vegan recipe Archives | Page 2 of 4

Not necessarily a dish you’d find commonplace in the Caribbean and as I’ve explained in the video below, my take on this was born out of necessity (in my home). A combination of having pieces of tomatoes from the Preparing 25lbs of Tomato For the Winter post, and times when I have an abundance of tomatoes from garden. Vegan, Vegetarian, Ital and Gluten free, while not sacrificing taste.

You’ll Need…

3 tablespoon olive oil
1/2 teaspoon mustard seeds
4 cloves garlic (smashed)
1 medium onion (large chunks)
1/2 teaspoon black pepper
2 green peppers (watch the video)
1 tablespoon curry powder
2 cups tomato puree
3/4 teaspoon sea salt (adjust)
5 medium tomato in chunks
1 teaspoon tumeric
1/4 teaspoon ground cinnamon
3/4 tablespoon ground masala
3 tablespoon water
10 cherry tomato
1/2 cup chopped chives

Notes! If doing this recipe gluten free please go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Especially the curry powder you use as some commercial ones may contain fillers. I didn’t add any overly spicy peppers (scotch Bonnet), but you’re free to add if you want the finished curry to have a pronounced kick. Refer to the video below where I explain why I used 3 different types of tomato in the dish.

Heat the oil (you may use any oil you prefer) on a medium flame in a deep pot (I used a glazed clay pot I purchased at a Hispanic store at the Hamilton Farmer’s Market), then add the mustard seeds, followed by the garlic, onion and green peppers two minutes later. Top with the black pepper, crush the bay leaf (add) and turn the heat down to low. Gently cook for 4-5 minutes.

Add the curry powder and give it a good stir. Continue cooking on a low heat as we don’t want to burn the garlic nor the curry. Cook for 3 minutes, then turn the heat to medium and add the tomato puree. Basically I placed chunks of tomato into my bullet blender and created the puree – you may need to add a couple tablespoons of water.

Add the salt and cook on a medium flame to help the liquid in the tomato burn off. It will take about 8-10 minutes. Do remember to stir every few minutes. You’ll see the oil we started with start rise to the surface.

The base will be thick and chunky from the big pieces of onion and peppers. Add the chunks of tomato at this point, followed by the turmeric, cinnamon and ground masala. Should you want to add a teaspoon of brown sugar (if your tomatoes are tart) do so and toss in the 3 tablespoons of water. Bring to a boil, then reduce to a simmer.

Cook for 4-5 minutes on that simmer (don’t over-stir as we want to maintain some texture from the chunky pieces of tomato), then adjust the salt to your liking (taste). It’s now time to add the cherry tomatoes and chives. Yes, you may add chopped Shado Beni (culantro) or Culantro (coriander), but as explained in the video, I prefer chives as I want that finishing garlic/onion flavor note on my tastebuds.

Turn off the heat and allow the residual heat from this clay pot to soften the cherry tomatoes. You may cook for an extra minute or two should you wish.

A delightful vegan curry, with wonderful flavors and interesting textures from using tomato three ways. TIP! Instead of using water as I did, you may use coconut milk for a wonderful sweet and creamy undertone.

Incredible Ital Stew (vegan / vegetarian).

May 28, 2025August 21, 20231 Comment

Growing up in the Caribbean at a time I did, making a decision to be vegan or stay away from meats was never really an option. There were days mom would make fish or meat dishes and there were days (many more) when vegetarian meals were prepared. Basically you ate or starved (nah was the norm, no cruelty ting eh).. except when she cooked bitter melon – myself, my brother and sisters would revolt. Much of what we ate came from our kitchen garden or what local farmers had for sale, so dishes like what I’m about to share comes naturally. Especially since most of what I’ll be using, came from my lil Caribbean Canadian garden.

You’ll Need…

2 1/2 tablespoon coconut oil
3/4 teaspoon turmeric
1 cup coconut milk
1/4 teaspoon salt
3/4 teaspoon black pepper
2 cups diced pumpkin
4 cups chopped Jamaican Callaloo (chorai bhagi)
4-6 pumpkin stems (baby leaves)
6 okra (cut)
1 green scotch bonnet pepper
5 sprigs thyme + 5-8 green beans
4-6 cherry tomatoes (cut in 1/2)
4 cloves garlic (smashed)
1/4 cup chopped chives (chopped)
1 medium eggplant (cubed)

Notes. Please watch the video below for more tips and explanation. Should you be doing this recipe gluten free, may I recommend that you go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Remember to wash your hands with soap and water immediately after handling such hot peppers as Scotch Bonnet. I explained why I used a green Scotch Bonnet in the recipe, in the video down below.

With most of the items coming from my garden, the first order of business was to give everything a good wash. Then it was a matter of chopping and dicing. While I do have a pumpkin patch, for some reason they didn’t even bloom this year. I made use of the pumpkin I had in the fridge from the local grocery. Butternut squash will would great too.

Heat the coconut oil (use olive if you prefer) on a medium flame in a deep pan (I used a cast iron pan) and add the cubed eggplant to the pan. I kept the skin on. Try to get color on all sides, then remove and set aside. Try to leave back as much of the oil in the pan.

With your flame still on medium, add the diced pumpkin and stir well to coat with the oil. After about 2-3 minutes, add the thyme (my stems were tender, so I added it all.. should yours be woody, pick the leaves off and only add them), garlic and chives. Turn the heat down to med/low and cook for 3 minutes. During this time you may add the black pepper.

It’s now time to add the beans, Scotch Bonnet okra and salt. Should you not want things spicy you may leave out the Scotch Bonnet, or add it whole and don’t break it. Cook for another 2-3 minutes, then add the chopped Jamaican Callaloo. Everyday Spinach, Kale or Swiss Chard will work to. At this point you may add the turmeric as well. Add the baby pumpkin leaves (explained in the video).

The Jamaican Callaloo (Amaranthus viridis Also known as: Slender amaranth, Slender pigweed) will pile up, but as it gets in contact with the heat, it will wilt down considerably. Top with the coconut milk and bring to a boil. Then reduce to a simmer.

After about 5 minutes on the simmer, add the pre-cooked eggplant back to the pan and cook for another couple minutes, so the lovely smokey flavors of the eggplant makes it’s way into the dish. We fried the eggplant at the start so it can maintain it’s shape and texture in the dish. The skin will add a lovely sweet note to.

Now it’s time to personalize things a bit. You can burn off all the liquid at the bottom of the pan or leave some if you need a little gravy for rice or boiled ground provisions. At this point I’ll suggest you taste for salt and adjust accordingly. I know if you’re following a strict Ital diet, you’ll want to go low on the sodium or leave it out altogether.

Just before I turn off the stove I like adding the tomatoes to the pan and allow the residual heat to gently blister them. Squeeze in some fresh lemon juice should you want and a topping of additional black pepper can brighten the dish further.

A delightful vegan dish, packed with goodness from my garden.

Gluten Free Vegetarian

Fry Chiquito Banana.

August 4, 2023July 25, 2023Leave a Comment

As we continue to explore the rich and diverse culinary culture of the Caribbean from a #MeatFree perspective, I’ve retooled the original version of this classic Caribbean recipe to be fully vegetarian and vegan. You’ll notice subtle differences from the traditional way of doing this dish, as explained in the video down below.

You’ll Need…

1 1/2 lb baby banana (chiquito)
1/2 medium onion (sliced)
1 1/2 tablespoon butter
4-6 cloves garlic (diced)
1/4 teaspoon black pepper
1/2 red bell pepper (chopped)
1/2 green bell pepper (chopped)
5 Grape tomatoes (cut in 1/2)

Notes! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. To make this fully vegan, replace the butter with olive or coconut oil. I encourage you to watch the video below as I explain a few other things in there, not covered here. I used grape tomatoes in the dish but you can use a regular medium tomato diced.

Heat the butter on a medium flame in a sauce pan (I used a non-stick pan), then add the onion, garlic, bell peppers and black pepper. Cook for 2-3 minutes, then turn the heat down to med/low and add the garlic.

About 4 minutes after adding the garlic, turn the heat back up to medium and add the peeled baby bananas (we say chiquito fig) to the pan, along with the tomato. Stir well to coat the bananas with everything. Add the salt and cover the pan. Feel free to add thyme and chopped scallions if you wish.

Turn the heat to medium/low and cook until the bananas are tender and have taken on some color. In my case it took about 10 minutes from the time I added them to the pan. Remember to stir well every 3-4 minutes.

This is a full meal on it’s own (2 people) or you can have it as a side to your other fav dishes. In the classic version salted Cod is added to the vegetables and the Chiquito bananas are pre-boiled before being added to the pan and refried.

Vegetarian

Delicious Curry Potato With Spinach.

November 20, 2024October 25, 20222 Comments

Unlike 95% of the curry dishes you’ll find in the Caribbean, where there’s usually a gravy or sauce, this one is dry. Don’t let the word ‘dry’ confuse you into thinking it will be bland and reminiscent of cardboard. Quite the opposite.. it’s banging with flavor and I can guarantee you that you and your family will quickly fall in love with this dish.

You’ll Need…

4 large potatoes
2-3 tablespoon coconut oil
13/4 lb spinach
3/4 tablespoon salt (divided) | 1/2 teaspoon black pepper
2 medium onions (sliced)
6-8 cloves garlic (smashed)
3/4 teaspoon cumin seeds (geera)
1 1/2 tablespoon curry powder
1 medium tomato (diced)
2-3 tablespoon water
6 bird’s eye pepper

Peel, cube (large pieces) and wash the potatoes. Then put them into a pot with water with 3/4 of the salt and bring to a boil. Reduce to a rolling boil for 15-20 minutes (until tender). Drain and set aside.

In a deep pot heat the coconut oil (or any oil you prefer using) on a medium flame, then add the onion, garlic, Geera (cumin seeds) and the Bird’s Eye pepper (leave whole – don’t break or cut – UNLESS you want the raw heat). Go in with the fresh ground black pepper and turn the heat to low and let it gently cook for 3-4 minutes.

It’s time to add your curry powder (heat still on low) and stir well. The goal is to bloom or release the spices which makes up a good curry powder. For a bit of balance, add the diced tomato, remaining salt and the water. Cook for a further 3-4 minutes.

Add the pre-boiled potato to the pot and stir well. Heat up to medium now so we can get a slight crust to the potato.

After about 5 minutes add the washed and drained spinach. It will pile up, but rest assured it will wilt. 5 minutes later and you’re done!

Remember to taste for salt and adjust to your liking and cook the spinach to the way you enjoy it. For me, it’s just past when it wilts down. BTW, you can always add a bit of coconut milk or cream at the start when cooking out the curry base for even more flavor. You may use any spicy pepper you like or feel free to leave them out if heat is not your thing.

My fav way to enjoy this dish? Top with a couple over-easy eggs and boom! #Breakfast Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Vegetarian

Okra and Tomato Stew.

March 2, 2022February 28, 20223 Comments

I can’t recall which of the French Caribbean islands my friend was from (I’ve been disconnected from him for a few years now, so I can’t ask) but this is a dish he taught me how to make. Okra (say ochro in the Caribbean) in a rich tomato sauce served over steamed rice, with stewed fish.. a dish we made (and enjoyed) during our college days in Hamilton.

You’ll Need…

1 lb okra (cut into 1 cm wheels)
1 can tomato (I used stewed tomatoes)
4 tablespoon veg oil (divided)
1 medium onion (diced)
3-5 cloves garlic (smashed)
4 sprigs thyme
1 tablespoon tomato paste
3/4 teaspoon sea salt
1 bay leaf
2 tablespoon red wine vinegar
1 teaspoon pepper flakes
1 tablespoon golden brown sugar
1 1/2 cup chicken stock

Important! Please go though the full list of ingredients if making this gluten free to make sure it meets with your gluten free dietary needs. Especially the stock you use. Speaking about sock, I used Chicken stock, but to keep this vegan / vegetarian, please use vegetable stock.

Wash and air dry the okra, then trim (the ends off) the okra and cut into 1 cm thick wheels.

Heat 3 tablespoon of vegetable oil on a medium heat in a wide pan. Toss in the okra and stir well. The goal is to get the edges brown.

5-7 minutes later, turn the heat down to low and remove the okra. Add the remaining tablespoon of oil to the same pan, toss in the onion, garlic and thyme. Cook for 3-4 minutes. During this time you may add the black pepper and pepper flakes (leave out if you don’t want the dish spicy).

Create a space in the middle of the pan and add the tomato paste and stir well – cook for a minute or two. This will caramelize the natural sugars in the tomato paste and give the dish a lovely sweet undertone.

Add the can of stewed tomato (540ml) and smash the tomato with your spoon to break it down a bit. Add the bay leaf, red wine vinegar and salt. To help balance the flavors, add the brown sugar.

Turn the heat to medium, add the stock, bring it to a boil and reduce to a smimmer for 8-10 minutes.

Now add the pre-cook okra to the pot and bring back to a boil. That okra will absorb all the tomato goodness and plump up. Feel free to remove the thyme stems and discard.

5-6 minutes after adding the okra and it should be done. (cook longer if it’s too runny), taste for salt and adjust accordingly (* chicken stock had a sodium element to it so it was to my liking) and keep in mind that it will thicken further as it cools.

Enjoy on steamed rice! BTW, you can add chunks of your fav fish to this dish if you wanted. Just adjust the seasoning accordingly.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Side Dishes

Spectacular Cherry Tomato Salad.

May 27, 2025September 19, 2021Leave a Comment

With an abundance of plump Cherry Tomatoes in our garden and the thousands of requests I get for more recipes in the #MeatFreeMonday series on YouTube, I thought I’d share (while not “Caribbean”) a simple and delicious salad with you all.

You’ll Need…

1- 1 1/2 lbs cherry tomatoes (sliced in 1/2)
1/2 large red onion (sliced thinly)
2 tablespoon chives (chopped)
1 clove garlic (crushed)
3 tablespoon olive oil
3 tablespoon balsamic vinegar
1 teaspoon sea salt (divided)
3/4 teaspoon black pepper (divided)
2 tablespoon honey
2 sprigs thyme (leaves)
1/2 orange (juice)
1 cup bocconcini cheese (pearls)

Important! If doing this recipe gluten free, please go though the full list of ingredients to make sure they meet with your specific gluten free dietary needs. If doing this recipe vegan, use what you normally use to replace cheese. Feel free to add nuts and dried fruits to the salad if you wish.

Wash and prep the ingredients. Slice the tomatoes in half, trim off the leaves of the thyme, slice the red onion VERY thin, crush the garlic and give the chives a fine chop.

The tomatoes, chives and garlic were from my garden.

Now it’s time to make the dressing. In a bowl, add the olive oil, balsamic, 1/2 of the black pepper, 1/2 of the salt, garlic, thyme leaves, honey and orange juice and whisk until combined.

It’s time to assemble things. Add the chopped tomatoes to your salad bowl and top with the sliced onion, then sprinkle on the remaining salt and black pepper.

Now add the cheese (feel free to add your fav).

Pour on the salad dressing and top with the chives. Give it a good mix and place in the fridge for about 20 minutes for the flavors to marinate and come together (mix again before serving). This will also allow the cheese to soak in some of the dressing.

Fresh chopped basil (I’m not a fan, so while I do have it in my garden, I sparingly use it) and diced cucumber is a great addition to this salad.

Should your tomatoes be tart, you may need to add a bit more salt. Enjoy! Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Vegetarian

Tasty Oven Roasted Cauliflower.

August 12, 2021August 12, 2021Leave a Comment

Due to the massive demand for Vegan, Vegetarian and Ital recipes, I launched a new series on YouTube, I call #MeatFreeMondays In doing so, I had to find a simple way to make Cauliflower tasty and stand out. Now… If you follow me on Instagram you would have already seen me bash Cauliflower as being the lamest vegetable on the planet. I have no love for this vegetable.. NONE! I’m much more of a fan of it’s cousin, Broccoli.

You’ll Need…

1 large cauliflower
1/2 – 3/4 cup olive oil
1 tablespoon Caribbean Green Seasoning
1 teaspoon curry powder
1/2 teaspoon black pepper
1 teaspoon sea salt (divided)

Note – use smoked paprika instead of the curry powder should you want a different flavor profile. If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Preheat the oven to 425 F

Then wash and cut the cauliflower into large pieces (I did 1/4s).

In a bowl, mix the olive oil, black pepper, 1/2 the salt, curry powder and green seasoning. Mix that well.. you now have a simple but marvelous marinade/dressing for the cauliflower pieces.

Place the cauliflower onto a baking tray and brush it with the dressing. Be generous on all sides.

Sprinkle on the remaining salt, then into the oven on the middle rack. (reminder 425 f).

35 minutes later and you’re done. However, for more of a golden/roasted color, you can keep it in for a bit longer. Remember to use the oil on the pan to brush the cauliflower after 15 minutes into roasting.

Note. Depending on how large the pieces of cauliflower you use are, it may take longer to fully cook.

Simple and delicious.. even for someone who regularly hates on cauliflower on Instagram. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Vegetarian

Quick And Tasty Vegetable Stir Fry.

May 31, 2020May 12, 20203 Comments

The splendor and simplicity of quickly cooked vegetables is very much highlighted in this recipe. I grew up eating vegetables fresh (organic) from our little kitchen garden at the back on the house. So even as a lil fella on the islands, mommy never had a problem getting us to eat stir fry. Okra and bitter melon (caralie), now that’s a different story.

You’ll Need…

1/2 small savoy cabbage (chopped)
1 carrot (julienne)
1/2 red bell pepper (cut 1/2 inch pieces)
1/2 yellow bell pepper (cut 1/2 inch pieces)
1/2 Christophene (cho cho or Chayote)
1/2 medium onion (diced)
2 cloves garlic (diced fine)
1/2 teaspoon grated ginger
10 string beans (trimmed & cut 1 inch)
1/4 large broccoli (cut into florets)
1 teaspoon veg oil
1 tablespoon light soy sauce
1/4 teaspoon black pepper
1 tablespoon Hoisin Sauce
1/2 teaspoon Sesame oil
1-2 tablespoon water

Wash and core the Christophene, then cut into strips (watch the video below). You may remove the skin if you want (with a pairing knife or potato peeler).

Prep the other vegetables we’ll be using. I like cutting them into different shapes as it gives the finished dish wonderful textures.

Heat a pan of medium/high heat and go in with the oil, followed by the onion, garlic and ginger. Add the black pepper, sesame oil (I’m not a huge fan of it, so you can add more if you wish) and cook for about 1 minute.

Now go in with the more tough vegetables… Christophene, carrot and string beans. Cook for about 2 minutes, then add the broccoli and water. The water is to create a bit of steam to cook the vegetables without burning.

I didn’t add any salt as I’m cutting back on my sodium intake and the soy sauce is enough to season this for me. However, you may want to add about 3/4 teaspoon salt.

Now add the bell peppers and stir well.

Three minutes later add the Hoisin and mix well to make sure all the vegetables are coated with it. Toss in the cabbage, give it 2 minutes and you’re done. For additional favor you’re free to add a teaspoon of Oyster Sauce.

I maintained a med/high heat and at no time did I cover the pan. I used a non-stick pan so I didn’t have to use much oil. You’re also free to add any of your fav vegetables if you wish. Be creative!

NOTE! I like my vegetables with a slight crunch, so you may need to cook an extra minute or two if you like your vegetables cooked longer.

Gluten Free Vegetarian

Oven Roasted Tomato Choka #MeatFree

May 5, 2020May 3, 20201 Comment

CHOKA! That heavenly, spicy vegan dish.. packed with roasted tomatoes, garlic and thinly sliced onions! If you’ve had it, you’d know what I mean. I guess this would be like a Caribbean version of Salsa? While ‘baigan’ (eggplant) choka is still the love of my heart, I’m a HUGE fan of tomato choka and since tomatoes are usually cheaper in the grocery, it’s made very often in my kitchen. Without a doubt, you’ll be hard-pressed to find a more delicious vegetarian dish.. just the simplicity of it!

You’ll Need…

8-10 ripe tomatoes
4 cloves garlic
1-3 scotch bonnet peppers
1 tablespoon sea salt (divided)
3 tablespoon olive oil (divided)
1 tablespoon finely chopped parsley
1/2 red onion (any onion will work)

Note : I used 3 green scotch bonnet peppers.. the green (less mature) will have a ton of flavor, but without the raw heat. That said, be smart and use the variety and amount of pepper you have/can tolerate. Remember to wash your hands with soap and water immediately after handling such hot peppers.

Remove the stems, wash and core (remove the tough area where the stems were with a pairing knife) off the tomatoes. Dry them with paper towels, then onto a lined baking tray, along with the peppers. Drizzle on 1 tablespoon of the olive oil and sprinkle on 1/2 the salt. Toss to coat everything.

Into a 525 F oven on the middle rack. After 5 minutes, remove the peppers and into the mortar. Allow to cool for 1-2 minutes, then remove the stems of the peppers, add the remaining salt along with the garlic.

Crush until you have a somewhat smooth paste.

After 25 minutes the tomatoes will be roasted and ready for use. You may remove the skins or keep them for that lovely smoky flavor. I kept the skins on 1/2 the tomatoes and tossed out the rest.

Add them individually into the mortar and crush. Please be mindful that they may “pop” when you first start crushing and hot juices may go flying at you. Crush until smooth, but with a bit of tiny chunks. Continue with the rest of them. If theres juices accumulated in the roasting tray, pour that into the mix too.

Give everything a good mix, then top with THINLY sliced onion. I used a red onion, but any onion you have on hand will work. Thinly sliced though.

Heat the remaining olive oil in a frying pan (until you see whispers of smoke), then pour directly onto the onions. This step is what we refer to as “Chunkay”. By pouring the hot oil over the onions, you’ll get a lovely flavor and it will slightly cook the onions and take away some of it’s pungency.

Top with the chopped parsley and stir well to combine everything. Hopefully you have some hot Sada Roti and a couple slices of ripe avocado to enjoy the perfect meal. Remember you can use this as a dip or salsa with your fav toasted bread or corn chips.

Garlic herbed mushrooms in a red pot with a wooden spoon

Gluten Free Vegetarian

Garlic Herb Mushrooms.

February 7, 2020February 7, 2020Leave a Comment

I guess I should start off with the customary Nothing About The Recipe Is Caribbean! That said, this Garlicky Herb Mushrooms was one the most requested recipes last year, after I posted a pic on Instagram. It was only natural that it was part of my #MeatFreeMondays series on YouTube.

You’ll Need…

1 lb button mushrooms (cleaned)
2 tablespoon olive oil
1 1/2 tablespoon butter
1 medium onion (diced)
3-5 cloves garlic (crushed – depends on how much you like garlic)
3-4 sprigs thyme
1 tablespoon parsley (chopped)
1/4 teaspoon salt
3-4 tablespoon white wine
1/4 teaspoon black pepper
1/4 teaspoon pepper flakes

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.

Cleaning Mushrooms – You’ll see TV chefs and food personalities recommend using a brush to brush off any dirt off the mushrooms and to never wash them. NOPE! Not for me. I wash and air/paper-towel dry my mushrooms. I know too well the kind of dirt they grow in. Just my personal choice.

In a wide pan on a medium heat, melt the butter in the oil, then add the onions. Immediately turn the heat down to low and cook gently for 3 minutes.

After-which, turn the heat back up to medium high and add the mushrooms. Stir well to coat with the onion flavored oil/butter combo.

BTW, the bigger mushrooms I cut in half. The reason why I recommend a wide pan above, is so each mushroom can touch the surface of the pan. We’ll get a lovely color and caramelization.

After about 7-9 minutes, you should see the mushrooms shrink in size and develop some color. The bottom of your pan will have brown spots (that’s FLAVOR).

It’s now time to get that ‘flavor’ working for us. Pour in the wine to degalze the bottom of the pot (use apple juice or veg stock if you want). Cook for a minute, then add the pepper flakes, parsley, thyme, salt, black pepper and garlic. Stir well to get all that garlic and herb niceness all over the mushrooms. Turn the heat back down to low as we don’t want to burn the garlic and herbs.

Cook for a further 2-3 minutes.. basically until the garlic warms through and perfumes the dish.

Definitely not a “Caribbean” dish, but mushroom lovers will be thank you for making this one. I guarantee you this Garlic Herb Mushrooms will be a regular on your menu and you will get requests for it.

If you can, please support. And should you have questions about this recipe or anything food related, be sure to Ask Chris.

Gluten Free Vegetarian

Classic Jamaican Steamed Cabbage Recipe.

January 15, 2020January 15, 20209 Comments

If I had a dollar! Jamaican Style steamed cabbage, is probably one of the most requested recipes I get via Instagram, especially from those who have visited Jamaica at some point in their life and have had the pleasure of this simple dish. Not necessarily a “Jamaican” dish, as I’ve had it throughout the Caribbean in one for or another, however it’s the term used to best identify it.

You’ll Need…

1 large Cabbage (about 6 cups shredded)
1 onion (sliced)
2 scallions (chopped)
3-4 sprigs thyme
3 cloves garlic (crushed or sliced)
1/4 scotch bonnet pepper (sliced thin)
1 1/2 tablespoon olive oil
1 veg stock cube (crushed)
1/4 teaspoon black pepper
1 large carrot (julienne)
1 red bell pepper (julienne)
1 green bell pepper (julienne)
2 allspice berries (pimento)
1/2 teaspoon salt (adjust)

Important. If making this dish gluten free, please use a stock cube which meets with your specific gluten free dietary needs. Remember to wear gloves when handling such hot peppers as Scotch Bonnet.

Start by prepping all the ingredients! Then in a wide pot on a low heat add the olive oil (any oil you like using) then add the onion and garlic, stir and then continue adding the black pepper, pimento berries, thyme and Scotch Bonnet pepper. Cook on low for about 3 minutes.

Turn the heat up to med/low and add the carrot and bell peppers, followed by the salt and stock cube (crushed). Stir well and cook for two minutes.

It’s now time to add the shredded (cut as you like) to the pot and stir well. It will look like a lot, however it will wilt down. Place the lid on the pot and get it to steam within it’s own juices.

After about 6 minutes (try to stir it a couple times while it steams) it’s time to personalize things a bit. Taste for salt and adjust to your own liking and you can turn off the stove if the texture is to your liking or cook longer.

A classic vegan side dish your entire family will love. Don’t forget to watch the video below. If you can, please support. And should you have questions about this recipe or anything food related, be sure to Ask Chris.

Gluten Free Vegan

The Ultimate Split Peas Dhal (kale & spinach) #Vegan

May 28, 2025June 29, 2019Leave a Comment

This island boy luv me some dhal.. that rich thick soup packed with tropical flavors, but made with very simple and cheap ingredients. Great on it’s own (cup of dhal) or as a side to rice and curry dishes. Dhal is very comforting and so simple to make. Here’s my take on this iconic dish with added spinach and kale, instead of the traditional use of “poi bhagi’ aka Malabar Spinach. Basically I’m using ingredients which are readily available to me here in Canada.

You’ll Need…

4 cups yellow split peas
1 tablespoon turmeric
12-14 cups water
3/4 tablespoon salt (adjust)
1/2 medium onion (diced)
8-10 cloves garlic (divided)
1/2 scotch bonnet pepper
1/2 teaspoon black pepper
2-3 cups baby spinach
2-3 cups baby kale
2 tablespoon olive oil
1/2 teaspoon cumin seeds

Important! Please go though the full list of ingredients to make sure they meet with your #Vegan #GlutenFree and/or Vegetarian dietary requirements. If you find that it gets too thick, feel free to add a bit more water. No, don’t use stock as it will ruin (IMHO) the flavor.

Bring the water to a boil in a LARGE pot. As this happens, it would be a great time to wash the split peas (watch the video below). Basically all you’re doing is rinsing the peas in cool water, while using your hands/fingers to massage the grains. This will create cloudy water.. drain and repeat until this water runs clear.

As the water comes to a full boil, add the washed split peas and turmeric and bring back up to a boil. Then skim off any frothy stuff at the top and discard. After-which you can add the onion, 1/2 the garlic, black pepper, salt and scotch bonnet pepper. (use as much spicy pepper as you can handle and remember to wash your hands with soap and water immediately after)

Reduce to a simmer and let that cook for about an hour and twenty minutes or until the peas are tender and start falling apart. It’s now time to make sure the dhal is smooth. I used a wooden swizzle stick to achieve this. Feel free to use a wire whisk or electric immersion blender. If using the blender may I suggest that you “pulse” as if it goes continuous it will add too much air to the dhal and it will take on a frothy texture.

Now ad the washed (and drained) baby kale and spinach to the pot and stir well. The residual heat in the pot will be enough to fully cook the greens. Take the pot of the stove and set aside.

In a small frying pan, heat the olive oil (high heat) then go in with the remaining garlic and the cumin seeds. Cook until almost burnt.. then pour over the dhal (this is called “chunkay). This step will add a lovely layer of further flavor. You MUST do this or your dhal will be lame. Stir well to incorporate everything.

Taste for salt and adjust… ENJOY!

I forgot to mention, this is a HUGE pot of Dhal, so I usually freeze the rest for use later in the week when I need my next hit of Split Peas Dhal. If you do freeze, reheat on a very low heat on the stove top.. add a bit of water to the pot.

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

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