Vegetarian

I grew up on classic Caribbean ice creams which were homemade and usually flavored with many of the fruits that grew at the back of our home in Guaracara Trinidad. Coconut, mango, sour soup and barbadine (Giant Granadilla) were the flavors of the day. Unless it was the odd time mom would bring home Flavorite (brand) from the grocery store, where we’d get a taste of chocolate, vanilla, strawberry and the odd time .. rum and raisin. After having a superb pina colada in old San Juan (Puerto Rico) a few years ago, I knew I had to give this a spin in my ice cream maker.

You’ll Need…

1 medium pineapple (ripe)
1 1/2 cups coconut milk
1 cup coconut cream (sometimes called cream of coconut)
1/2 cup pineapple juice
2 tablespoon vanilla
1 cup sugar
1/2 cup rum

*Important – Add more sugar if needed as I’m cutting back on the amount of sugar I use daily.

I guess you can use a can or two of diced pineapple, but with ripe pineapples being very affordable and so much better to use (no added sugar and preservatives), I’d suggest you use the real deal. Peel, core, cube and place in a blender with all of the other ingredients.

Puree until everything is smooth. Then place in the fridge to chill for a couple hours to make it easier for your ice cream maker.

Then it’s just a matter of placing the chilled mixture into your ice cream maker and running it according to the machine’s instructions. For me it took about 25 minutes. As I mentioned in the Sour Sop Ice Cream Recipe it may have the consistency of soft-serve ice cream at this point, so I usually remove the finished ice cream from the maker and place it in a freezer proof container.. then into the freezer for a couple hours to get a bit more firm.

With the summer we just had in Southern Ontario (temperatures in to 40’s with the humidex – that’s Celsius) , this Pina Colada ice cream was certainly enjoyed on many occasions. I would assume you can make it without the rum, but why? Ah lil sip won’t hurt the kids (smile)

Gluten Free Vegetarian

Dry Pigeon Peas Rice (vegetarian)

October 4, 2016September 9, 201611 Comments

This is one of those recipes I associate with my grandmother who would always have dried pigeon peas stored in re-purposed glass ketchup bottles, in a dark corner of her smoky kitchen (she cooked with an open wood fire – called a coal pot). While she would save hers for making stew peas and pelau, the odd time she would make this rice dish, it was a bit different than what I’m about to share. If you have a pressure cooker you can cook the peas in a much faster time, but I quite like this slow method.

You’ll Need…

1 cup dried pigeon peas
3 cups parboil brown rice (washed)
1 tablespoon olive oil (coconut oil works great)
1/2 medium onion diced
4 sprigs thyme
1/4 teaspoon black pepper
2 scallions (chopped)
1/4 scotch bonnet pepper (see note below)
1/4 teaspoon ground allspice
1 1/2 cup coconut milk
2 cups water (divided)
3/4 teaspoon salt (adjust)

Optional ingredients
2 cloves garlic
slice of ginger

Note: If doing this recipe gluten free, be sure to go through all the ingredients to ensure they meet with your specific gluten free dietary needs. You may float a whole scotch bonnet pepper instead of a cut piece as I did. Be sure to NOT break it while it cooks or you will be in for some SERIOUS heat! Always remember to wash your hands with soap and water immediately after handling hot peppers.

Quickly go through the dried pigeon peas to ensure there’s no debris, wash it with cool water then place in a bowl (it will expand, so keep that in mind) and cover with water. Allow it to soak for a couple hours or overnight.

Chop, dice and slice all the ingredients. Then in a heavy pot over a medium heat, go in with the oil, after which you add all the ingredients except the pigeon peas, salt, rice, water and coconut milk. Turn the heat down to low and gently cook for about 4-5 minutes.

It’s now time to add the soaked pigeon peas along with the coconut milk, salt and 1 cup of water. Turn the heat up to high and bring to a boil.

Reduce to a gentle simmer (very low), cover the pot and allow this to cook until the peas are tender. It will take about 1 hour and 15 minutes. After that time, check to see if they are tender (cook longer if necessary), then add the washed rice and the rest of the water. Turn the heat up and bring to a boil. To wash the rice you have a couple options. place in a deep bowl, fill with water and massage with your fingers/hand. Dump out the first batch of water when cloudy and repeat until the water is relatively clear. Or you can place in a strainer and run water over it while you massage. Do so until the water runs clear.

When it comes to a boil, stir and place the lid back on the pot. Reduce the heat to low and allow to cook until the water is absorbed and the rice is fully cooked – about 25 minutes. Shut off the stove and leave it covered for 15 minutes.

Now it’s time to remove the lid and fluff with a fork so you have nice grainy rice.

Remember to remove the stems off thyme and discard before serving. This pigeon peas and rice is quite comforting and goes well with a side of Jerk Chicken as we enjoyed this night.

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.

Desserts Vegetarian

Panko Crusted Fried Plantains.

March 11, 2016March 11, 20164 Comments

With a variety of banana and plantain trees in our kitchen garden at the back of our home, we grew up with a natural affection for boiled and/or fried plantains. Sunday lunch was all about the sides of boiled plantains to give the entire meal a sort of rounded appeal, with the natural sweetness of the plantain. It’s funny how I still crave plantains from time to time (would explain why I’m always experimenting with different recipes), but I’ve not had a ripe banana in about 20 years. I ate so much as a kid, I can’t stand the stuff now. PLUS.. the bananas we get in North America are simply not appealing to me (no real flavor or sweetness).

You’ll Need…

2 ripe plantains
1 cup panko bread crumbs
1-2 cups veg oil
1/2 cup orange juice

Note: When buying or using ripe plantains you want them to go black and discolored (unlike bananas) – that’s when they are the sweetest.

Peel and slice the plantains into coins, place in a bowl and marinate with the orange juice for an hour or 2.

Then it’s just a matter of rolling each slice in the Panko bread crumbs and set aside to fry (you may have to press on the plantain pieces for the Panko crumbs to stick on). I like breading them all before frying as they can cook pretty fast and it’s more convenient.

Heat the vegetable oil on a medium flame then gently add the panko breaded plantain slices to the pan. Cook for 2-3 minutes on each side (until golden brown) and set on paper towels to soak up any extra oil. Serve/enjoy warm!

Not your typical “Caribbean” way of preparing ripe plantains, but I assure you that you’ll love the slight crunchy exterior followed by the warm and sweet goodness inside. Do you have a unique way of preparing ripe plantains? Do share in the comment section below (keep the recipe private but share some details).

Gluten Free Vegetarian

Roasted Tomato Coconut Soup (vegetarian).

March 2, 2016February 16, 20162 Comments

Doh try that! I can hear my Caribbean people screaming “that is not we kinda soup”! As we’ve discussed in the past, soups on the islands are tick, heavy and generally full of body (like what most non-Caribbean consider to be hearty stews). But let me assure you that this soup is quite filling and very comforting. You’ll notice that the ingredients are what we use daily throughout the Caribbean and yuh know we love ah coconut milk! Tip: If you roast the vegetables on a grill or open fire, you’ll get a lovely overall flavor.

You’ll Need…

5 Large tomatoes
1 medium onion
2 bell peppers
Pinch sea salt + 2 tablespoon olive oil + 1/4 teaspoon black pepper

2 scallions
1 tablespoon olive oil
3 sprigs thyme
1 tablespoon chopped parsley
1/4 teaspoon black pepper
1/2 teaspoon paprika (hot – smoked pimenton)
2 cloves garlic
1 can coconut milk (about 1 1/4 cups)
1 cup water (see note below)
1/2 teaspoon brown sugar
1/2 teaspoon salt

Notes: add vegetable or chicken stock instead of the water – add more liquid if it’s too thick. Add a pinch of curry at the start if you want a bit more flavor. You can do this recipe fully gluten free, just pay attention to the coconut milk (if it’s from a can and have additives, as well as any stock you choose to use)

Remove the stems and woody area at the top of the tomatoes and cut into wedges. Give the onion and bell peppers a rough chop as well. Drizzle on the olive oil, salt and black pepper. Toss well and set (on a baking tray) in a pre heated 400 F oven for 35-40 mins.

As the roasted vegetables cools a bit, add the olive oil (or use coconut oil) to your soup pot on a medium heat. Now go in with the chopped scallions, parsley, garlic and thyme. Reduce the heat to low and gently cook for 3 mins. Add the black pepper and Pimenton and cook (on low) for another 2-3 minutes.

Turn the heat up to medium and add everything (including any juices) from the baking tray. Stir well.

Add all the other ingredients and bring to a boil (turn up the heat), then reduce to a simmer and let it go for about 35 minutes. Stir often.

Use a stick blender to pulse the soup at this point.. you can go smooth or I like pulsing to leave it a bit chunky. You can also pour it into a stand blender.. but be mindful that you’re dealing with HOT stuff.

Bring back to a boil and get ready to serve. IMPORTANT! I used water as my liquid, so if using veg or chicken stock, don’t add any salt until the end as most stocks are usually loaded with sodium.

QUITE comforting when you want a soup full of flavors and not overly heavy. A couple slices of your favorite bread and you’re golden! Store in the fridge and reheat on a very low heat if you have leftovers.

Appetizers & Snacks Vegetarian

Fried Channa (spicy chickpeas snack).

May 29, 2025February 9, 20166 Comments

A while back I did a more traditional recipe of this “fried” channa (chickpeas), except it was not fried but done in the oven for a more healthy twist. And I know many of you who are familiar with this crunchy snack will certainly find it strange that I’m topping it with grated Parmesan, but I assure you that the addition of the cheese compliments the overall flavor of it. During my primary school days this was sold by street vendors outside the school compound in paper cone shaped parcels and one of the ‘choice’ snacks for me at recess and lunch.

You’ll Need…

1-2 cups dried channa (chickpeas)
1/4 teaspoon salt (add more if necessary)
3 tablespoon grated Parmesan
2 tablespoon chopped cilantro (shado beni is better)
1 scotch bonnet pepper
2 cloves garlic
2-3 cups veg oil for frying
* water to soak the peas

In a large bowl, place the dried channa and top it with water. Go about 2-3 inches above the channa.. as it soaks it will absorb the water and double in size. I like going through the channa before soaking them, to make sure there’s no debris in the package (you’ll be surprised at what you find sometimes).

Soak the chickpeas overnight, then drain well and get ready to fry. Do try to get them as dry as possible so you don’t get flare-ups when you add them to the heated oil.

Now heat your vegetable oil in a deep/wide pan on medium heat and fry the chickpea for 12-15 minutes. They will float and go golden brown. Quickly place them on paper towels to get rid of the excess oil, then immediately transfer to mixing bowl (we need them still hot/warm).

As they fry you can prep the other ingredients. Chop the scotch bonnet pepper very fine (don’t include any seeds, unless you want it very spicy).. do the same for the garlic and cilantro. If you have access to shado beni (Chadon beni / culantro), that’s a better option than the cilantro. Grate your cheese and get ready to mix it all together.

Basically all you have to do now is add all the other ingredients and toss well.

If you’re serving them warm, you can top it with a little more of that grated Parmesan. You can store this spicy fried channa snack in an airtight container for about a week or so. Please adjust the salt and level of heat to your own liking. The traditional way is to not use the Parmesan cheese, but I assure you, you’ll be pleasantly surprised by it’s inclusion.