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

You’ll Need…

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

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

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

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

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

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

Side Dishes Vegetarian

The Ultimate Tabouleh Salad Recipe.

May 27, 2025July 4, 20161 Comment

If you’re unfamiliar with “Caribbean” history you’d asking why is this fella from the islands trying to impress us with a Tabouleah recipe? Immigrants from the Middle East started to arrive in places like Trinidad and Tobago as early as 1904. So you’ll find that like the strong Colonial African, Indian and Chinese influence on our foods, that same sort of influence from Syria and Lebanon is present on our dinner tables.

Note: I’m not a huge fan of mint, so you’ll find that I didn’t add much and traditional Tabouleah is definitely more ‘green’ with a ton of parsley.. keep in mind that this is my version

You’ll Need..

1 cup bulgar what (prepared)
3 scallions
1 cup chopped flat leaf parsley
1/2 cup mint
1 large cucumber (English – seedless)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 lime
1 orange
3 tablespoon extra virgin olive oil
1 cup pomegranate seeds
2 medium tomatoes

To learn how to prepare the Bulgar Wheat, watch this video. Please note that the 1 cup of Bulgar I mentioned is ‘before’ it was prepared and it will yield much more. So you can cut that back to your liking.

Feel free to add more mint and parsley as I mentioned above. The orange and lime juices along with the pomegranate seeds are my personal take on this recipe. Dice the tomato and cucumber into same size pieces. I like using a seedless variety like the English cucumber as the skin is less tough and I don’t have to worry about seeding it. Chop the parsley, scallions (use red onion instead of you wish) and mint.

Place the prepared Bulgar in a large bowl, then add the other ingredients and mix well. Try to fold so the diced tomato is not crushed.

Taste for salt and adjust accordingly. Chill for a couple hrs before serving and note that this can last in the fridge (covered) for a good 5 days. I encourage you to head over to the YouTube channel and click on the ‘comments’ for this video as there are many excellent tips and ideas being shared .

So while not something you immediately associate with the Caribbean and for many it would not seem like a ‘traditional’ recipe.. I assure you, that this herbal vegetarian salad is absolutely delicious and SHOULD be an invited guest at your next summer BBQ lime.

Gluten Free Side Dishes Vegetarian

Zesty Cucumber Chow (Salad).

May 27, 2025September 8, 20151 Comment

As a young fella on the islands my brother and I would always volunteer to go help dad in the garden whenever we knew cucumbers were in season. We had a stash of salt and a few cloves of garlic in the make-shift shed, where dad would take his breaks from the midday sun. With scotch bonnet pepper (congo as we’d say) and shado beni fresh from the garden.. we’d always make a huge bowl of this ‘chow’ with the ‘baby’ cucumbers (always the sweetest). Immediately after we’d hit the river to go fishing, followed by hours of swimming in the cool refreshing waters of the Guaracara river. Funny thing is dad never got our assistance, but he never peeped a word to mom!

You’ll Need…

6 Dill cucumbers
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/2 lemon (juice)
8-12 cherry tomatoes
1/2 scotch bonnet pepper (no seeds)
2 tablespoons cilantro (chopped)
1 clove garlic (crused or diced fine)
1/2 small red onion (optional)

Note: you can use any cucumber you have on hand and the option to peel or not is totally up to you. Remember to wear gloves when handling scotch bonnet peppers and to wash your hands immediately after with soap and water. You can cut back or use more of the pepper if you wish. Traditionally we would use shado beni (culantro) instead of the cilantro.

It was early summer when I did this recipe so I had access to what’s called dill cucumbers (basically small cucumbers) for this recipe, but you can use any cucumber you have on hand. You have the option of peeling or not. In my case, these small cucumbers are quite sweet and I find that the skin adds a lovely texture to it all. What I would recommend doing is not only washing them very well, but to soak them in cool water to make sure all the dirt and sand drops of them.

Cut the stems and bottoms off and cut into spears and place in a large bowl. I also had some cherry tomatoes, so I opted to add them to the salad/chow for some added flavor, color and texture. You can use any tomato you have.

Crush or dice the garlic very finely, chop the cilantro and you can dice the scotch bonnet or cut it into large pieces so when you serve it, your guests can easily identify the pieces and avoid them.

Basically all you’re doing at this point is assembling everything together and giving it a good toss. For best results, allow it to chill and marinate in the fridge for about 1/2 hour.

If you’re new to Caribbean cuisine or this website, ‘chow’ is basically a spicy pickle we make with tart fruits.. in most cases green mangoes, pineapple etc. In this case we used cucumbers with the same sort of effect.. except, you’ll get a more juicy and refreshing finish.

If you don’t have lemons you can use lime or orange juice for a different flavor profile and if spicy is not your thing.. you can leave out the scotch bonnet pepper. In the video below you’ll notice that I didn’t add any red onions.. so that is totally optional.

Gluten Free Side Dishes Vegetarian

Avocado Grapefruit Salad

May 28, 2025April 30, 2015Leave a Comment

This vibrant Avocado Grapefruit Salad is a light and refreshing dish that perfectly balances creamy, tart, and spicy Caribbean flavors. Inspired by the abundance of fruit trees in island backyards, this simple recipe brings together ripe avocados, juicy grapefruit, and a subtle kick from bird’s eye pepper. It’s an easy, no-cook option ideal for warm-weather meals or quick lunches, and it’s naturally vegan, gluten-free, and packed with nourishing ingredients. Whether you’re embracing a healthier lifestyle or just looking for something bright and satisfying, this Caribbean-inspired salad is a flavorful way to enjoy the freshness of local produce.

Avocado and grapefruit salad on a plate ready to serve

Ingredient Guide

Avocado: Choose ripe avocados for a creamy texture that balances the tartness of grapefruit.
Red Onion: Adds a mild sharpness and crunch to the salad.
Cilantro: Provides a fresh, herbal note that complements the citrus flavors.
Grapefruit: Offers a juicy, tangy sweetness that pairs well with avocado.
Sea Salt: Enhances the natural flavors of the ingredients.
Black Pepper: Adds a subtle heat and depth to the salad.
Bird’s Eye Pepper: Introduces a spicy kick; adjust to taste.

Shopping Made Easy

Avocados: Look for avocados that yield slightly to gentle pressure, indicating ripeness.
Red Onions: Available in the produce section; choose firm bulbs with dry, papery skins.
Cilantro: Look for fresh cilantro in the herb section, selecting vibrant green leaves that are not wilted.
Grapefruits: Choose heavy fruits with smooth, firm skins for juiciness.
Bird’s Eye Peppers: Available at Caribbean or international markets; can substitute with chili flakes if unavailable.

Cooking Notes from the Kitchen

Preventing Avocado Browning: If not serving immediately, drizzle sliced avocado with lemon juice to prevent discoloration.
Segmenting Grapefruit: Use a sharp knife to remove the peel and white pith, then cut between the membranes to release segments.
Adjusting Heat: Adjust the amount of bird’s eye pepper to suit your preferred spice level.

What makes this salad uniquely Caribbean?

The combination of fresh, tropical ingredients, like avocado and grapefruit, along with the use of bird’s eye pepper, reflects the vibrant flavors typical of Caribbean cuisine.

Can I prepare this salad in advance?

It’s best enjoyed fresh, but you can prepare the components separately and assemble just before serving to maintain freshness and texture.

Are there any substitutions for bird’s eye pepper?

If bird’s eye peppers are unavailable, you can use a small amount of finely chopped chili or a pinch of red pepper flakes as a substitute.

Print Recipe

Avocado Grapefruit Salad

Cuisine: Fusion Courses: Appetizers & Snacks Recipe Keys: Gluten Free Quick Meals

Difficulty: Beginner Prep Time 12 mins Total Time 12 mins

Servings: 2

Diet:

G Gluten-Free V Vegan V Vegetarian

Description

A quick, vegan, gluten-free salad featuring creamy avocado, tangy grapefruit, crisp onion, and a hint of Caribbean heat, accented by the heat of bird’s eye pepper, perfect for a quick, healthy meal.

Ingredients

2 ripe avocados
¹⁄₄ red onion
1 tablespoon cilantro (chopped)
1 grapefruit (segmented)
1 pinch sea salt
1 pinch black pepper
1 Bird’s Eye pepper (seeded)

Instructions

Video

Slice the avocados into wedges. If not serving immediately, drizzle with lemon juice to prevent them from browning.
Thinly slice the red onion and finely chop the cilantro.
Segment the grapefruit, removing all peel and pith, and separate the segments.
On a serving plate, arrange the avocado slices, grapefruit segments, and red onion.
Sprinkle the chopped cilantro and bird’s eye pepper over the salad.
Season with sea salt and black pepper to taste. Serve immediately and enjoy this refreshing Caribbean-inspired salad.

Note

If you’re making this recipe gluten free, be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.

Tell us what you think

Gluten Free Side Dishes Vegetarian

Caribbean Orange Pineapple Salad.

May 27, 2025June 6, 20141 Comment

If you’re familiar with what we call ‘chow’ in the southern Caribbean, you’ll see the same basic principles used in this recipe. “Chow’ is basically a sort of spicy pickle, usually made from a tart fruit like mango, plum, pineapple and when these fruits are not in season cucumber can also be used. It’s supposed to have herbal, garlic and hot pepper elements to really appeal to the taste buds.

In this recipe we’ll focus on two main ingredient.. sliced oranges and diced pineapple chunks!

You’ll Need…

4 oranges
1 cup cubed pineapple
pinch sea salt
pinch black pepper
1 clove garlic (crushed)
1 tablespoon chopped cilantro
1/2 scotch bonnet pepper

* If you’re using canned pineapple, fell free to toss in about 2 tablespoon of the juice it’s packed in. The more this marinates, the stronger the flavors will be. Remember to always go through the list of ingredients if making this gluten free to ensure it meets with your specific gluten free dietary needs.

Peel the oranges and slice them into 1/4 inch slices… I used seedless oranges so be mindful of the seeds if your oranges contain seeds. You can use any of your favorite citrus if you want to be a bit creative.

In my case I used fresh pineapple as I try to keep away from canned foods as much as I can. The sodium and preservatives that’s usually added is something I know my body just does not need.. plus fresh pineapples are readily available and relatively cheap. Peel, remove the core and dice into small pieces- see my note above about using canned pineapple.

Crush the garlic, and finely chop the cilantro (in the Caribbean we’d use shado beni aka Culantro) and scotch bonnet pepper.

It’s now time to assemble everything.. place in a deep bowl and combine all the ingredients. Remember to wear gloves when handling scotch bonnet peppers, wash your hands immediately after with soap and water and do not use any of the seeds if you’re concerned about the raw heat. I like using fresh ground black pepper and sea salt, but use what you have.. no need to go out and buy sea salt.

Allow everything to marinate in the fridge for an hour or so for best results.. you can also add some diced cucumber and drizzle on a little honey to balance off the heat if it’s a concern of yours. Do I need a dressing for this? Nah.. this is a wicked salad all on it’s own.

Side Dishes Vegetarian

Juicy Caribbean Papaya Salad.

May 27, 2025March 18, 201212 Comments

In the Caribbean we’re blessed with tons of fresh juicy fruit and though it’s not something commonly made, papaya salad is a great way to enjoy this wonderful topical delight. I recall watching the trees laden with papaya in our back yard as a youth and it was always a competition of who could spot the ripe one between my brother and I and birds. Cool slices of ripe papaya on a hot day is almost as refreshing as watermelon… and we were not about to have the birds win.

If you’re a fan of Thai cuisine as I am, I’m sure you’ve had one of their delicious shredded papaya salads made from green papaya. So it was only natural for me to put together this salad to represent the vitality of the Caribbean.

You’ll Need…

1 ripe papaya (2-3lbs)
2 tablespoon cilantro (or shado beni)
juice of a lime
1/4 teaspoon cinnamon
1/4 teaspoon grated ginger
pinch salt
1 tablespoon olive oil
3 bird pepper (chili pepper)
red onion (optional)

Notes: Use any sort of spicy pepper you have or like and remember that the majority of heat when it comes to peppers are in the seeds and the membrane surrounding the seeds (avoid using if you’re concerned about the heat). A half-ripe papaya will work best, especially for holding it’s shape and working with in general.

The first step is to cut, seed and peel the papaya (in the video below I’ll show you how simple this is). Basically all you have to do is trim off the stem area, then cut in half length-wise. Then use a spoon to scrape off all the seeds and discard. Now cut into segments and peel. I used a sharp pairing knife, but a potato peeler will work just as well. Give it a rinse with cool water and cut into 1 inch pieces (cube).

Put the pieces of papaya in a bowl and chop the pepper and cilantro (I didn’t have any red onion, but it’s a good addition to this papaya salad).

It’s now time to assemble everything. In the bowl with the papaya, add the chopped pepper and cilantro, squeeze in the fresh lime juice as well as the other ingredients… don’t forget to grate the ginger into the mix as well. Now (be gentle if your papaya is fully ripe) toss and serve. Works great if you can leave it in the fridge for 10-15 minutes to marinate a bit and chill.

I’m sure if you’d like to get a bit more creative you can always add a pinch of brown sugar and a few drops of honey to the mix. I do hope you give this papaya salad a try as it’s very simple to make and it’s a great way to use a fruit we hardly consider using… don’t let the birds get it! BTW if you live in North America, you can easily source papayas at any Asian, Latin or West Indian market/store. Most of the bigger chain groceries now stock them as well.

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.

Side Dishes Vegetarian

Green Salad With Candied Pecans And Slices Of Mango.

May 27, 2025August 9, 20109 Comments

caribbean salad with candied pecans and sliced mango (13)

Ok, so the candied pecans bit is not typical Caribbean, but with the wide selection of dining options you now have on the islands, I bet you can find this on the menu in several restaurants throughout the Caribbean. We were over at our friend’s place for dinner a couple weekends ago and they served this with grilled pork tenderloin that was marinated in a Teriyaki sauce and it was a hit, so I thought I’d share it with you all. As a true blooded Caribbean fella, I just had to add the slices of mango, instead of pears that they used.

You’ll Need…

For The Salad:

6-8 cups of assorted salad greens
3/4 cup candied pecans
1/4 cup dried cranberries
1 semi-ripe mango cut into strips

*crumbled blue cheese – optional

To Candy The Pecans:

1 cup pecans halves
1/4 cup brown sugar (I used golden brown)
1 tablespoon olive oil
1 tablespoon balsamic vinegar

* cookie sheet lined with parchment paper to cool candied pecans

For The Salad Dressing:

2 teaspoon lemon juice
1 teaspoon balsamic vinegar
1/2 teaspoon Dijon mustard (optional)
3 tablespoon olive oil
Salt and pepper to taste

Start off by getting the pecans ready as they will take about 30 minutes to cool. In a saucepan on medium heat add the sugar, oil and balsamic vinegar and whisk around for about 3 minutes until you start seeing bubbles. Now add the pecans and stir around. Allow them to fully coat and toast – about 4-5 minutes. You should have a cookie sheet lined with parchment paper or aluminum foil ready for cooling the pecans. Empty the now candied pecans onto the cookie sheet and using two forks, separate them. Allow this cool. I used halved pecans, but Caron mentioned that had I used pecan pieces I could allow them to cluster and they would work better in the salad. If you’re wondering if you can store this, the answer is yes. Place in an airtight container.

caribbean salad with candied pecans and sliced mango

caribbean salad with candied pecans and sliced mango (2)

caribbean salad with candied pecans and sliced mango (3)

caribbean salad with candied pecans and sliced mango (4)

caribbean salad with candied pecans and sliced mango (5)

caribbean salad with candied pecans and sliced mango (6)

caribbean salad with candied pecans and sliced mango (7)

Now for the dressing. Combine everything in a small bowl and give it a good whisk just before you’re ready to serve the salad. The acid in the dressing will wilt the greens if it’s sitting for too long, so it’s important that you serve immediately after putting this together – it will not store well. So if you plan on eating this later on, only dress the portion you’ll be using now and do the same later on.

caribbean salad with candied pecans and sliced mango (11)

The salad is simply combining everything. Wash and dry your greens (use a salad spinner to get all the liquid out or paper towels) and place in a large bowl. Add the pecans, slices of mango (BTW try to get a mango that’s not fully ripe, as the tartness will work well with this combination – PLUS it will hold it’s shape better than a fully ripe mango), dried cranberries and dress with the dressing we made earlier. NOTE: Add a little dressing at a time as it’s very easy to over-dress.

caribbean salad with candied pecans and sliced mango (9)

caribbean salad with candied pecans and sliced mango (10)

caribbean salad with candied pecans and sliced mango (8)

caribbean salad with candied pecans and sliced mango (12)

caribbean salad with candied pecans and sliced mango (14)

caribbean salad with candied pecans and sliced mango (15)

Before my vegetarian friends get all mad with me for posting this in the vegetarian section and there’s a massive piece of bbq chicken on the plate, accept my apologies and focus on the salad recipe only 🙂

Fellas, if you want to impress the lady in your life, put this together… she’ll be very impressed! Please take a moment to leave me your comments below (just say hello – it’s appreciated) and don’t forget to join us on Facebook – click on image below.

* If I had slices of fresh pineapple I would surely add it to this salad as well.

vegetarian salad

Simple Tomato Basil Salad (vegan + gluten free).

The Ultimate Tabouleh Salad Recipe.

Zesty Cucumber Chow (Salad).

Avocado Grapefruit Salad

Ingredient Guide

Shopping Made Easy

Cooking Notes from the Kitchen

What makes this salad uniquely Caribbean?

Can I prepare this salad in advance?

Are there any substitutions for bird’s eye pepper?

Avocado Grapefruit Salad

Description

Ingredients

Instructions

Note

Caribbean Orange Pineapple Salad.

Juicy Caribbean Papaya Salad.

Green Salad With Candied Pecans And Slices Of Mango.

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