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Gluten Free

Gluten free Caribbean cooking and recipes by Caribbean cookbook author Chris De La Rosa

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Gluten Free Meat & Poultry

Curry Goat With Pigeon Peas.

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Across the Caribbean we’ve got our ‘own’ way of making Curry Goat and over the years I’ve shared the sort of Classic Curry Goat, an Outdoor Fiery Curry Goat, Slow Cooker Curry Goat, a One Hour Curry Goat using a pressure cooker, Curry Goat Done In The Oven and the Classic Jamaican Curry Goat. While they’re all brilliant recipes, this version is a bit different and probably the easiest as you’re about to learn.

You’ll Need…

3 lbs goat (with bones)
1 lemon (juice)
1 medium onion (sliced)
8 cloves garlic (smashed)
3/4 tablespoon ground masala
1 teaspoon ground roasted cumin (geera)
5-7 bird’s eye peppers
2 tablespoon Caribbean Green Seasoning
3/4 teaspoon black pepper
1 tablespoon turmeric
3 tablespoon curry powder
3/4 tablespoon grated ginger
3 bay leaves
3/4 tablespoon salt (adjust)
1 large tomato (diced)
1 1/2 cups pigeon peas
5-7 cups water
3 tablespoon chopped chadon beni (culantro)

Notes! 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 your specific gluten free dietary requirements. Should you not have lemon juice to wash the goat, you may use lime juice or 1/4 cup of white vinegar. While boneless goat means not having to deal with bones when you serve this curry dish, IMHO you get a deeper flavor with bone-in meats.

Get your butcher to cut the goat for you (if you’re using bone-in as I did) as the bones will be very tough to cut at home. Then wash with the juice of the lemon and cool water. Drain, then place in your large pot on a medium/low flame. As explained in the video, the goal is to render out some of the fat and discard it.

After about 25-30 minutes I removed most of the fat that rendered, but I did leave back about a tablespoon in the pot. It’s now time to add the Onion, garlic, Caribbean Green Seasoning, geera (ground roasted cumin), black pepper, ground Masala and Bird’s Eye peppers. You may use any spicy peppers you like and in the amounts you can tolerate. Stir well and cook for 3-5 minutes.

After this add the turmeric, curry powder and ginger and cook for about 3-5 minutes. The goal is to cook out the rawness of the curry and in doing so, we’ll bloom the spices which make up a good curry powder.

Add the rinsed (was frozen) pigeon peas along with the tomato and bay leaves. I much prefer using Bay leaves than Curry leaves, but that’s just my choice. Stir well.

Turn the heat to medium high, add the salt and 5 cups of water to the pot. Bring to a boil and reduce to a simmer for 2 and 1/2 hours. During the cooking process I did end up adding an additional 2 cups of water to the pot. Yes, stir every 20-30 minutes.

Depending on the age of the goat when it was butchered, it should be tender at this point. Here’s where you’ll now taste and adjust the salt to your liking and determine if the gravy is as thick as you’d like it. Keep in mind that it will further thicken as it cools.

Toss in the chopped shado beni (culantro) or should you not have that on hand, cilantro (coriander) will also work.

Serve with rice or Buss Up Shut Roti and a side of Mango Talkari.

Bok choy and corned beef in pan
Gluten Free Meat & Poultry

Bok Choy with Corned Beef.

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This Bok Choy (Shanghai Bok Choi) recipe is loosely based on the way mom would make her Fry Pak Choi With Saltfish as well as her classic Fry Pak Choi with Stewed Pork, we grew up enjoying with Sada Roti. In this version we’re simply using leftover Corned Beef (bully beef) I had from dinner a couple nights ago.

You’ll Need…

1/2 cup leftover fried corned beef
1 tablespoon olive oil
1 medium onion (sliced)
3 lbs shanghai bok choy
1/2 teaspoon black pepper
1/2 teaspoon sea salt (adjust)
8-10 grape tomatoes (1/2)

Notes. Please use the video below to follow along as much more about the recipe is discussed there. If making this dish gluten free, please go through the full list of ingredients to ensure they meet with your specific gluten free dietary requirements. Especially the canned corned beef that’s used.

Heat the olive oil is a wide pan on a medium flame then add the leftover corned beef. As it heats up, add the sliced onion and stir well. Should you want to add crushed garlic and spicy peppers, do so now.

Three minutes later add the white parts of the Bok Choy (as explained in the video) to the pot and stir well. Cook for 4-6 minutes. Do not cover the pan/pot.

While the corned beef will have a sodium element to it, you’ll still need to add more salt (as I did at this point).

It’s now time to add the green parts and stir well. Please note that traditionally we’d chop everything MUCH smaller but as explained in the video, I wanted this dish to take on a sort of stir fry feel.

Top with the tomato and cook for 3-4 minutes. However I like a slight crunch to my Bok Choy, so with that in mind you may cook longer. Mommy would cook this until all of the liquid was gone.

Remember to taste and adjust the salt to your liking.

Recipe Card

Bok choy and corned beef in pan
Print Recipe

Bok Choy with Corned Beef

Cuisine: Recipe Keys: Quick Meals
Difficulty: Beginner Prep Time 10 mins Cook Time 15 mins Total Time 25 mins
Servings: 4

Description

A quick and flavorful Caribbean stir-fry combining tender bok choy and savory corned beef, perfect for a satisfying meal.

Ingredients

Instructions

Video

  1. Heat the olive oil in a wide sauté pan over medium heat. Add the leftover fried corned beef and sliced onion to the pan. Stir well and cook for about 3 minutes until the onions are translucent.

  2. Add the white stalks of the bok choy to the pan. Stir to combine and cook for 4–6 minutes, uncovered, until the stalks begin to soften.

  3. Season with sea salt and black pepper, adjusting to taste.

  4. Add the green leaves of the bok choy to the pan. Stir well and cook for an additional 2–3 minutes until the leaves are wilted but still vibrant.

  5. Top the dish with the halved grape tomatoes. Cook for another 3–4 minutes, allowing the tomatoes to soften slightly.

  6. Taste and adjust seasoning if necessary. Serve hot.

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Gluten Free Vegetarian

Bhagi – Spinach With Okra.

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Yes, for the untrained eye and palate this may appear as Callaloo (in a post apocalyptic world where crab, crayfish, lobster, shrimp, salted pigtail, smoked turkey etc no longer exist), however this is just another form of Bhagi to me. Served with hot Sada Roti and lime peppersauce on the side for what is a very comforting vegan meal.

You’ll Need…

1 tablespoon olive oil
1 medium onion (sliced)
6-8 cloves garlic (smashed)
3/4 teaspoon black pepper
4 Bird’s Eye peppers (chopped)
1 lb okra (trimmed and cut)
2 lbs spinach (washed/chopped)
3-4 tablespoon water
1/2 teaspoon salt (adjust)
1-2 tablespoon coconut cream
6-8 grape tomatoes (chopped)

Notes! Please use the video below to follow along as much more about the recipe is explained there. if making this dish gluten free, please refer to the list of ingredients to ensure they meet with your specific gluten free dietary needs.

Prep the spinach by washing well and give it a rough chop. With the okra (say ochro) wash, remove the stems and cut into 1/4 inch wheels.

Heat the olive oil (any oil you prefer using) on a wide/deep saucepan on a medium heat. Add the onion, garlic, black pepper and in my case I used Bird’s Eye peppers for a bit of heat. You may use any hot pepper you like or can source and in the amounts you can tolerate. Should you not enjoy spicy foods, this is optional. Reduce the hat to low and cook for about 4 minutes.

Turn the heat back up to medium and add the okra, stir well and cook for 3-4 minutes before adding the spinach.

It will pile up but as it cooks the spinach will wilt and you’ll have enough room for everything. You may use a lid to help create steam should you wish to quicken this step. This is when I added the water to help create that steam.

It’s then time to add the salt, chopped tomatoes (use any tomato you may have on hand) and the coconut cream. Turn the heat down to med/low and with the lid on (slightly ajar) cook for 25-35 minutes.

It will not be a ‘pretty’ dish and the texture may be a bit ‘slimy’ due to the inclusion of the okra. However it’s ranked as one of the top vegan dishes you’ll ever make.

It’s now time to personalize things a bit. taste and adjust the salt to your liking and this is when you’ll also decide if you want it a bit runny or as in my case, I gave it another 5-7 minutes to tighten up a bit more (got rid of all the liquid).

Gluten Free Meat & Poultry

Yellow Split Peas Dhal With Salted Pigtail.

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Traditional Caribbean Dhal is something that’s close and dear to me, a dish which takes me back to being a lil fella on the islands. While mommy didn’t cook curry very often, the days after school when we’d come home to Rice, Dhal and Curry (you may say curried) Chicken, was something we (brother and sisters) all looked forward to. This is not that recipe, however it’s just as comforting and with pieces of leftover Sada Roti soaked in it – BOOM! My childhood right there.

You’ll Need…

12-15 cups water
2 1/2 cups yellow split peas (washed)
1 tablespoon turmeric (sorfran)
1 1/2 lbs salted pig tail (prepared)
1 medium onion (sliced)
10-12 cloves garlic (divided)
3 Bird’s Eye Peppers (optional)
3/4 teaspoon black pepper
3/4 teaspoon salt (adjust)
2 tablespoon olive oil
1 teaspoon geera seeds (cumin)

Notes! May I recommend that you follow along with the video below as much more about the recipe is discussed there, including why you must pre-boil the salted pig tail pieces prior to adding it to the dhal. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet with your gluten free dietary requirements.

Prepare the Salted Pigtail Pieces. Basically get your butcher to cut the tails into 1 inch pieces, then after a good rinse you’ll place them in a deep pot covered with water and bring to a boil. Cook on a rolling boil for 40-50 minutes. Drian, rinse and set aside. This step will help to remove most of the salt it was cured in and to tenderize them a bit (they will be tough).

Add 12 cups of water in a soup pot on a high flame. As it comes to a boil add the washed yellow split peas along with the turmeric and stir well. Bring back to a boil.

On a rolling boil you will see foam accumulate at the top. Skim and remove. Then add the onion, 1/2 of the garlic, Bird’s Eye peppers (use any pepper you like or can source and in the amount you can handle) and black pepper. Do not add the salt yet (explained in the video).

When it comes to a boil reduce the heat to a simmer. Add the pieces of prepared salted pigtail and cook for 70 minutes or until the peas and pigtail pieces are tender. Stir every 15 minutes or so.

Along the way you will need to add more water. In my case it was a further 3-4 cups. Do keep in mind that this will yield a huge quantity of Dhal. I purposely make a big batch with the intention of freezing the leftovers. For those days I get a Dhal craving but don’t want to spend hours cooking.

At this point you’ll need to taste and add salt as needed (to your liking), then remove the pieces of salted pig tails (hopefully they are tender).

If you watch the video you’ll see me use a traditional wooden swizzle stick to break down the cooked peas to a smooth finish. If using a stick blender may I recommend you hit the pulse a few times to avoid creating foam, from going continuous. Add back the pieces of salted pig tail to the pot.

Heat the oil in a frying pan along with the remaining garlic (smashed) and geera (cumin) seeds. Yes you want the garlic to slightly burn and the oil to be smoking hot.

Being VERY careful, pour this mixture into the pot of dhal and stir well. In the video I explained the proper technique for this step, which is called “Chunkay”.

As a soup or a side to curry dishes, this Dhal is insanely delicious.

If you were to search Dhal in the search box above or visit the Recipe Index you’ll find 4-5 other versions of Caribbean style Dhal recipes… if pork is not your thing. If you wanted to add some Green Seasoning as it cooks, feel free to do so. A tablespoon will give it a lovely herbal undertone.

Gluten Free Vegetarian

Curry Bodi With Potatoes.

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

You’ll Need…

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

Notes. May I recommend you use the video below to follow along as much more about the recipe is discussed there. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. Especially the curry powder you use, as some may contain fillers. I used Bird’s Eye Peppers in the amount I can handle, use any pepper you like or can source or you may leave it out.

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

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

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

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

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

Turn the heat up to medium high.

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

The water goes in now and bring to a boil.

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

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

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

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

Gluten Free Seafood

Sardines In Tomato Sauce.

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

You’ll Need…

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

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

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

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

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

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

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

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

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

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