted butter
1 medium onion (sliced)
1 medium tomato (diced)
1/4 teaspoon black pepper
1 cup leftover stewed saltfish
4 pieces Yam (preboiled in salted water)

Notes! I used leftover yam with the stewed saltfish (salted pollock), but you may use boiled green bananas, dasheen, cassava, eddoes or any pre-cooked ground provision with similar results as explained in the video. This is why I suggest you watch the video below as much more about the recipe itself is discussed there. If making this recipe gluten free, please go through the full list of ingredients to make sure they meet your specific gluten free dietary requirements.

Heat the butter in a saucepan on a medium flame, then add the onion, tomato and black pepper. Turn the heat to med/low and cook for 4 minutes or until the onion is soft and the tomato starts falling apart.

At this point you’ll add the stewed saltfish and mix well to heat through. Keep in mind that my stewed saltfish had scotch bonnet pepper in it, so there was already a spicy element to it. That said, if you want to add a bit of spicy pepper to the mix, do so when you add the onion and tomato.

Using the pestle from my mortar and pestle, I crushed the leftover yam.

Then it’s just a matter of adding the crushed yam to the pot and stir well to combine. Turn the heat up to medium and you’ll get a lovely crust forming. I used a non-stick pan and with my wooden spoon I scraped the bottom as I stirred everything. 4-5 minutes later and we’re done.

Mommy would serve this with hot Sada Roti (four people), but today I ate this as it was for lunch!

Seafood

Delicious Tin Sardines Recipe: Easy and Budget-Friendly.

May 27, 2025February 13, 20241 Comment

Make this make sense? Trinidad and Tobago are two relatively small ISLANDS, meaning they’re surrounded by water. Both the Caribbean Sea and Atlantic Ocean are teeming with fish, yet if you look closer at our culinary culture, you’ll notice that we use a fair amount of tin (canned) fish in our recipes.

You’ll Need…

1 can Sardines (in oil)
1/4 teaspoon black pepper
1 small onion (sliced thin)
1 medium tomato (sliced)
1 scotch bonnet pepper (sliced)
1 teaspoon lemon juice (or lime)
1 1/2 tablespoon olive oil

Notes! Please follow along with the video below as much more about the recipe is discussed there. Should you want to add some chopped scallions, Shado Beni (culantro) and/or parsley, feel free to do so. I didn’t add any salt as explained in the video.

In the video I spoke about the preferred brand of sardines mommy would make for us growing up in the Caribbean and how over the years living in Canada, that has changed. What I failed to mention is that I much prefer sardines packed in oil, rather than water. However the choice is all yours.

While I enjoy the sardines packed in oil, I usually drain that oil out. Then you have the option to split the sardines open and remove the bones and “inners” as shown in the video. Or simply crush them with a fork.

Add the black pepper, tomato, lemon juice and Scotch Bonnet pepper (if you’re making it spicy) and mix together.

Then top with the thinly sliced onion.

Heat the oil on a medium/high flame, until you start seeing whispers of smoke, then pour it directly onto the sliced onion. Not only will this flash-cook the onions (take away the ‘bite’), the oil will get a lovely onion flavor.

Stir well to combine and enjoy!

My comfort meal includes rice, Dhal, the Sardines like this and slices of ripe zabouca (avocado). If you have lime peppersauce on the side… wicked!

This version of canned sardines (called sardine choka by some), is an excellent topping for salted crackers or on open face sandwiches.

Meat & Poultry

Simply Delicious 20 Minute Curry Chicken.

May 27, 2025February 3, 20241 Comment

A little over 7 years ago I shared my Amazing 20 Minute Curry Chicken Recipe on YouTube and while that recipe is still very relevant. As we work our way through the #ComfortFood series I’ve been sharing on social media, I thought I’d revamp that recipe a bit. Unfortunately while filming the recipe video for this version, I never took step by step images as I would normally do.

You’ll Need…

3 lbs boneless chicken (dark meat)
2 tablespoon olive oil
1 medium onion (diced)
6-8 cloves garlic (smashed)
1 medium tomato (diced)
1/2 teaspoon black pepper
1 large scotch bonnet pepper (sliced)
1 teaspoon ground roasted cumin (geera)
1 1/2 tablespoon Caribbean Green Seasoning
2 tablespoon Curry powder
1 teaspoon Anchar Masala
3/4 teaspoon salt (adjust)
2 cups water
2 tablespoon chopped Shado Beni (chadon beni / culantro)

you may use cilantro

Notes. Please use the video below to follow along as much more is discussed there. Especially why I used boneless leg and thigh, but also why you may use chicken breast should you prefer that cut.

Cut the chicken into 1 to 1 1/2 inch pieces and wash with cool water and the juice of a lemon, lime or 1 cup white vinegar. Drain dry. If washing chicken is not your thing, you may skip this step as I know many people are opposed to this.. in my culture it’s a MUST!

Heat the oil in a heavy pan on medium heat. Unlike other curry recipes I’ve shared where we lower the heat at this stage, the goal is to maintain a constant heat. Add the onion, garlic, tomato, Caribbean Green Seasoning, Scotch Bonnet Pepper (use as much as you can handle) black pepper and roasted geera (cumin). Cook for 2 minutes, then add the curry powder, along with the Anchar Masala and stir well. Cook for a further 3 minutes.

It’s then time to add the chicken pieces and stir well to coat with the lovely curry base we created. Cook for 5 minutes, then add the salt and water (bring to a boil) and cook for a further 10 minutes.

At this point we’ll personalize things by adjusting the salt to your liking and determine if the gravy’s consistency is to your liking. Keep in mind that the residual heat in the pan will further thicken the gravy or sauce as it cools.

Once you’re happy with everything, turn off the heat and add the chopped Shado Beni (culantro) and stir. Should you prefer to use cilantro (coriander), it’s really up to you.

If you want to change up the flavors a bit you may add a bit of coconut milk or cream, a small stick of cinnamon, a bay leaf and/or a teaspoon of grated ginger will not hurt things at all! This recipe is true to a traditional Trinbago (Trinidad and Tobago) curry chicken.

Meat & Poultry Soups & Stews

The Best Oxtail Soup Recipe You’ll Ever Taste!

May 29, 2025January 15, 2024Leave a Comment

As we dig deeper into #SoupSeason it occurred to me that I’ve never shared this version of Oxtail Soup with you. For most people outside the Caribbean, the texture and consistency (loaded with root vegetables) of this soup will be more comparable to a stew. However such is the case for most soups from the Caribbean. And yes, it’s one of those dishes you must reserve about four hours of your time to put together.

You’ll Need…

3 lbs oxtail
1 lemon (juice)
1/2 tablespoon sea salt
1 teaspoon black pepper
2 tablespoon olive oil
2 large carrots
2 1/2 lbs pumpkin
1 tablespoon olive oil
1 medium onion (diced)
1 tablespoon olive oil
8 cloves garlic (smashed)
6-8 sprigs thyme
3 scallions (chopped)
1/2 teaspoon black pepper
1/2 cup hot water
1 cup yellow split peas (washed)
8-10 cups hot water
3/4 tablespoon salt
1 tablespoon Caribbean Green Seasoning
1 Scotch Bonnet Pepper
2 tablespoon coconut cream (or 1 cup coconut milk)
3 large potato
2 large sweet potato
6-8 medium eddoes
10-15 okra
1 tablespoon tomato paste
5-8 cups water
1/3 lb baby spinach
1 1/2 cup all purpose flour
1/4 teaspoon salt
1 teaspoon brown sugar
1/2 cup water (adjust)

Notes! May I recommend that you follow along with the video below as I discuss much more about the recipe there. You’ll notice I didn’t combine (total) all of the water and olive oil I used as it’s easier for you to follow along with the way I listed the ingredients. The goal is to cook the oxtails low and slow in the soup to get it fork tender. You’ll need a LARGE soup pot and a few friends to enjoy this soup. Or feel free to freeze leftovers.

Wash the cut oxtail pieces (get your butcher to cut it) with the juice of a lemon (lime or 1/2 cup vinegar will work also) and water, then pat dry with paper towels. Place them onto a baking tray and top with 1/2 tablespoon sea salt (use your fav salt, I just happen to only use sea salt in my home), 1 teaspoon black pepper and two tablespoon olive oil. Mix well to coat, then into the oven for one hour at 350 F.

Since I had the oven on, on another baking tray I placed my carrots and pumpkin (large pieces) and drizzled them with a tablespoon olive oil and roasted them as well. I scraped the carrot and peeled the pumpkin. If you cannot source calabaza pumpkin, just about any squash will work.

Once your oxtails are roasted, it’s time to add one tablespoon of olive oil into a large soup pot (I ended up having to switch over to a larger pot), then add the onion, garlic, thyme, scallions and 1/2 teaspoon black pepper on a medium flame. Stir well, turn the heat to medium/low and cook for 3 minutes.

It’s time to add the roasted oxtail pieces to the pot . As explained in the video, I used 1/2 cup of hot water to loosen the bits on the bottom of the roasting tray, which also went into the soup pot.

Raise the heat to medium high and cook for 2 minutes, before adding the tomato paste, 10 cups of water and Yellow Split Peas (washed). As it comes to a boil, toss in the Scotch Bonnet pepper (in the video I explain why you should or avoid breaking the pepper) and the Caribbean Green Seasoning. Reduce the heat to between a rolling boil and simmer and add 3/4 tablespoon salt. The oxtail will take a long time to get tender… this is just the start.

After 1 hour it’s time to add the roasted carrots and pumpkin (chop into smaller pieces as they cool from being in the oven).

Continue on that rolling boil/simmer for another 30-40 minutes. The pumpkin is meant to fall apart and along with the yellow split peas, thicken the soup.

I used eddoes, potato and sweet potato for the body of this oxtail soup, but you can also add dasheen (taro), green cooking banana, green plantain, cassava, yam.. just about anything you want basically. What I would recommend is that you cut the pieces large (as I did) so they don’t totally fall apart during the long cooking process.

This is when you’ll add okra if you’re a fan of it, as well as the coconut cream.

At this point I was forced to switch over to a larger pot as the soup needed a further 8 cups of water, since it was getting too thick for my liking.

One hour after adding the root vegetables, add the baby spinach and flour dumplings to the pot. The flour dumplings were shaped as what we refer to as being spinners.. from a dough made from 1 1/2 cups flour, 1/4 teaspoon salt,1 teaspoon brown sugar and about 1/2 cup of water. Add more water if needed to form a soft dough. Let the dough rest for 10 minutes before pinching off tablespoon size pieces and shape by rolling between your hands to form a sort of small cigar.

Twenty minutes later and you’ll taste and adjust the salt, ensure the oxtail is tender and make sure you have a good amount of broth. Add more water if needed and adjust the seasoning a bit to compensate. Remember to be very gentle in stirring near the end or you’ll disintegrate the eddoes, potato etc.

Serve HOT!

Meat & Poultry

One-Pot Stewed Beef with Red Beans for a Quick, Easy Dinner.

January 9, 2024January 4, 20242 Comments

Yea not so much quick, but hear me out. Cook a large batch and freeze (and thaw), for days you want a quick dinner with steamed rice or maybe you have time to make hot Sada Roti. This combination of tender beef and red kidney beans is a rich and delicious coconut gravy, with hints of herbs and ginger. Simply Delicious!

You’ll Need…

3 lbs stewing beef (large cube)
1 medium tomato (diced)
1 medium onion (diced)
7 cloves garlic (smashed)
1 teaspoon black pepper
3/4 tablespoon salt
1 tablespoon Worcestershire sauce
1 scotch bonnet (cut in 1/2)
1 teaspoon grated ginger
1 1/2 tablespoon Caribbean Green Seasoning
1 tablespoon olive oil
1 3/4 tablespoon golden brown sugar
2 cups water
1 1/2 cups coconut milk
1 large can Red Kidney Beans (rinsed)
2 tablespoon chopped parsley

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. Especially the ‘browning’ step, which is essentially the base of this recipe. If doing this recipe gluten free, please go through the full list of ingredients to ensure that they meet with your specific gluten free dietary needs. Especially the Worcestershire sauce.

Wash the pieces of beef (any cheap cut will work) with the juice of a lime or lemon or 1/4 cup white vinegar and cool water (not mentioned in the ingredient list) and drain. Then season with the salt, black pepper, onion, ginger, tomato, Scotch Bonnet (optional), Caribbean Green Seasoning and Worcestershire sauce. Should you have time, allow it to marinate in the fridge for at least 2 hours.

Use the video as a guide for this step. Place a deep pan (heavy one will work best) on a med/high flame and add the oil and brown sugar. The sugar will melt, go frothy, then a deep amber. At this point is when you’ll add the seasoned beef to the pot (carefully) and stir to coat with the caramelized sugar (no the dish will not be sweet). Should the sugar go BLACK, you need to STOP immediately. Allow the pot to cool completely, wash it and start over with a dry pot. If not, you’ll be left with BITTER tasting beef.

Place the lid on the pot (slightly ajar), turn the heat down to med/low and cook for 15 minutes. It will sprout natural juices. Remember to stir a couple times.

Now remove the lid, crank up the heat and burn off that liquid to the point where you see the oil we started with at the bottom of the pot.

Once all of the liquid is gone, add the coconut milk and stir well. Then pour the water into the same bowl you marinated the beef in, swish it around to pick up remaining marinade.. pour that water into the pot now. Stir well.

Once it comes to a boil, reduce it to between a rolling boil and a simmer (med/low flame) and allow it to cook for 30 minutes.

At this point we’ll add the kidney beans (any large bean will work) and bring back to a boil. Reduce to a simmer, lid slightly ajar and cook for another 30-35 minutes. Basically until the beef is tender. I explained why we added the beans at this point in the video.

During the cooking process, keep an eye on the liquid level and add more water should you need to. Once the beef is tender, adjust the salt to your liking. Determine if the gravy is at the consistency you like (cook longer to thicken or smash some of the beans, should you want it thicker). Keep in mind that the residual heat in the pot will further cook and thicken the gravy.

Once you’re happy with the results, add the parsley as you turn off the heat.

Are you interested in the chicken version of this dish?