Without a doubt, this will become THE go-to dessert recipe in your home as it is in ours. With juicy pineapple dusted with cinnamon and grilled to release it’s natural sugars and juices, then simmered in a wonderful rum / brown sugar sauce.. yum! On it’s own or as a topping for a couple scoops of vanilla ice cream, this grilled pineapple will excite your taste buds! Can someone please tell me why our mom never made this for us, when we had pineapple growing in our back yard as a boy on the islands? Mom, we need to have a serious chat!

You’ll Need…

1 ripe pineapple
1/2 cup dark rum
1/2 cup golden brown sugar
4 tablespoon butter
1/4 teaspoon cinnamon

Notes: You can top this with some toasted coconut flakes if you want to add some additional flavor and texture to this wonderful dessert. Additionally, you can add some raisins in the rum sauce if you’re like me and like rum and raisin ice cream.

I’m sure you can use pineapple in the can (tin) but I much refer to use a fresh pineapple, as long as it’s fully ripe. If your grocery store doesn’t have them fully peel and cored, here’s a quick video I did a while back showing how simple it is…

I must mention that if you’re serving this to minors or you don’t deal with alcohol, no worries. All the alcohol burns off during the simmering process… but you do get a wonderful flavor from it.

Peel, core and trim the pineapple into spears, then sprinkle with the cinnamon and toss around. I used a stove top cast iron grill pan for grilling (you can use your out door grill, indoor grill or heat in a non-stick frying pan). Brush the grill pan with some vegetable oil or cooking spray, then (med/high heat) grill the pineapple spears for 3-4 minutes on each side. Set aside as we get the sauce ready. Try not to over-grill or you’ll find the pineapple will go soft and loose it’s shape.

In a fairly deep sauce pan on medium heat, add the brown sugar and butter and cook/stir until it’s melted and starts to go a darker color and develop big bubbles (frothy). Takes about 4-6 minutes. Remember to keep stirring.

Now turn off the heat and gently pour in the rum. Have a whisk handy as it will clump and you’ll think it’s ruined. Fear not, keep stirring. After 2 minutes of stirring, turn the heat back on (the alcohol should have dissipated by now) and keep stirring until you have a semi-thick consistency. Have the heat on medium. Now add the grilled pineapple pieces to the pan and gently toss the sauce all over them. Cook for a couple minutes (until all the flavors blend and you have the consistency you’ll be happy with).

Your kitchen will have the wonderful scent of the brown sugar, grilled pineapple and the rum will just take this to another level.. wicked for days! You can store in a sealed container in the fridge for a week or so, just microwave to heat every time you’re ready to use. I average sized pineapple will give you enough for 4 people and about 6-8 people as a topping for ice cream.

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Gluten Free Meat & Poultry

Cow Heel (cow foot) Soup Recipe.

November 12, 2014March 31, 201318 Comments

Ladies and gents, I must confess that I’m not a fan of cow heel (cow foot or bull foot) soup and if it were up to me, this recipe would not have been found here as I normally don’t cook this. However, a fan on the CaribbeanPot.com Facebook page sent in a request and being the good boy I am.. I got the pot bubbling. Clevlan, this one is for you my brethren.

You’ll Need…

2 lbs cow heel *
1 teaspoon salt
1 scotch bonnet pepper
2 carrots (cut in big pieces)
3 potatoes
1 cup yellow split peas
4 sprigs thyme
2 scallions
1 tablespoon veg oil
Okra (about 8-10)
1/2 teaspoon black pepper
4 pimento berries (optional)
1 large onion
2 cloves garlic
12-16 cups water
1 cup diced pumpkin

Dumplings
– 1 cup flour (all purpose)
– pinch salt
– water

Notes: Make sure the cow heel is clean and cut into small pieces for easier cooking. Keep the scotch bonnet whole or burst open at the end if you want the kick from the heat it possesses.

Heat the vegetable oil in a deep pot on medium heat, add the diced onion, garlic, pimento berries, thyme, black pepper for 3-5 minutes and then add the cow heel. Stir well, then add the yellow split peas, salt, carrots and cover with water.. raise the heat to high and bring to a boil, then reduce to a simmer. Cook for about 2 hrs or 1/2 hr if using a pressure cooker. Drop the scotch bonnet pepper whole as it simmers.

As it simmers you’ll notice stuff gather at the top of the pot, skim and discard. After 2 hours the peas should be tender to the point where it will melt away and start thickening the soup. The pieces of cow heel will now be tender (and go gelatinous) , so it’s time to start adding the other ingredients. You can certainly add yams, dasheen, eddoes, green bananas etc, but I tried to keep this soup simple.

After adding the okra, potato, chopped scallions and pumpkin, it will take about 30 minutes to finish. So in a small bowl prepare the dumplings.. the flour, pinch of salt and enough water to form a soft but firm (to touch) dough. Let that rest for 15 minutes (cover with plastic wrap). Then the last 10 minutes of cooking, pinch small pieces of dough and roll between your hands to form a small cigar. Add to the pot and let cook for the final 10 minutes.

You will definitely need a large pot as no matter how hard you try.. when making any Caribbean soup, it always turns out to be a huge feast. There will be enough here for at least 8 people as a main dish. Taste for salt the last 4 minutes and adjust accordingly. Remember you can personalize this soup with the addition of yams, sweet potato, cassava, dasheen and cooking bananas, so get creative. If you want to add additional flavor you can always add a soup mix (Grace or Maggi) to the pot the final 30 minutes of cooking, but this is really not necessary.

At the end fish out the sprigs from the thyme and don’t forget to get the scotch bonnet pepper out. I like the kick from the pepper, so I usually burst it in the soup and enjoy the explosive flavor. But proceed with caution as it will be live with that Caribbean sunshine.

IMPORTANT – Do not add flour dumplings if doing this recipe gluten free as it will not meet with your gluten free dietary needs.

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Desserts

Peanut Butter Stuffed Prunes.

March 27, 2013March 27, 20137 Comments

It’s always the little things in life you tend to cherish and miss. As a boy on the islands I fondly recall these wonderful treats at parties and any sort of social gathering and how much they remind me of happy times. When one thinks about dessert, prunes is definitely not something which comes to mind. After-all, people only eat prunes if they have problems going to the bathroom..right? WRONG! And I’ll prove it with this simple recipe.

You’ll Need…

Pitted Prunes
Smooth Peanut Butter

Notes. You can certainly use prunes with the seeds, but it’s takes a lot of time to remove them. Other than peanut butter, you can also stuff them with Nutella or a combination of nutella and peanut butter. For a more fancy finish you can place the peanut butter in a piping bag and use that to stuff the prunes.

* Remember if you’re serving this to guests, to mention that there is peanuts in this in the event there are any relating allergies.

The amount of prunes and peanut butter needed depends on how many of these you plan on making. You’ll need about 1/2 teaspoon peanut butter for each prune.

Using a pairing knife or scissors cut a slit in each prune, about 1 inch across and deep enough to stuff (be careful). Then open each slit and stuff with about 1/2 teaspoon peanut butter. You’re done!

You can make these in advance and place them (covered) in the fridge for a a day or two. This is without a doubt the fastest recipe I’ve ever shared and those of you familiar with these lovely treats may not even see this as being a recipe.

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Seafood

Fried Seasoned Red Snapper.

March 15, 2013March 15, 201314 Comments

The only way our mom would get us to eat fish as kids was when she would pan fry King Fish and serve it to us with ketchup and a little pepper sauce. I guess it’s the same way our daughters learned to appreciate fish, as my mom (grandma) would purposely make fried fish when she visited to get them liking something most North American kids passionately hate. Seasoned to perfection and marinated for a couple hrs before they’re dusted in flour and pan fried, this recipe can be adopted for any fish you like. For me, it MUST be sea fish (I’m no friend of fresh water fish) and I want it hot and even better if the skin is a bit crisp.

You’ll Need…

2 lbs Red Snapper
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 onion diced fine
1/2 teaspoon pepper sauce
1/4 teaspoon curry powder
1 teaspoon Caribbean Green Seasoning
2 cloves garlic crushed
1/2 cup flour
veg oil for frying

Notes: I used a Madras curry powder, blended in the Caribbean. You can use finely chopped scotch bonnet instead of peppersauce or any hot sauce you like. I used 3 small Red Snappers.. beware of bones when eating/serving. Feel free to use any type of fish you like as this recipe is very forgiving.

Scale, gut and wash the fish, then pat dry and get ready to marinate. But before you do so, (depending on how large your fish are.. 2 cuts may be necessary) give it a shallow cut across the belly so the marinade will do it’s thing.

Pour everything except the flour and oil on the fish and massage it into the fish (belly cavity and cut/s). Cover and allow it to marinate in the fridge for at least 1 hr.

Put about 2-3 cups of vegetable oil to heat on a med flame and get the seasoned fish ready for frying. Set up a sort of station, with a plate with the flour, the pan with the heated oil and a plate lined with paper towels to drain off the excess oil after frying. WARNING! Be sure to open the windows in the your kitchen and turn on the exhaust fan if you have one. The scent of fried fish will linger.

Dust the fish in the flour, don’t worry about shaking off the marinade as it will be delightful when cooked with the fish. Make sure to cover both sides of the fish, then gently place them into the hot oil. The idea is to cook the fish on each side for about 4-6 minutes (depending on the thickness of the fish you use and how crisp you like your fried fish). After which it’s just a matter of placing on the paper towels, then serve warm. If you’re reheating these, I would recommend doing so in an oven and not a microwave.

IMPORTANT! If you’re using whole fish as I did , do remember there will be bones (choking hazard). This recipe will also work great with fish fillets (bones removed) so that would be a good option if you plan serving this to kids. You may ask why bother with anything but fillets.. if you’ve ever had a fried whole fish, you’ll know how tasty it can be.

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Gluten Free Meat & Poultry

Lamb Chops Braised In A Coconut Curry Sauce

May 28, 2025March 1, 201324 Comments

As a young fella growing up on the islands I recall lamb not being a very popular choice when it came to meats we prepare (quite honestly.. our mom never made it). Back then and today goat still is the champ when it comes to a good curry. With variations on the recipe itself, you can find curry goat cooked on just about every island in the Caribbean and on the menu in every Caribbean restaurant outside the Caribbean.

I’m no fan of lamb due to a terrible experience I had with grilled lamb I purchase a few years ago (leathery), but this recipe is simply delightful and will become a hit in your home.

You’ll Need…

5 lamb chops (about 3 lbs)
2 tablespoon veg oil
1/2 teaspoon salt
8 grape tomatoes
1/4 teaspoon black pepper
1 1/2 tablespoon curry powder
1 1/2 cup coconut milk
1 tablespoon fresh thyme
2 scallions
3 cloves garlic crushed
1 teaspoon grated ginger
1 tablespoon shado beni chopped
1 cup water
1/4 scotch bonnet pepper (finely diced – no seeds)
1 shallot finely chopped (or onion)
2 tablespoon chopped parsley (flat leaf)

Note. If you don’t have grape tomatoes, use 1 medium tomato chopped. If you don’t have shado beni use 2 tablespoon chopped cilantro. I used a madras blend curry powder out of the Caribbean (much different than the stuff you get from India). For the gluten free version of the lamb curry, do make sure that the curry powder you use does not contain any flour (used as an additive in some case) or it will not meet with your gluten free dietary needs.

Wash and pat the lamb chops dry with paper towels, then heat the oil in a deep/heavy sauce pan on med/high heat. Add the chops, so they brown on each side for a few minutes (you may need to turn the heat down to medium).

Remove the browned lamb chops and set aside. Turn the heat down to low and add a tablespoon more oil if necessary. Toss in the diced shallot (on onion) , crushed garlic and grate the ginger directly into the pot. Let that cook on low for about 3 minutes (be sure to move around) so you get that wonderful flavor base. Now add the curry powder and cook for a couple minutes (stir well). It will go grainy and darker as it cooks. You’ll be hit by a wicked tsunami of flavors at this point. Now add back the browned chops and if there’s any liquid from them..add also. Move around the pan to try and pick up some of that curry base we created.

Now toss in the chopped shado beni, scotch bonnet pepper, scallions, thyme and black pepper. Give it a good stir, then add the salt, coconut milk and water. Turn the heat up so you can bring it to a boil, then reduce the heat to very low so you have a gentle simmer. Cover the pot and let that cook for about 1.5 hrs or until the lamb is tender and falling off the bones. Remember to stir the pot every 10-15 minutes.

Here’s where you may need to personalize this dish a bit. I like my gravy thick, so I turned up the heat to burn off any excess liquid (you can leave gravy or burn it all off) and remember to check to see if it has enough salt for your liking. When the gravy is as thick as you want, toss in the chopped parsley and the grape tomatoes, turn off the heat and cover the lid for about 3 minutes..

The tender pieces of this lamb cooked in the coconut curry sauce will be outstanding as a side for roti, ground provisions, rice, dumplings or even something as simple as a side salad. If you’re adding a little Caribbean flair to your normal dinner, this curry lamb would make for a great addition. If you’re concerned about heat, don’t use any of the seeds of the scotch bonnet pepper as that’s where most of that raw heat is. The earthy flavors from the spices which make up the curry will work well with the mellowness of the coconut milk and the fresh herbs will truly take this dish over the top.

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Vegetarian

Tasty Vegetarian Mashed Yams.

February 7, 2013February 15, 20134 Comments

Did you know that the tuber most people outside the Caribbean call yams are really a milder sweet potato? On the islands we have several varieties of yams and in this recipe I’ll be using Kush Kush, which is probably one of the more harder varieties to source. I recall as a young fella on the islands how excited our dad would be when he came across some Kush Kush, but today I can readily get them at any of the larger Asian grocery stores which seem to be popping up everywhere.

As we have different varieties of yams, so too the taste, texture and starch content. Kush Kush is a much more drier when cooked and it’s texture is somewhat sandy and brittle, so you’ll find that the finished dish will be crumbly as compared to if you used another common variety.

You’ll Need…

3 lbs kush kush yam
1 large onion
1/4 scotch bonnet pepper
2 tables spoon shopped parsley
2 tablespoon olive oil
1/4 teaspoon black pepper

* 1/2 teaspoon salt

Notes: Be sure to wear gloves or coat your hands with vegetable oil when peeling the yams as they may irritate your skin. You can add additional flavor to this dish by adding some fried bacon or salted cod when you cook the onions.

The first step in preparing this dish is to peel, wash and cut the yams into similar size pieces. Then place the yam pieces in a deep pot with water and bring to a boil. Salt the water, reduce to a rolling boil and cook until tender (about 20 minutes). After 15 minutes, use a sharp pairing knife to pierce the yam pieces and if there’s no resistance, you’ll know it’s fully cooked. Boil as if you’re boiling potatoes. Skim of any frothy residue at the top of the pot when boiling and discard.

As the yam boils, it’s a good time to prepare the other ingredients.

When the yam is fully cooked, drain and crush while it’s still hot (chunky).

In a saucepan heat the olive oil on medium heat, then add the onion and cook for a couple minutes. Then add all the other ingredients and cook for another 2 minutes. Now add the crushed (boiled) yam and give it a good stir.

You have a couple options now. You can heat through so all the flavors marry and you get all the lovely goodness with every bite (2-3 minutes of cooking) Or you can allow it to cook for a longer period, until you start getting a nice sort of crust. Try to serve hot!

This is a lovely vegetarian meal on it’s own, but it’s just as good as a side dish paired with stewed, curry or grilled meats. Remember you can add additional flavor by adding bacon or salted cod fish pieces. If adding bacon or salted cod, cook these items first before adding the onions etc. Remember to wear gloves and to wash your hands immediately after handling scotch bonnet peppers. And if you’re concerned about the raw heat… don’t include any seeds or the white membrane surrounding the seeds.

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Meat & Poultry

The Ultimate Oven Roasted Pork.

May 27, 2025February 11, 201320 Comments

There’s nothing quite like the aroma of roasting meat in the oven, especially when you have that eager anticipation of a lovely dinner. Though over the years I’ve modified this recipe from it’s original beginnings (our mom’s recipe) , it really one which I’m very proud and excited to share. As with the other recipes in the “ultimate” series, you’ll find that this roasted pork will be an instant hit with your family and friends. And if by chance you have any left the following morning, don’t hesitate in making up a sandwich or two… you’ll be counting down the lunch hr at work.

You’ll Need..

4 lbs Pork *
1 cup orange juice
1 cup vinegar
1/2 teaspoon cinnamon
thick slice of ginger (about 1-2 tablespoon)
2 cloves garlic
3 tablespoon fresh thyme
1 large onion
3 scallions
1 scotch bonnet pepper (no seeds)
2 tablespoon soy sauce
1 tablespoon olive oil
1/2 teaspoon black pepper
10 pimento berries (allspice)
1 tablespoon brown sugar

Notes: Do try to get a piece of pork which is not overly lean. With some fat or marbling, you’ll have a much more tender and juicy roasted pork. If you want to control the heat, don’t include any of the seeds or white membrane surrounding the seeds from the scotch bonnet pepper. At first you may think this is overly spicy, but the other flavors we add will help balance things.. trust me!

First up we must make the marinade so we can infuse this lovely piece of pork with some wicked flavors. Give the scallion, thyme, onion, garlic, ginger and scotch bonnet pepper a rough chop, then place everything (except the pork) into a food processor (or blender) and puree for a minute or two. If you don’t have a blender or food processor, chop everything mentioned above very finely and mix in the other ingredients.

Wash and pat dry the pork, then place it in a deep bowl (or large zip lock bag) and pour the marinade over it. Give it a good toss, cover with plastic wrap and set in the fridge to marinate for a couple hours (at least).

Place the well seasoned pork into a roasting pan (with a cover) and pour in all the marinade into the pan as well. Set your oven at 400F and place on the middle rack for 1 hour. After 1 hr, flip to the other side and go for another hour. Be sure to baste the pork as it roast with the marinade at the bottom of the pan.

After 2 hours, remove the lid and roast for another 15 minutes to give it some lovely colour and to reduce the gravy at the bottom of the pan. Remember to spoon some of that gravy over the pork as it roasts. I like my pork well done, but you can certainly tailor it to your liking. You’re looking for an internal temp of 160 F.

You would have noticed that I didn’t add any salt to this, that’s because I found that the soy sauce gave it all the salt I needed. But I’m sure you may want to add about a 1/2 teaspoon or so.. to your liking. The orange juice wasn’t fresh squeezed if you’re wondering. Cover and allow to rest about 15 minutes before slicing through. The gravy at the bottom of the pan will be outstanding, so don’t you dare toss that out. There’s enough here to feed between 5-7 people.

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Seafood

Curry Shrimp With Butternut Squash.

April 19, 2013January 26, 201327 Comments

How I love me some shrimp cooked in butternut squash or pumpkin.. let me count the ways. This is one of my favorite recipes and it’s a take on another one I shared a while back which our mom is a boss at making – shrimp cooked in pumpkin. But this time we’ll be adding some additional flavor by incorporating a madras blend curry into the mix. Not only is this a delightful way to prepare butternut squash (you can also use Caribbean style pumpkin), it’s a great way to add flavor to what could be considered a typically boring dish.

You’ll Need…

1 lb shrimp (peeled/deveined)
1 med butternut squash (about 4-5 cups)
1 small onion (diced)
3 cloves garlic crushed
3/4 teaspoon salt (divided)
1 tablespoon curry powder
1/4 scotch bonnet pepper (no seeds)
3 tables spoons olive oil (divided)
1/4 teaspoon grated ginger
1 tablespoon green seasoning
1 tablespoon brown sugar

* For the green seasoning mix, see : Caribbean Green Seasoning. I used a madras curry powder blend from the Caribbean Much different than what you’d find elsewhere and can be found at your local West Indian grocery store and some online stores.

Peel, devein, wash and drain the shrimp and get ready for seasoning. In a bowl place the cleaned shrimp and add 1/4 teaspoon of the salt and the green seasoning, give it a good mix and allow it to marinate while we prep the butternut squash. Try to not let the shrimp marinate more than 15 minutes.

If you’ve never worked with butternut squash you’ll find it a bit tough to cut and peel, so it’s important that you have a sharp knife. It will have a sort of bottle shape, so the first thing I do is to cut off the sort of ‘neck’ shape (see pic). Make it easier to handle. I then cut the sort of ball shape in half to expose the seeds. Using a spoon, scoop out the seeds and stuff surrounding the seeds. Discard or save to roast as you would pumpkin seeds.

Then cut into smaller more manageable pieces and peel with a sharp pairing knife or potato peeler. You’ll find the skin is tough and somewhat waxy. Cubed into 1 inch pieces and rinse with cool water. If you’re doing this in advance, be sure to place it in a bowl and cover with cool water so it remains fresh and not discolored.

In a deep sauce pan heat 2 tablespoons of the olive oil on low heat, then add the diced onion and crushed garlic. Let that cook for about 4 minutes so it releases it’s wonderful flavors. Then add the scotch bonnet pepper, grated ginger (dice fine – wear gloves when handling scotch bonnet peppers and wash your hands with soap) and curry powder. With your heat still on low.. we’re cooking the curry so you don’t get a raw curry taste later on.

Now turn up the heat to med/high and toss in the seasoned shrimp. Cook for 3-4 minutes (we don’t want to over cook the shrimp) with the pot open. Remember to stir well and try to get the shrimp to pick up some of the base flavors we started with. Remove the shrimp and add the remaining 1 tablespoon of oil.

Toss in the cubed squash and give it a good stir. Now add the remaining salt, brown sugar and black pepper. Give it another quick stir, reduce the heat to med/low and cover the pot. Allow that to cook for about 15-20 minutes (remember to stir often). With the lid closed the squash will spring it’s own juices. If you find that it starts sticking to the bottom of the pot, lower the heat.

After 15 minutes, turn up the heat and remove the lid off the pot. We’re now trying to burn off any excess liquid. We also want to control the texture (I like it a like a thick paste) so using the back of my cooking spoon I pressed down on any chunky pieces of squash.

With most of the liquid burned off, it’s time to add the pre-cooked shrimp back to the pot and give it a good stir and taste for salt. Adjust accordingly.

Do try your best to burn off as much liquid as you can so you don’t have a soup consistency. This will heighten the overall flavor of the completed dish and with that curry shrimp base.. it will be fantastic. After adding the shrimp try not to cook too long (about 2-3 minutes) as we don’t want the shrimp to go chewy.

This curry shrimp with butternut squash is good with roti, rice, bread or you can treat it like any typical side. You can certainly leave out the shrimp if you want to keep this a vegetarian dish and if you’re wondering.. there’s enough here as a side dish for 5-6 people.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Meat & Poultry

Spicy Beef Noodle Stir Fry.

May 6, 2013January 20, 20138 Comments

One of the first things I look forward to when I visit my homeland (besides doubles and bake and shark sandwiches) is the island influenced Chinese food, which is a huge part of our everyday culinary landscape. As I’ve talked about in the past, the Chinese (workers who came to the Caribbean after slavery was abolished) contribution to our melting pot is tremendous and on islands like Jamaica, Cuba, Trinidad and Tobago as well as Guyana it’s quite evident in the passion we have for such dishes.

This spicy beef noodle stir fry is yet another one of those dishes where you’ll see a Caribbean stamp on a classic Chinese dish.

You’ll Need…

1/4 lb beef (sliced thin)
1/4 teaspoon 5 spice powder
8 oz egg noodle (cook according to package directions)
1 carrot
2 cups bean sprouts (or cabbage)
1 large onion
1 clove garlic
1 tablespoon grated ginger
2 scallions
1/4 scotch bonnet pepper (diced fine – no seeds)
2 cups sweet pepper (bell – different colors)
1 cup broccoli
1/2 teaspoon salt
3 table spoon vegetable oil (divided)
1 cup sliced mushrooms
1 cup snow peas

For the sauce….

2 tablespoon hoisin sauce
1 tablespoon oyster sauce
1 tablespoon soya sauce
1/4 cup orange juice
1/2 teaspoon sesame oil

Tip: To get thinly sliced beef, firm it a bit in the freezer. If it’s fully thawed it may be difficult to handle.

It’s important when doing a stir fry that you have everything prepped as the goal is to cook fast on high heat. So with your beef sliced thin, season it with the salt, grated ginger and the five spice powder (see Asian and West Indian grocery stores for this) and allow it to marinate for about 10 minutes. In the meantime peel, chop and cube your vegetables. Remember to try and keep them uniform in size so they cook evenly.

Tip 2. I usually cook the noodles before and allow it to drain and cool a bit. Follow the package cooking instructions, but cut back on the boiling time a bit. So if it says to boil for 6 minutes, only do so for 4 minutes. You don’t want to risk it being overcooked and soggy when you add it to dish.

In a wok or huge non-stick frying pan heat 2 tablespoon of the veg oil and add the seasoned beef. Cook for 3-4 minutes, then remove and set aside. Add the remaining 1 tablespoon of oil and heat for a minute. Now add the sliced onion and grated garlic.. cook for a minute, then start adding the vegetables, except the bean sprouts and scallions. Cook for 2-3 minutes.

The idea is to soften up the vegetables, allow it to release it’s flavors, but still have a little crunch to them. Move the vegetables to the side to form a sort of hole in the middle of the pan and add all the ingredients for the sauce. We need to heat it a bit to really release their flavors. Now mix everything well so the vegetables are coasted with this lovely sauce. The orange juice may seem a bit strange, but trust me on this.

Add the pre-cooked beef back to the wok, top with the cooked noodles and toss well. Now it’s time to top with the bean sprouts and chopped scallions and mix well.Cook for a further minute or 2.

This is one of those one pot meals, where you’ll have your vegetables, protein (beef) and carbs from the noodles.. the flavors from the ingredients in the sauce we made will be outstanding and the fact that we cooked this quickly on high heat will give it a wonderful texture. Don’t sleep on the ginger and 5 spice powder we marinated to beef with as it will certainly get your taste buds exploding with excitement.

Remember when handling hot peppers like scotch bonnet to wear gloves, wash your hands immediately after with soap and water and don’t include any seeds. The seeds and white membrane surrounding the seeds is where the killer-heat will be.

There was enough here for 4-5 people in case you’re wondering.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Seafood Side Dishes Vegetarian

Shrimp, Avocado and Mango Salad.

May 27, 2025January 10, 201310 Comments

In the Caribbean we’re notorious for having heavy meals, not as if I’m complaining but there are times when a salad is the order of the day. Using ingredients which are important in the culinary landscape of the islands, you’ll find this salad very simple to put together and amazed by it’s unique flavors.

As a kid growing up on the islands we had several avocado (aka pear or zabouca) tress surrounding our house, so I grew up having a strong appreciation for this wonderful fruit. This will explain why you’ll see it used in so many different recipes I share.

You’ll Need…

3/4 lb shrimp (cooked)
1 avocado
1 mango
2 tablespoon chopped cilantro
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1/4 medium red onion
1 cup grape tomatoes (optional)
1 grapefruit

Dressing

3 tablespoon orange juice
1 chilli pepper chopped fine
1 teaspoon honey
1/4 cup olive oil
1/4 teaspoon grated ginger

Notes: I used pre-packaged shrimp which were already cleaned and cooked (steamed). Check the frozen section of your grocery store. With the mango you need one which is not fully ripe (half ripe as we say in the Caribbean) as you need it to hold it’s shape and not fall apart when mixed with the other ingredients. Don’t cut or peel the avocado until you’re almost done assembling the salad and ready to gently toss with the dressing or it will go discolored.

Peel, wash and dice the mango. Remember there will be a hard seed in the center of the mango.

Peel and cut the grapefruit into segments. Do so but cutting off the top (stem) and bottom of the grapefruit (so it sits stable on your cutting board). Then using a sharp knife, with a sort of sawing motion, cut and discard the skin. Go deep enough to expose the flesh of the grapefruit. You will now have a ball shape with exposed juicy grapefruit. Cut the segments and gently handle them.

Wash and chop the cilantro, then slice the onion very thin and get ready to assemble everything. As I mentioned above I used frozen pre-cooked shrimp so I allowed them to thaw, then rinsed and pat dry with paper towels.

Let’s now make the dressing we’ll be using. Chop the chilli pepper (remove the seeds if you’re concerned about the raw heat) and add everything to a bowl and give it a good whisk.

Put all the ingredients (not the dressing or avocado) in a large bowl and season with the salt and black pepper. If you don’t have grape tomatoes, you can use a regular tomato, but do remove the seeds.

Add the dressing, give it a mix, then add the diced avocado. Try to be gentle from this point on as we don’t want to make the ripe avocado into a mush. Gently fold so everything gets coated in the wonderful dressing.

You’ll love the creaminess of the avocado, the wonderful fruitiness of the mango, the exciting flavors of the dressing and the shrimp will set this off! What I especially like is the ‘pop’ you get when you burst into one of the plump grape tomatoes. If you want you can chill this before adding the dressing as it will not keep after you add the dressing. There’s enough here for 5 people as a starter or 3 people as a main course for lunch. BTW..watch for the little kick from the chilli pepper we used.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Breakfast

Caribbean Breakfast Hash.

May 28, 2025January 7, 20132 Comments

I’ll admit that I have a weakness for all types of ground provisions, but I have a special attachment to yams. In soups, steamed, boiled, mashed, scalloped, roasted.. I’m country to heart and love ground provisions (or “food” as my Jamaican brothers and sisters would say) in all forms. Moving to Canada all those moons ago I also fell in love with corned beef and potato hash, so the creative side of my brain thought it would be nice to have a Caribbean version.

You’ll Need…

2-3 cups cubed yam
pinch black pepper
2 tablespoon coconut oil (or olive oil)
1 med onion diced
1 tablespoon parsley (garnish)
2 tablespoon shredded salted fish
1/4 scotch bonnet pepper

Note: I’m using Caribbean style yams for this recipe and not the sweet potato that’s usually called yams in North American grocery stores. Go to your local West Indian, Latin Or Asian food stores and I’m sure you’ll find it being sold there. It may be called Jamaican or West Indian yam. Sweet potato is a good alternative for this recipe as well, but remember you may need to balance the natural sweetness of it. I started cooking this in a cast iron pan, but transferred it to a non stick frying pan for better results.

Using a potato peeler or sharp pairing knife, peel the yam as you would normally peel a potato. If there are any black spots or blemishes..cut and remove. The sticky residue from the yams may irritate your skin/hands so do wear gloves or coat your hands with some vegetable oil. Cube and set in cool water until you’re ready to cook or it will discolor quickly.

If you’ve never prepared salted cod fish before, you’ll need to soak it in cold water, then drain. Now place it in a pot with water, bring to a boil and simmer for about 20 minutes. Then drain, rinse with cool water and shred. I got the boned variety, for less work (don’t have to search out the tiny little bones to remove). The soaking and boiling will remove the heavy salt it’s been cured in.

Dice the scotch bonnet pepper (no seeds) and onion, and get ready to cook.

Heat the coconut oil in a non stick frying pan on a medium flame, then add the onion and cook for about 3-4 minutes. Then add the black pepper, scotch bonnet pepper and shredded salted fish (salted cod). Allow this to cook for about 3-4 minutes, so we get the lovely accent of the salted cod. Now drain the cubed yam and add to the pot. Your heat should be at med/low now and cover the pot so it sort of steam cooks.

Remember to stir every 4 minutes and this should be fully cooked in about 20 minutes. The natural sugars in the cubed yam will cause it to get a lovely golden brown on the edges. You can remove the lid the last 4 minutes of cooking, and to test if it’s fully cooked all you have to do is pierce it with a sharp knife. If there’s no resistance.. you’re good to go. Garnish with the chopped parsley!

What a lovely way to start the day with this unique Caribbean style hash brown. There’s enough here for 3-4 people if serving as a side to eggs and toast.

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

Meat & Poultry

Chicken Fried Rice.

May 27, 2025January 1, 201315 Comments

If you’re new to my website or Caribbean cuisine you’re probably wondering how does fried rice relate to the Caribbean. Our cuisine is heavily influenced by the many faces who make up our unique culture. With over 150 years of Chinese history in the Caribbean, our Chinese style food may be a bit different to what you’d find else where, but I assure you that we’ve been very busy over those years and (IMO) perfected many Chinese dishes. Ask any Tringbagonian, Guyanese or Jamaican (countries where there’s a heavy Chinese population) about this and they will only confirm what I’m saying

You’ll Need…

5 cups cooked rice (see note below)
1 lb chicken (chicken breast)
1 cup diced carrot
2 scallions (chopped finely)
1/2 cup diced bell pepper
1/4 teaspoon black pepper
3 cloves of garlic crushed or grated
1 teaspoon grated ginger
3 tablespoon vegetable oil (divided)
3 tablespoon dark soy sauce *
1/2 teaspoon sesame oil
1 large onion diced
1/2 cup diced celery
1 cup bean sprouts
1 tablespoon shado beni (optional)
1/4 teaspoon Chinese five spice powder
1/2 scotch bonnet pepper

Notes: I used white rice, which was cooked in salted boiling water. For best results place the cooked rice in the fridge to chill before using. This will give you a lovely grainy texture (no clumping) and remember when cooking the rice, stop the cooking process when it’s about 95% done, so it’s not soggy. Start off with 3 tablespoons of soy sauce, but depending on how dark you want the finished chicken fried rice, you may need to adjust. Please dice the scotch bonnet pepper very finely and don’t include any seeds. We simply don’t want the raw heat.

Tip. To get the chicken sliced thin, when it’s still a little frozen use a sharp knife and you’ll be better able to get thin slices since it will be firm.

The first thing we need to do is to season the sliced chicken with the 5 spice powder and black pepper. Mix well and let it marinate for a few minutes. Heat your wok or non stick frying pan (you’ll need a large one) on med/high heat, add 2 tablespoons of the veg oil then add the seasoned chicken. Since we’re working with fairly high heat, remember to stir and it will cook in about 3-4 minutes. Now remove and set aside.

Add the remaining 1 tablespoon of veg oil to the wok, then add the diced onion and grate in the garlic and ginger. Let that cook for a minute, then add the diced carrots, bell peppers and celery. Cook for about 3-5 minutes. Now add the diced scotch bonnet pepper and soy sauce.. followed by the pre cooked chicken and sesame oil. It will go very dark… that will change soon.

Now it’s time to add the rice (make sure you chilled it a bit so we get that grainy texture) and stir well. Since the rice is already cooked, all we’re doing is heating it through and infusing it with the main flavors of the fried rice.

Now it’s time to add the remaining 3 ingredients. Add the bean sprouts and toss, then top with the finely chopped scallions and if you were able to source the shado beni (see West Indian, Asian or Latin grocery stores.. may also be called Culantro) and cook for a minute or 2. That’s it.. you’re done.

As you can tell this can be a one pot dish with all those lovely vegetables, chicken and the rice itself. With such a large batch it can easily feed 6-8 people and I assure you, they will all be satisfied. Remember to taste for salt, but the soy sauce should add enough sodium to make this ideal (but you can adjust if you want more). If you find that the rice is a bit too pale for your liking you can add a tablespoon more soy sauce to darken it up a bit. If you have some frozen peas you can also add a cup of that for extra vegetables. Speaking about vegetables, did you know that my vegetarian fried rice recipe video is one of the most popular on Youtube?

Before you go, don’t forget to check out the latest cooking videos, connect with me on twitter and join our community on facebook. oh yea! leave me a comment below – it’s appreciated.

the wicked chef

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Lamb Chops Braised In A Coconut Curry Sauce

Recipe Card

Caribbean Coconut Curry Lamb Chops

Description

Ingredients

Instructions

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