Gluten Free

Two years back we kicked off the New Year with my incredibly tasty Cook Up Rice, loaded with chicken, salted pigtail pieces and black eyed peas for the good luck associated with using it at the start of a new year. While you’ll see similarities with that recipe and the beef version we’re about to make, it will also be apparent that I didn’t follow the sort of traditional rules this time.

You’ll Need…

1 1/2 lb stewing beef (1 inch pieces)
2 tablespoon olive oil
1 tablespoon tomato paste
1 large carrot (diced)
1 med tomato (diced)
6 cloves garlic (smashed)
1 medium onion (sliced)
2 tablespoon Caribbean Green Seasoning
1 scotch bonnet pepper (sliced)
1 can red kidney beans (rinsed)
3 cups coconut milk
1 teaspoon black pepper
3/4 tablespoon salt (adjust)
8-10 okra (sliced)
1/2 lb pumpkin (diced)
1/2 lb spinach (chopped)
3 cups bar-boiled brown rice (washed)
8-9 cups water (divided/adjust)

Notes! May I recommend that you follow along with the video below, as much more about the recipe is discussed there. The Scotch Bonnet pepper I used is optional as I like my food a bit spicy. You may use any pepper you like and in the amount you can tolerate. For additional flavor you may add grated ginger and a couple bay leaves when you cook the beef at the start. Frozen peas/carrots/beans can also be added when you add the rice. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

Heat the oil on a medium flame in a wide/heavy pot, then add the pieces of beef and brown. You may want to turn the heat down to med/low (I explained why I didn’t season and marinate the beef prior in the video).

After about 8 minutes, add the tomato paste and cook for another 2-3 minutes.

At this point we’ll add the carrot, onion, garlic, Caribbean Green Seasoning, tomato, black pepper, scotch bonnet pepper and salt. Stir and continue cooking for 3 minutes.

Add the rinsed beans (I used a light color, almost pink bean), stir well, then it’s time to add the coconut milk and 1 cup of water. I used the water to rinse the bowl where I had the coconut milk in. Bring to a boil then reduce to a simmer. This is when you’d add the ginger and bay leaf if you wanted to.

Depending on how large you cut the beef pieces (any cheap cut of beef will work), it may be somewhat tender after one hour and 10 minutes, so it’s time to add the rest of ingredients and bring back to a boil.

With 3 cups of rice it will yield a lot of food (feeds between 8-10 people) and rather than do the 2-1 ratio (liquid – rice), I went with 7 cups of water. You may need to add more later if you like your cook-up rice on the wet or soggy side.

20 minutes between a rolling boil and simmer, taste the liquid and adjust the salt to your liking. Determine if the rice is to your fancy (doneness) and keep cooking for another 5-10 minutes.

This classic one pot Caribbean dish is usually served with a simple salad, slices of ripe avocado and lately it seems people enjoy coleslaw as a side. Don’t forget to have a tall cold glass of Mauby.

Chadon Beni Honey Lime Roasted Chicken.

May 27, 2025June 21, 20241 Comment

While it’s currently summertime and most of us in northern climates prefer to not have our indoor oven going, as explained in the video below this recipe can also be effectively done on an outdoors grill. If you’re doing this outdoor on the grill you can do so in a baking dish or grill the seasoned chicken directly on the grilling surface (heat source of your choice, however charcoal or wood will give you better results).

You’ll Need…

5 lbs chicken (skin on)
3-4 tablespoon olive oil
zest 1 lime
3 limes (juice)
2-3 tablespoon honey
1 teaspoon sea salt (adjust to your liking)
1 teaspoon black pepper
3 tablespoons finely chopped chives
3 tablespoons finely chopped Chadon Beni
5 cloves garlic (crushed)
1 tablespoon pepper flakes

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there. Should you want to add a teaspoon of grated ginger and a tablespoon of light Soy sauce, they will definitely be excellent additions. If making this recipe gluten free, please go through the full list of ingredients to ensure that they meet your specific gluten free dietary requirements.

I used a variety of cuts of chicken in doing this recipe, without using chicken breast as it will dry-out in the oven. With a combo of wings, drums and legs with the thigh and back attached, you’ll end up having juicy flavorful pieces of chicken. The large drumsticks were cut down the thickest parts for even cooking. And while I removed any fat I could see, I did leave the skin on.

Combine all of the ingredients (except the chicken) in a bowl and give it a whisk. Reserve 1/4 of this marinade, which we’ll treat as a dressing later on.

If you cannot source Chadon Beni (culantro), you may substitute Cilantro (coriander) instead.

Pour the marinade over the chicken pieces, mix well to coat and allow it to marinate for no less than 2 hours. * Remember to reserve 1/4 of the marinade for later.

If you wanted to use 3 tablespoons of brown sugar, agave, maple syrup or any sweetener you prefer instead of honey, you may do so.

Preheat your oven to 375 F. Then place the roasting pan with the chicken on the middle rack uncovered.

After 20 minutes, flip the chicken pieces and do so every 20 minutes or so moving forward, until they’re fully cooked.

After an hour and 15 minutes the chicken should be fully cooked and golden! Shut off the oven, drizzle on the reserved marinade and enjoy! Serve with some of that Tomato Rice, Okra Rice or Coconut Rice I shared a while back.

Gluten Free Vegetarian

Festive Tomato Rice.

July 8, 2024June 19, 2024Leave a Comment

This is one of my go-to recipes when I’m hosting people, especially around the holiday season (though I did share a Festive Christmas Rice recipe a few years back), thus the name ‘festive tomato rice”. Quick, easy and delicious, there’s absolutely no reason to not make this dish.

You’ll Need…

2-3 large ripe tomatoes
3 tablespoon coconut oil (adjust)
1 1/2 tablespoon salt (divided)
1 1/2 teaspoon black pepper (divided)
2 tablespoon tomato concentrate (paste)
1 med onion (diced)
5-7 cloves garlic (crushed)
2 scallions (chopped)
1 stalk celery (chopped)
2 bird’s eye pepper (chopped – optional)
1/2 teaspoon roasted cumin (geera)
3/4 teaspoon smoked Paprika
3 cups Basmati rice (washed)
4 1/2 cups chicken stock * see note below
2 tablespoon parsley

Notes! Use vegetable stock instead of chicken, to make this dish vegan / vegetarian friendly. If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. May I recommend that you use the video below to follow along as much more about the recipe is discussed there.

As your oven preheats to 425F, remove the stems and core from the tomatoes and cut them into 1/4s. Place them skin side down on a lined baking tray and top with the oil, 1/2 of the black pepper and 1/2 teaspoon of salt. These go into the oven on the middle rack for 20-25 minutes uncovered. Once done, remove and allow to cool.

Place a wide pan on the stove on a med/low heat and add the oil from the baking tray we used, followed by the onion, garlic, celery, remaining black pepper and scallion. Lower the heat and add the remaining salt and Bird’s Eye Pepper. Stir!

Add the paprika, cumin, stir and continue cooking on low.

After 3-4 minutes, add the tomato paste and the juices from the roasted tomato (see the video). Stir well to bring out the natural sweetness of the tomato paste.

Remove the skim off the roasted tomato (discard) and give them a rough chop before adding it to the pan.

Raise the heat to medium and cook for 2 minutes, stirring as it cooks so it doesn’t burn due to the natural sugar from the tomato.

Add the washed rice and stir well to coat each grain with that lovely tomato base we created.

In goes the stock (I explain how I determine how much liquid I need in the video below), remember if making this vegan or vegetarian, you will not be using chicken stock as I did. Bring to a boil, then reduce to a simmer, lid on and cook until the rice is plump and all of the liquid is gone. TIP! Adding a bay leaf and fresh thyme will add additional flavor.

Thirteen minutes later, shut off the stove. Add the chopped parsley at the top, place the lid back on and let it sit (stove off) on the same burner you used.

Give it about 10 minutes, then use a fork to fluff and mix the rice! Get ready to enjoy it on it’s own or as a side to other dishes on your dinner table.

Gluten Free Meat & Poultry

Curry Stew(ed) Chicken With Potato.

May 27, 2025June 17, 2024Leave a Comment

One of the most comforting meals I always make when I miss ‘home’ (the Caribbean) is Curry Stew Chicken Wings with a simple side of brown rice. Should I have slices of avocado (say zabouca), cucumber and fresh watercress, it’s even more warm and homely. Today we’ll go through the steps of making this dish with chicken legs instead of chicken wings and with the addition of chunky potato pieces to help it stretch for even more people. With this curry stew chicken with potato, I much prefer hot Sada Roti, to rice as my side.

You’ll Need….

3/12 lb chicken (dark meat, skin & fat removed)
3/4 tablespoon salt
1/2 teaspoon black pepper
1 medium onion (diced)
1 medium tomato (diced)
1 1/2 tablespoon Caribbean Green Seasoning
1 small Scotch Bonnet pepper (sliced)
1 1/2 tablespoon curry powder
1 1/2 tablespoon olive oil
1 1/2 tablespoon golden brown sugar
1 teaspoon grated ginger
3 cups water
5 medium potatoes (cut into large pieces)
2 tablespoon chopped parsley (see note)

Notes! May I recommend that you use the video below to follow along as much more about the recipe is discussed there. Especially the ‘stewing’ part, which can be a bit tricky. If you’re making this recipe gluten free please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. I opted for an entire Scotch Bonnet pepper in the recipe as I enjoy spicy food, but you can leave it out or use as much as you can tolerate.

I used chicken legs with the back attached (essentially drums and thighs) which were cut into serving sized pieces. The skin and most of the fat was removed. Then I went on to wash it with cool water and the juice of a lime. Since this washing of chicken is controversial, I didn’t include the lime (you can also use the juice of a lemon or 3/4 cup white vinegar) in the ingredient list.

Season the prepped chicken with the salt, black pepper, tomato, onion, Caribbean Green Seasoning, curry powder, Scotch Bonnet pepper and allow it to marinate for at least 2 hours. I discuss why in the video below.

While the seasoning with the curry powder (and marinating) is the “Curry” step of the recipe. The next step which is to caramelize the sugar and add the seasoned chicken, is what we refer to as the ‘stew’ element of the dish. Heat the olive oil in a wide, deep and heavy pot on a medium high flame and add the brown sugar. Please use the video below to follow along. IMPORTANT! Should the sugar go BLACK, STOP! Turn off the stove, move the pot to a cool burner and allow it to cool completely, then wash it and start over. If not, you’ll end up with bitter tasting chicken. The sugar will melt, go frothy, then a deep amber color. While this is happening may I recommend you use a dry spoon (metal or wood as plastic may melt with the high heat) to stir, and keep in mind that your kitchen will go smoky. Once you have that deep amber color, carefully start adding the seasoned chicken to the pot and stir well to coat.

Yes, you may add the marinade as well. Turn the heat down to medium, place the lid on the pot and bring to a boil. Yes, it will spring its own natural juices. Once it comes to the boil, reduce to a simmer, place the lid on slightly ajar and cook for about 6 minutes. In the same bowl you marinated the chicken in, add the 3 cups of water and swish around to pick up any remaining marinade.

After 6 minutes, remove the lid (I did stir it a few times), turn the heat back up to medium high to burn off any liquid that may be left in the pot. This step will intensify the flavor and color of the dish. At this point you’ll add the potato pieces, along with the grated ginger. Should you want to add a Bay Leaf or 2, it will add additional flavor to the finished dish. TIP! do 1 1/2 cups water and 1 1/2 cups coconut milk for a richer gravy at the end.

Add the liquid and bring to a boil. Then reduce to a rolling boil and cook until the chicken is fully cooked and the potato pieces are tender. This can take between 20 and 25 minutes.

Once it’s going on that rolling boil, place the lid back on slightly ajar.

Keep an eye on the level of your liquid and don’t be afraid to add a bit more water should the need arise. Once the potato starts falling apart and the chicken is fully cooked, it’s time to personalize things.

Taste and adjust the salt to your liking, and determine if the gravy is the thickness you enjoy. Keep in mind that the residual heat in the pot will further cook/thicken things and as it cools it will also thicken.

Traditionally you’d finish with chopped Chadon Beni (culantro), however all I had on hand was parsley, which also works excellent! Another option would be Cilantro (coriander) if you wanted.

If you find that your gravy is a bit too thin you can cook a bit longer or use the back of your spoon and crush a few pieces of the potato.

I truly hope you get an opportunity to give this recipe a try as it’s one that’s very dear to me.

Gluten Free Seafood

Spinach Bhagi.

June 10, 2024June 10, 2024Leave a Comment

While the classic way of making this dish is to use the tender leaves of the Dasheen (taro) plant, the end result of using baby spinach as I’m about to share, is just as tasty. Whether it’s served with Dhal and Rice or alongside hot Sada Roti, bhagi remains one of my favorite vegetarian dishes. Yes, this version contains pieces of salted Cod (fish), but you can easily omit it and have a fully vegan dish.

You’ll Need…

1 1/2 tablespoon Olive oil
1 1/2 cup prepared salted Cod
1 medium onion (sliced)
6-8 cloves garlic (smashed)
3/4 teaspoon black pepper
3 Bird’s Eye Peppers (rough chopped)
2 lbs baby spinach (washed/drained)
salt (see below)
1 medium tomato (diced)

Notes. Add 1-2 tablespoons of coconut cream for a lovely flavor and if you’re someone who gets an itch at the back of your throat from eating spinach, add the juice of 1/2 a lemon juice when you turn off the stove. May I recommend that you follow along with the video below as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary requirements. I didn’t add any salt to the dish as the remnants of salt from the salted Cod was enough to season things for me.

May I recommend that you buy boned (boneless) salted cod or any of your fav salted fish and use the video above to learn how to prepare it for use. Essentially you’ll have to remove the salt it was cured in and in the process, rehydrate it a bit so it’s more meaty and tender.

Heat the olive oil in a wide pan on a medium flame, then add the prepared salted Cod bits, along with the onion, garlic, hot pepper (I used Bird’s Eye but you may use our fav and in the amount you can tolerate) and black pepper. Turn the heat to low and cook for 3-4 minutes.

Turn the heat back to medium and start adding the washed/drained spinach to the pot and stir. If you wanted you could give the spinach a rough chop. It will seem like a lot, but it will wilt as it cooks. Keep adding in batches and stir.

In a few minutes it will all wilt and fit, you’ll also notice that it will spring a lot of liquid. That’s normal.

Add the diced tomato and continue cooking on a medium/low flame with the pot uncovered.

At this point you can add the coconut cream if you decide to rock that tip for additional flavor.

About twenty minutes later the liquid should all be gone, turn the heat up a bit to burn off any that’s remaining. Taste for salt and adjust to your liking at this point as well.

Finish with the lemon juice mentioned in the notes above, if you wish. At the start of the post I mentioned how I enjoy this dish, what I failed to say was that you must also have a side of Lime or Lemon Peppersauce to really feel like you’re back in the Caribbean enjoying this dish.

Gluten Free Meat & Poultry

Delicious String Bean Recipe You Need To Try.

May 27, 2025June 4, 20242 Comments

Here’s one of those classic childhood dishes mom would make for us, served with hot Sada Roti and usually I’d reach for a bit Kuchela on the side, when we were younger and living in the Caribbean. While I did use leftover Stewed Pork in the recipe, you may use Stewed Beef, Stewed Chicken (leftovers) or keep it fully vegan should you wish.

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
5-7 cloves garlic (smashed)
1/2 teaspoon black pepper
1 kg string beans (washed and trimmed)
1 medium tomato (diced)
1 scotch bonnet pepper (optional)
1 teaspoon grated ginger
3/4 teaspoon salt
2 large potatoes (sliced)
1 – 1 1/2 cups water
2 tablespoon coconut cream
1 cup leftover stewed pork (optional)

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

Prep your ingredients.

Heat the oil in a wide pan on a medium heat, then add the onion and garlic. Turn the heat down to low and cook gently for 3-4 minutes.

Add the washed and trimmed string beans (bodi and /or French beans will also work) to the pan, raise the heat to medium low and stir well.

Add the tomato, salt and black pepper, grated ginger and continue cooking on that medium low heat.

Turn the heat up to medium and add the water (I cup), coconut cream, potato and Scotch Bonnet pepper (optional – or use as much as you can handle). Place the lid on and bring to a boil. Then reduce between a simmer and rolling boil and have the lid on slightly ajar.

Tuck everything down under the water so the potato and beans get tender.

After about 20-25 minutes it should all be tender. If during the cooking process you find that it needs more liquid, add the remaining water. Add the leftover stewed pork, stir and cook until all of the liquid is gone.

Once the liquid is gone and the potato/beans are tender (about 5 minutes after adding the pork) you may taste and adjust the salt to your liking. Turn off the stove and enjoy. In my case I opted for steamed rice, but as mentioned above, I’d much prefer having Sada Roti.