Gluten Free Sauces & Condiments Vegetarian

Caribbean Pineapple Peppersauce (hot sauce).

May 28, 2025November 17, 20191 Comment

With another season of abundant peppers in my garden and with all the requests for more peppersauce (hot sauce) recipes, I thought I’d share one influenced by the amazing CoCoPine Sauce that my good friend (and chef) Barry B market in the Caribbean. Chef B’s is a bit more complex and it reflects in the overall flavor. However this version can hold it’s own and will tantalize your taste buds.

You”ll Need…

3/4 small pineapple
10-15 assorted hot peppers
1/2 teaspoon salt
2 lemons (juice)
1 teaspoon grated horseradish
4 large cloves garlic
4-6 leaves shado beni (culantro)

Important: Wear gloves and wash your hands immediately after handling such hot peppers. If you cannot source Shado Beni (chadon beni) feel free to use cilantro (coriander) . To tame the heat you can remove and discard the seeds and white membrane surrounding the seeds of the peppers and discard.

Basically all you have to do at this point is to prep the ingredients. Wash and remove the stems off the peppers (you can give them a rough-chop if you wish). Peel, core and cube the pineapple, then juice the lemons. And finally.. grate the horseradish.

Please everything into the food processor or blender that you’re using to make the puree. Keep in mind that you can make this smooth or as I prefer, a bit chunky. Thus the reason I went with using a food processor. Feel free to give the Shado beni a rough chop too.

Since I wanted a bit of chunky consistency, I went ahead and pulsed the food processor. Stopping to scrape down the sides a couple times. Be sure to have the windows in your kitchen open as the scent of the peppers can be a bit overwhelming.

It’s that simple. An incredibly fiery and tasty peppersauce one would expect from the Caribbean. I used a combination of Ghost, Habanero, Scotch Bonnet, Chocolate and Scorpion peppers. Watch the video below for the exact peppers I used. Feel free to use peppers you can handle and/or have available in your region.

Place in a clean container and store in the fridge. You will notice that after a week or so the heat will subside, the flavor of the pineapple will decrease and you may need to add a bit more salt. This is all natural. For a more pronounced pineapple flavor you can go in a with a pineapple juice reduction.

Gluten Free Sauces & Condiments Vegetarian

A NEW Take On The Humble Tomato Choka.

May 28, 2025September 5, 2019Leave a Comment

Without a doubt, Tomato Choka (say .. tomatoes choka) is one of the most tasty ‘simple’ dishes you’ll ever enjoy. In this case, fire roasted (boiled, oven roasted or even microwaved) tomatoes are crushed along with salt, garlic and hot peppers, then thinly sliced onions are added, before heated oil is poured over it all and mixed. I guess this would be the English Caribbean version of a salsa?

You’ll Need…

10 medium tomatoes
2 green scotch bonnet peppers (adjust to your liking)
6-8 cloves garlic
1 large onion (divided)
2 tablespoon cilantro (chopped)
1 1/2 tablespoon olive oil
3/4 teaspoon salt (adjust)

Important! Please wash your hands with soap and water immediately after handling such hot peppers. To control the heat a bit, you can always leave out the seeds and white membrane surrounding the seeds. I used “green” scotch bonnet peppers as I much prefer the flavor and gentle heat from them.

Fire roast the tomatoes and peppers as you would normally do if making the choka the traditional way. May I recommend you gently char the peppers as it will add a lovely smoky flavor to the heat. The tomatoes will take about 5-10 minutes, depending on the size of them and how direct they are over the flame. Be sure to flip them around so all sides gets cooked/charred evenly.

Place 1/2 the onion (rough chop) into the food processor, the garlic, roasted peppers (remove the stems and discard) and add the now roasted tomatoes. You can wait a few minutes to allow the tomatoes to cool as bit and remove as much of the charred skin and discard before adding to the food processor. Top with the salt and puree.

After a minute or so on high, add the cilantro (give it a rough chop first), then give the processor a few pulses and this part is complete.

Pour this puree into a large bowl and top with the remaining onion sliced as thin as you can get it. Heat the olive oil on a medium flame and as soon as you start seeing smoke, pour it over the onion. This step is called Chunkay! It’s meat to temper the onion flavor throughout the choka and take away the harsh flavor of the onion.

Give the tomato choka a good mix and serve wit hot roti, pita or top your favorite crusty bread with some and enjoy. Be sure to taste for salt and adjust accordingly, as some tomato can be very tart. This is a classic vegan dish which also happens to be gluten friendly as well.. well unless you eat it with a non gluten friendly bread. Serve warm!

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

Gluten Free Side Dishes Vegetarian

The Ultimate Mango Chow (pickled mango) Recipe.

May 27, 2025August 15, 20191 Comment

After one taste of this mango chow I knew it would be something I’d be addicted to and making very often. On our last trip to the islands, my friend David introduced me to this version of the spicy mango pickle I grew up eating as a young fella on the islands. However, the Chinese preserved prunes (sweet and salted) gave it a unique color and to be completely honest.. a flavor unlike any “chow” I’ve had before. Luckily, my ‘foodie’ senses kicked in and I went though the recipe in my head… well my version.

Here’s my take on a recipe where the original I cannot own, but I did ask David and the Salisha (the person who made it for David) if they would mind if I gave it a crack… and share it with you all.

You”ll Need…

3 large green mangoes
3/4 teaspoon salt
3 jalapeno peppers
2 scotch bonnet peppers
8-10 bird pepper (bird’s eye)
4-6 cloves garlic
6 shado beni leaves (or 1/2 cup cilantro)
2 large limes (juice)
1 cup water
1 pack of Salted Prunes (check Chinese supermarkets)

Wash and peel the mangoes with a sharp pairing knife or potato peeler, then slice into stick-like pieces as in the pictures you see here on in the video below. Place the mangoes in a large bowl for mixing

Add the crushed garlic, salt, sliced Jalapenos and bird’s eye peppers, but first give then tiny cuts to release some of the flavor and heat of them.

*Mango Chow with added chopped Shado Beni*

Add the thinly sliced Shado Beni (Culantro) and remember you can also use chopped cilantro if you wish. I’d recommend wearing gloves and do wash your hands immediately after handling Scotch Bonnet peppers or any hot peppers as a matter o fact.

*Preserved Sweet / Salted Prunes added!*

Top with the salted prunes and add any missing ingredients to the mix. Give it a good stir to really combine all the flavors.

*A Close look at the Chinese Sweet Salted Prunes.*

*A closer look at the spicy goodness of Mango Chow.*

I’d make two important recommendations at this point. 1. Store in a glass container in the fridge (up to 2 weeks). 2. Try to have it marinate for a couple hours before you dig in.

Do keep in mind that as it marinates it will change in color and will adopt some of the salty elements of the Salted Prunes. Be sure to shake it often and feel free to add more sliced green mangoes as you work your way though them. It will be fiery!

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

Soups & Stews Vegetarian

Quick And Tasty Stewed Pigeon Peas.

June 2, 2025June 19, 20194 Comments

In the Caribbean our dishes are famous for being cooked low and slow.. some may even argue that we over-cook some of our dishes. However, you really can’t argue once you taste our culinary delights. Such is the case for stewed pigeon peas. Typically if you were using freshly picked pigeon peas, you’d have this cook for 1.5 to 2 hours. The reality is, there are times we just don’t have time and we just want to enjoy something delicious and fulfilling. This pigeon peas recipe is the answer.

You’ll Need…

1 can pigeon peas (green or dry)
1 can tomato accents (stewed tomatoes – celery and onion)
1 medium onion (diced)
2 cloves garlic (smashed)
2 sprigs thyme
1 tablespoon olive oil
1/4 teaspoon black pepper
1 teaspoon Caribbean Green Seasoning
1/4 cup water
1 heaping tablespoon brown sugar
1/2 teaspoon Caribbean browning
1 veg stock cube
1 tablespoon parsley (chopped)

Heat the olive oil in a saucepan on a medium heat, then add the onion, garlic, thyme and black pepper. Reduce the heat to low and cook for 3-4 minutes.

Turn the heat back up to medium, then add pigeon peas… be sure to rinse it after opening the can, as you want to get rid of some of that brine / sodium it’s packed in. As mentioned above, you’re free to use the “green” or the “dry” pigeon peas. This recipe also works with canned red beans and lentils.

Basically all you’re doing after this, is adding all the other ingredients mentioned above. When you add the stewed tomatoes, be sure to add the liquid as well.

Stir well and bring to a boil. Then reduce the heat to a gentle bubble and cook for 15-20 minutes with the lid slightly ajar.

If you had some diced pumpkin or sweet potato, feel free to add those as well. The stock cube I used was enough to season this dish for me, but taste near the end and adjust the salt to your liking. If you add the pumpkin, sweet potato or even some diced carrots, you will need to add some salt.

You and your family will be amazed at how flavorful this version of stewed pigeon peas.. you may never go back to the long low and slow way of cooking this dish (smile).

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

Gluten Free Rice & One-Pot Dishes Side Dishes Vegetarian

Delightful Tomato Rice.

May 29, 2025May 4, 20194 Comments

As part of our ongoing #MeatFreeMonday series, I’ decided to share a rice recipe my girls and I get excited about. Not something I grew up eating on the islands, but nevertheless made in an ‘island’ influenced kitchen in Canada (smile). Plump grains of rice with a deep and rice tomato and herb flavor and the gentle heat achieved by adding a Bird’s Eye Pepper. This recipe is somewhat similar to the Roasted Tomato Choka And Rice Soup recipe I shared a while back.

You’ll Need…

2 cups Basmati rice
5 large tomatoes
small bunch parsley
1 small onion (diced)
2 large cloves garlic (diced)
1 birds eye pepper (chopped)
1 tablespoon olive oil
4-6 sprigs thyme
1/2 teaspoon salt
1 tablespoon brown sugar
1 1/2 – 2 cups vegetable stock (adjust)
1/4 teaspoon black pepper
1 tablespoon tomato paste/puree
1-2 tablespoon cilantro (chopped – optional)

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. Especially the stock you decide to use.

The first thing we need to do is to wash the tomatoes (make sure they are fully ripe), remove the area where the stems were with a pairing knife and make an X cut on the bottom (not deep). Then place in a pot with boiling water for about 2-4 minutes. Remove and allow to cool. Then go back to where we made the cuts and peel back the skin and discard.

Give the tomatoes a rough chop and along with the parsley, give it a minute or so in your food processor.

I pulsed it as I wanted a bit of texture (chunky) to the finished “puree”. Now in a deep pot, heat the vegetable oil on a medium heat and then go in with the onion, garlic, thyme, bird’s eye pepper and black pepper. Cook on LOW for 3-4 minutes, then add the tomato paste and stir well. Cook for another 2 minutes or so, so we get the natural sweetness of the tomato paste coming out.

Pour in the tomato puree into the pot and bring to a boil (raise the heat). Add the salt and reduce to a simmer for 5 minutes.

Wash your rice at this point (basically all you’re doing is rinsing it with cool water until the water runs clear -repeat as many times as necessary). Washing the rice will help to remove any grit and extra starch, so your finished dish is not sappy (thick and clumping together). Then add it to the pot and give it a good mix so each grain is coated with this wicked tomato base. Add the vegetable stock and bring to a boil. After which you need to turn the heat down to a simmer and cover the pot.

TIP! You may use chicken or beef stock if you wish (if not doing this dish vegan) and for a lovely twist you may replace 1/2 the stock with coconut milk if you wish.

After about 10 minutes check to make sure you have some liquid left.. but don’t stir. If you stir it will help release starch and you’ll get that clumpy rice we don’t necessarily want. Cook for another 5 minutes (so 15 in total), then turn off the stove, but leave the lid on and do nothing else, except top the rice with the chopped cilantro.

After 5 minutes, go in with a fork and fluff the rice.. you’re done! Time to enjoy one of the best rice dishes you’ll ever make. Guaranteed!

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

Gluten Free Side Dishes Vegetarian

Strawberry Chow (Spicy pickle / salad) Recipe.

May 27, 2025April 1, 20192 Comments

If you grew up in the Caribbean, especially the Southern Caribbean, “Chow” would have been a key part of your childhood experience. A spicy pickle loaded with Garlic and Citrus juice, along with Scotch Bonnet Peppers. Usually half-ripe mango is the key ingredient, but we use just about any fruit we can find and when all fails, we even use cucumber. With a good batch of fresh strawberries from my garden (watch the video) and since they were a bit tart, I thought I’d rock a quick chow.

You’ll Need…

– 2 lbs strawberries (green and red mix)
– 1 clove garlic
– 1/2 teaspoon sea salt
– 1/2 orange (juice)
– 1/2 medium red onion (sliced thin)
– 1 scotch bonnet pepper (crush or sliced thin)
– 2 tablespoon cilantro
– 1/2 lime (juice)

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. Be sure to wash your hands immediately after handling such hot peppers as Scotch Bonnets. I added some tomato to the chow (yellow cherry) but that is totally optional.

Since this is a pretty basic recipe I didn’t take the usual step by step pics you normally get. However there is the video below you can follow along with.

Wash and trim your strawberries. If they are large you can cut them in 1/2 if you wish and if you prefer to remove the stems, by all means do so.

Crush the garlic with the salt and juice of the orange.

It’s now time to assemble. Place the prepared strawberries into a large bow, top with the garlic puree, then add the thinly sliced onion, followed by thinly sliced Scotch Bonnet Peppers. Remember you can leave out the seeds if you’re overly concerned about the raw heat and you may also crush the scotch bonnet along with the garlic if you wish. I like leaving it sliced thinly as one can identify the pepper and avoid if necessary.

Add the cilantro (we’d normally use Shado Beni on the islands) along with the lime juice and give it all a good mix. Place in the fridge to marinate for 30 minutes, then enjoy. Best enjoyed with adult beverages (Smile). Feel free to add some freshly ground black pepper if you wanted.

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

Vegetarian

Caribbean Pineapple Peppersauce (hot sauce).

A NEW Take On The Humble Tomato Choka.

The Ultimate Mango Chow (pickled mango) Recipe.

Quick And Tasty Stewed Pigeon Peas.

Recipe Card

Easy Stewed Pigeon Peas

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Ingredients

Instructions

Delightful Tomato Rice.

Recipe Card

Caribbean Tomato Herb Rice

Description

Ingredients

Instructions

Strawberry Chow (Spicy pickle / salad) Recipe.

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