/Vegetarian (Page 11)
Gluten Free Vegetarian

Caribbean Ratatouille (ital vegetable stew).

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Last fall I did one of my favorite ways to put vegetables from my garden (and fridge) to use, in what I like to refer to as being a Caribbean take on Ratatouille… and I documented it to share with you. Very much like the outstanding Ital food I remember eating as kid at the Ital restaurant in San Fernando Trinidad (Pleasantville / Mon Repos area). While I’m very much a carnivore, this vegan dish is absolutely delicious and something I look forward to making/eating. 

You’ll Need..

4- 6 cups eggplant (cubed)
2 stalks celery (chopped)
2 sweet bell peppers (1/2 of each, diced)
1/2 scotch bonnet pepper (green one)
4 medium tomato (diced)
5 sprigs thyme
2 sprigs basil
1 medium red onion (diced)
2 spring onion (chopped)
1/2 teaspoon black pepper
1 1/4 tablespoon salt (divided)
1 tablespoon tomato paste
3 tablespoon olive oil
5-8 okra (sliced)
2-3 cups Swiss chard (chopped)
2 cups Jamaican callaloo (chopped)
4 cloves garlic (smashed)
3/4 cup coconut milk
1 medium Christophene (cho cho)
2 tablespoon parsley (chopped)

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.

Wash and prep all the vegetables. I used the stems of the Swiss Chard, but not the Jamaican Callaloo (choria bhagi) as I find that they can be a bit too tough. The eggplant were cut into 1/2 inch cubes, then placed in a drainer and topped with 1/2 tablespoon salt. Then allowed to sit on the counter for about 30 minutes. This will help remove some of the moisture from the eggplant and in doing so, some of the bitterness. You’ll notice that I did keep the skin on them. Please watch the video below to see how I prepared all the vegetables.

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Then rinse the eggplant with cool water and pat dry with paper towels to remove the salt. In a deep oven-proof pan, heat the oil on a medium flame and fry-off the eggplant. You may need to do this in 3 batches as to not crowd the pan. It will take about 5-7 minutes to get golden edges each time. Set aside the eggplant after you’ve fried them. As the eggplant cooks, feel free to prep the other ingredients.

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With the Christophene you’ll need to peel and remove the core, then dice. There should still be some oil in the bottom of the pot (if not add a teaspoon or so) and go in with the tougher vegetables… heat on low. Start with the Christophene, followed 2 minutes later by the bell peppers, then 2 minutes later you can add the Swiss Chard stems (cut thin), the spring onion (bulb cut in 1/4) and the red onion. Mix well.

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Now add the remaining salt and the celery and cook for about 5 minutes. After which you’ll add the garlic, green tops of the spring onion, tomato paste and black pepper. Mix well and add the rest of ingredients.. Jamaican Callaloo, green part of the Swiss Chard, Okra, chunks of tomato and thyme.

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It’s finally time to add back the pre-cooked Eggplant and mix well. Here’s where you can add the Scotch Bonnet pepper if you want the dish to have a bit of a kick. Top with the parsley and coconut milk and give it a good stir to combine everything.

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Place the pan/pot into a preheated 400 F oven, on the middle rack for 20-25 minutes.

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After it comes out, taste for salt (adjust accordingly) and top with the Basil. You’re done! A delicious one pot vegan dish, which is guaranteed to impress your family and friends. In my case a lot of the ingredients came directly from my garden.

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

Gluten Free Seafood Vegan Vegetarian

Stewed Honey Nut Squash Recipe.

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Yea, Honey Nut Squash is new to me too! I had never seen nor heard of it until I was at a local market and the name caught my attention. And even when I posted a clip of me cooking this on Instagram, I had a ton pf people correcting me “it’s butternut squash” so I knew it was kinda unique to many.  Like any spinach (greens) type leafy vegetable, I’m also a HUGE fan of all squash and pumpkin, so they came home with me.

You’ll Need…

3 small honey nut squash (peel | cubed)
1/2 medium onion (diced)
2 cloves garlic (diced)
1 tablespoon olive oil
1 tablespoon brown sugar
1/2 teaspoon Caribbean green seasoning
3/4 cup prepared salted cod
1/4 teaspoon salt

Note: I did this recipe with salted Cod, but if you wanted to leave that ingredient out and have this fully vegan or vegetarian, you can certainly do so. Additionally, 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.

Peel (the skin will be tough), core and dice the squash, then place it in a bowl covered with cool water. This will prevent it from going discolored.

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Place a heavy pot (one with a lid) on a medium flame and heat the olive oil, then turn down the heat and add the diced onion and garlic, along with the black pepper. Cook on low for 2-3 minutes. Then add the Prepare Salted Cod to the pot and stir well. Followed by the Caribbean Green Seasoning and stir.. heat still on low.

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It’s now time to crank-up the heat to med-high and start adding the cubed squash pieces to the pot. be sure to stir well to combine all the flavors we started with.

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Heat at medium now, add the brown sugar and cover the pot.

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After about 3-5 mins (watch the video below) you’ll notice that the Honey Nut Squash got a lot of it’s own natural liquid… add the salt, turn the heat down to low and cover the pot. Cook for about 20 – 24 mins, stirring occasionally.

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It should be fully cooked at this point and falling apart. Here’s where you can personalize things a bit. Check for salt and adjust. I used a little salt as I know the remaining salt in the salted cod would help season things nicely. I then turned the heat up to med/high to burn off the liquid (I like a dry squash wen cooked.. you may like it  a bit runny) and I used the back of my spoon to crush any solid pieces. It took another 5-7 minutes to get to the consistency and texture I like.

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If salted cod is not your thing, you can add some seasoned shrimp the final 5 minutes of cooking.. you can thank me later. I usually eat this as a typical vegetable side or on days when I want to be taken back to the islands.. I get some hot roti.

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

Gluten Free Sauces & Condiments Vegetarian

Fresh Pineapple Salsa Recipe.

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Most people tend to associate a freshly made Salsa with the summertime and hanging out in the back yard with friends, sipping cocktails (and beer) while patiently waiting for the stuff off the grill. However this holiday season there’s no reason to not make this quick and simple Pineapple Salsa to add a bit of the warm tropics to your party. I guess the same can be said for when it’s the height of winter and you’re engaged in supporting your favorite sporting team on television.

You’ll Need…

1 small ripe pineapple (abt 1 1/2 cups | ripe)
2 cups diced tomatoes (diced)
1/2 cup cilantro (chopped finely)
1 clove garlic
1 med red onion (diced)
1/2 teaspoon salt
1/8 teaspoon black pepper
1 lime (juice)
1 jalapeno pepper (diced)

How To Peel & Trim A Pineapple << Click to watch the demo video!

When shopping for a pineapple please try to get one that’s not green in color (should be a mixture of green and yellow or all yellow). With no blemishes or rotting top leaves and there must a fragrant scent if you were to hold it up to your nose. Make sure it’s also firm.

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This is so simple you really don’t need a recipe, plus it’s a shame more people don’t make their own but resort to paying those expensive prices the local grocery stores charge for the pre-made stuff.  Crush the garlic, finely chop the cilantro and try to dice the other ingredients the same size. Yes it may take a little effort, but it’s worth it.

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Place everything in a large bowl then go in with the salt, black pepper and lime juice and give it all a good stir. Adjust the salt if you find it a bit tart and you can certainly add a bit of finely diced habanero or scotch bonnet pepper if you want a more pronounced kick.

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If you want you can substitute lemon juice for the lime juice or add a bit of both. Allow the salsa to marinate in the fridge for an hr or so before serving and give it a final toss before bringing it out to your guests. If you find that the pineapple is a bit tart you can add a teaspoon of brown sugar or honey to the mix.

If you wanted to add some diced mango to the salsa I’m sure your family and guests will approve.

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

Gluten Free Side Dishes Vegetarian

Outstanding Kale Salad.

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Lately I’ve been doing a series on YouTube called #MeatFreeMondays and it’s been an overwhelming success with fans, though some of the recipes are not necessarily “Caribbean”. The following Kale Salad is one of those demos I shared a while back… which in my humble opinion is one of the best ways to put Kale to use. Kale can be somewhat tough, so by bruising the leaves it breaks down some of the fiber and makes it much more delicious. Especially with the quick vinaigrette we’ll dress it with.

You’ll Need…

1 bunch Kale (about 1 – 1 1/2 lbs)
1/2 small red Cabbage
1 avocado (cubed)
1 small shallot (diced fine)
1/2 cup olive oil
1/3 cup red wine vinegar
1 heaping teaspoon sugar (white)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 lemon

1 cup nuts (mixed)
1 teaspoon olive oil
1/4 teaspoon curry powder

Important! If doing this recipe Gluten Free please go through the entire list of ingredients to make sure they meet your specific Gluten Free dietary requirements.

Trim the Kale (remove the tough ribs and discard), then rip into bite-sized pieces and wash well with cool water.

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Cut the cabbage into strips and add to the Kale.

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In a bowl whisk the shallot, salt, black pepper, lemon juice, vinegar and sugar together. Then pour over the cabbage/kale combo. If you wanted to add some dried pepper flakes or some freshly diced Birds Eye pepper to the dressing, feel free to do so.

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Mix well, then go in with your hands and be rough – squeeze the kale and cabbage as to bruise the leaves. Try you best to really break down the Kale so it’s easier to enjoy in the salad.

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Heat the olive oil in a wide pan (or a dry pan if you wish) on low heat and toast the nuts to warm them through and to help bring out a bit of the ‘nutty’ flavor in them. Toss in the curry powder (optional) and cook for a few minutes. I used a variety of nuts, but you can stick to one of your faves. Now top the salad with the diced avocado and nuts… dig in.

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In under ten minutes you’ll be enjoying one of the best kale salads you’ve ever had- guaranteed! But be sure to be rough with the kale leaves when you work in the dressing or you’ll find it a bit chewy.

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

Gluten Free Sauces & Condiments Vegetarian

Fierce Green Scotch Bonnet Pesto.

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During the summer months I grow a lot of different varieties of extremely hot peppers, so I’m always looking for ways to put them to use. While I’ve never seen a recipe like this, the end results were just stunning. Based on the traditional way of making a basil pesto, however I’m putting a fiery Caribbean twist to things. So you can expect the Caribbean sunshine (scotch bonnet peppers) to really shine through. Be warned.. this is not your grandma’s pesto.

You’ll Need…

10-15 Scotch Bonnet Peppers (mostly green ones)
1/2 cup pine nuts
1/4 teaspoon sea salt
2 cloves garlic
3/4 cup olive oil
1/2 cup Parmesan cheese
1/2 cup cilantro
1/2 lemon (juice)

Note! The flavors of the green scotch bonnet peppers are significantly different than fully mature and ripe ones. It’s not as fiery and there’s a freshness about the overall flavor. I did toss in a couple red one (ripe) to the pesto to give it a bit of speckled contract to all the green.

Toss in the pine-nuts and garlic in the food processor or blender and pulse for about 30 seconds. You do have the option of dry toasting the pine nuts first, but I honestly don’t see the need.

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Then give everything else a rough chop and add to the food processor.

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Go in with the olive oil and lemon juice and puree until relatively smooth. You can always adjust the texture to your own liking. Do keep in mind that while I used the seeds of the peppers, you can discard them to tone down the heat level a bit.

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And just like that you’ve made an amazing Scotch Bonnet Pesto.. and you can tell your friends that Chris kinda invented this unique take on a peppersauce.

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Store in an airtight container in the fridge for a couple weeks. I’ll have a wicked shrimp recipe using this Scotch Bonnet pesto coming up in the next week or so. Stay tuned.

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

 

Grilling Sauces & Condiments Vegetarian

Caribbean Guava BBQ Sauce #JulyMonthOfGrilling

 

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Meet Indy, my New Assistant (daughter)

As we kick off another year of July Month Of Grilling, I was very excited to find ripe guavas in a local grocery store as I’ve got several recipes I’ve been meaning to share with you all, involving guavas. The scent of ripe guavas takes me right back to my childhood days on the islands and climbing the guava tree in our front yard (no longer there unfortunately) with my little brother and racing to the areas of the tree where the guavas were mature and ready to pick. Besides passion fruit, I don’t think there’s not another tropical fruit which naturally lends itself to the complex (flavor) nature of a good BBQ sauce.

You’ll Need…

12 Guavas (ripe)
1 lime (juice)
1/4 cup raw brown sugar
small stick cinnamon
3 cloves
3 cups apple juice

1 tablespoon olive oil
2 scallions (finely chopped)
6 sprigs thyme (no stems)
1/2 large Vadilia onion (diced fine)
2 cloves garlic (smashed)
1/2 cup apple cider vinegar
2 tablespoon molasses
1 1/4 cup chili sauce
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
3/4 teaspoon salt
2 tablespoon tomato paste
1 teaspoon hot smoked paprika
1/2 cup apple juice

Wash and trim off the tops off the guava (refer to the video below), then cut into segments. In a deep saucepan place the apple juice, guavas (keep the seeds it’s ok), brown sugar, small stick of cinnamon, lime juice and 3 cloves over a med/high heat and bring to a boil. As soon as you start seeing bubbles, reduce to a simmer and let it cook for about 25-30 minutes.

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The goal is to enhance the apple juice with the lovely flavor of the ripe guava. Note : Your kitchen/home will smell like Christmas. In another deep saucepan on low heat, add the oil, followed by the scallion, garlic, thyme and onion. If you don’t have the sweet Vadilia onion, you may use a Spanish or regular onion. Cook on low for about 4-5 minutes. Please add the smoked paprika (I used a hot one) and stir well.

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You now can go in with the tomato paste (heat still on low) and cook for another minute or two. Stir as the natural sugars in the tomato paste may cause it to stick and potentially burn.

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Deglaze with the apple juice and apple cider vinegar and turn the heat up as we want to bring it to a boil now. Add the black pepper, salt, molasses and chili sauce. Stir well.

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As it comes to a boil, reduce to a simmer. The guavas should be fully tender now and the apple juice infused with it’s flavor. Strain and save back some of the fleshy part of the guava (I used about 12 pieces…no seeds).

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Add this guava nectar to the pot and bring to a boil. Be very careful when straining the guava as it can splash and burn you. Then reduce to a simmer and let it cook for 35-40 minutes.

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The last step is to break everything down with a stick blender. Pulse it a few times, taste it for salt and adjust to your own liking. I didn’t have to do anything to mine. Store in a clean glass jar in the fridge for up to one month. If you don’t have a stick blender you can cool it down a bit then use a traditional blender. Or skip that step and use a whisk or potato masher to break down the pieces of guava.

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The subtle kick from the smoke paprika added the perfect heat for me, but you can certainly add some finely diced scotch bonnet pepper or your fav hotsauce to the brew. Additionally you may add some liquid smoke if you want the deep smoky flavor to the finished guava bbq sauce.

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Please note that as the Guava BBQ Sauce cools it will thicken naturally.

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

Don’t forget to stay tuned in as we explore another month of exciting and delicious foods off the grill, influenced by the culinary culture of the Caribbean.

Recipe Card

Caribbean Guava BBQ Sauce

Difficulty: Intermediate Prep Time 15 mins Cook Time 1 hr Total Time 1 hr 15 mins
Servings: 2

Description

A tropical-inspired barbecue sauce made with ripe guavas, spices, and herbs, ideal for enhancing grilled meats and vegetables.

Ingredients

Instructions

Video
  1. Wash and trim the tops off the guavas, then cut into segments.
  2. In a large saucepan, combine the guavas, 3 cups of apple juice, brown sugar, cinnamon stick, cloves, and lime juice. Bring to a boil over medium-high heat.
  3. Once boiling, reduce heat to a simmer and cook for 25-30 minutes until guavas are soft.
  4. In a separate medium saucepan, heat olive oil over low heat. Add scallions, thyme leaves, Vidalia onion, and garlic. Sauté for 4-5 minutes until fragrant.
  5. Add hot smoked paprika to the sautéed mixture and stir well.
  6. Stir in tomato paste and cook for an additional 1-2 minutes, ensuring it doesn’t burn.
  7. Deglaze the pan with 1/2 cup apple juice and apple cider vinegar. Increase heat to bring to a boil.
  8. Add black pepper, salt, molasses, chili sauce, and Worcestershire sauce. Stir to combine.
  9. Reduce heat to a simmer and cook for 10 minutes.
  10. Strain the guava mixture through a fine mesh strainer into the saucepan with the sauce base, pressing to extract as much liquid as possible. Discard solids.
  11. Bring the combined sauce to a boil, then reduce to a simmer and cook for 35-40 minutes until thickened.
  12. Use an immersion blender to puree the sauce until smooth. If using a traditional blender, allow the sauce to cool slightly before blending. 

  13. Taste and adjust seasoning if necessary.

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