Vegetarian

CHOW! That spicy pickle we make in the Southern Caribbean, which bring tears of joy running down our cheeks… and a rush for ice cold water to help with the onset of the heat from the ‘Caribbean Sunshine’ (scotch bonnet peppers) we use in making it. Our love for “Chow” is so strong, we find creative ways to make this when green mangoes are not in season. This time, I’ll quickly show you how I rock it in Canada when cherries are in season.

You’ll Need…

1 pineapple (cut into chunks)
2-3 cups cherries (seeded & cut in half)
1 large grapefruit (juice)
1 teaspoon sea salt
bird’s eye pepper (as much as you can handle)
1/2 teaspoon black pepper
3-4 leaves shado beni (aka culantro)
4 cloves garlic (crushed)
1/2 medium red onion (sliced thin)

Important! If doing this recipe gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Please wear gloves and wash your hands with soap and water immediately after handling hot peppers.

Peel and Core the Pineapple. Basically you trim off the top and bottom, then using your knife with a sawing motion, work your way down the side of the pineapple to remove the skin. Cut in 1/4s length-wise and remove the core. Watch the video below to see how I did it. Rinse with cool water, cut into 1/2 – 1 inch pieces and set aside.

It will take some time, but cut the cherries in half and remove the seeds. Place them in a deep bowl as all the other ingredients will go in here. I washed the cherries before removing the seeds.

Pour the grapefruit juice over the cherries then add the black pepper, salt and finely chopped Bird’s Eye Pepper. Yes keep the seeds for the kick.. chow is meant to be spicy!

Top with the finely chopped shado beni (culantro), if you can’t source it, use cilantro.

It’s time for the crushed garlic and thinly sliced red onions. Toss in the juicy pineapple chunks and give everything a good mix. In tossing I like to use my hands, so I can bruise the pineapple and squeeze out some of it’s juice to the mix. But be mindful of the hot pepper we added, so you may want to use a large spoon instead.

Cover the bowl with plastic wrap or do I as normally do and place in a glass jar with a lid and let it sit in the fridge for an hour or so to fully soak in all the flavors. Be sure to give it a toss before serving.

Pro Tip! The juice at the end is the real highlight for me. BTW if you don’t know what Chow is, it’s basically a spicy snack made with unripe fruit that’s in season (traditionally mango). Like a pickle or spicy salad.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Vegetarian

Quick And Tasty Vegetable Stir Fry.

May 31, 2020May 12, 20203 Comments

The splendor and simplicity of quickly cooked vegetables is very much highlighted in this recipe. I grew up eating vegetables fresh (organic) from our little kitchen garden at the back on the house. So even as a lil fella on the islands, mommy never had a problem getting us to eat stir fry. Okra and bitter melon (caralie), now that’s a different story.

You’ll Need…

1/2 small savoy cabbage (chopped)
1 carrot (julienne)
1/2 red bell pepper (cut 1/2 inch pieces)
1/2 yellow bell pepper (cut 1/2 inch pieces)
1/2 Christophene (cho cho or Chayote)
1/2 medium onion (diced)
2 cloves garlic (diced fine)
1/2 teaspoon grated ginger
10 string beans (trimmed & cut 1 inch)
1/4 large broccoli (cut into florets)
1 teaspoon veg oil
1 tablespoon light soy sauce
1/4 teaspoon black pepper
1 tablespoon Hoisin Sauce
1/2 teaspoon Sesame oil
1-2 tablespoon water

Wash and core the Christophene, then cut into strips (watch the video below). You may remove the skin if you want (with a pairing knife or potato peeler).

Prep the other vegetables we’ll be using. I like cutting them into different shapes as it gives the finished dish wonderful textures.

Heat a pan of medium/high heat and go in with the oil, followed by the onion, garlic and ginger. Add the black pepper, sesame oil (I’m not a huge fan of it, so you can add more if you wish) and cook for about 1 minute.

Now go in with the more tough vegetables… Christophene, carrot and string beans. Cook for about 2 minutes, then add the broccoli and water. The water is to create a bit of steam to cook the vegetables without burning.

I didn’t add any salt as I’m cutting back on my sodium intake and the soy sauce is enough to season this for me. However, you may want to add about 3/4 teaspoon salt.

Now add the bell peppers and stir well.

Three minutes later add the Hoisin and mix well to make sure all the vegetables are coated with it. Toss in the cabbage, give it 2 minutes and you’re done. For additional favor you’re free to add a teaspoon of Oyster Sauce.

I maintained a med/high heat and at no time did I cover the pan. I used a non-stick pan so I didn’t have to use much oil. You’re also free to add any of your fav vegetables if you wish. Be creative!

NOTE! I like my vegetables with a slight crunch, so you may need to cook an extra minute or two if you like your vegetables cooked longer.

Sauces & Condiments Vegetarian

Outstanding Honey Jerk Marinade.

May 28, 2025May 9, 20203 Comments

While on a recent trip to the Caribbean I was challenged by a honey producer (and given a bag of goodies) to use her honey in a recipe when I got back home. While the honey will compete with the more flavorful ingredients in this jerk marinade (like the spices, herbs and Scotch Bonnet peppers), it does enough to let you know “hey I’m here too“!

You’ll Need…

1/2 cup vegetable oil
1/3 cup Vinegar
1/2 cup Soy sauce – dark
2 limes (juice)
3/4 cup Orange juice – fresh
15 Jamaican Pimento berries – all spice
1/2 tablespoon black pepper
2 tablespoon raw cane sugar
1.5 teaspoon cinnamon
1/2 teaspoon clove powder
1/2 teaspoon nutmeg powder
10-15 sprigs thyme
2 scallions
thick piece of ginger
1 large onion
8-10 cloves garlic
3 Scotch bonnet peppers
2 tablespoon honey (add more for a more pronounced honey undertone)
2 bay leaves

NOTE! Please remember to use as many Scotch Bonnet Peppers as you can tolerate (removing the seeds and white membrane around the seeds will help reduce the heat level). Wear gloves when handling them and wash your hands with soap and water immediately after. I used a cinnamon stick as I didn’t have any cinnamon powder. With the Cinnamon stick and All Spice (pimento) Berries you’ll need a powerful blender or food processor to break those down. Alternatively you can use the powder form – for the all spice use 1 heaping teaspoon .

Give everything a rough chop (after washing) as to make it easier for the blender or food processor to break down smooth. Remember you can add more of one ingredient if it’s a flavor you like. For me.. I like adding Bay Leaves as I find it compliments the Pimento Seeds (all spice), but many people won’t have it in their jerk marinade.

Add all the ingredients to the food processor.

I like to ‘pulse’ until I get the desired consistency and texture I like. I find that if you don’t pulse, you end up adding too much air to the finished marinade and it’s a bit frothy. It takes about 2-3 minutes.

If you do decide to add more honey than what’s mentioned in the ingredient list above, may I recommend you add it now (after your marinade comes out of the food processor).

This marinade will stay good in a clean container in the fridge for about a week. Or use immediately! Or you can double up on the recipe and freeze some. Pour into an ice cube tray until frozen, then pop into a freezer bag. whenever you need some, just thaw a few cubes and you’re golden!

Gluten Free Sauces & Condiments Vegetarian

Spicy Mango Kuchela.

May 28, 2025May 5, 2020Leave a Comment

Mango Kuchela… as young fella on the islands I had NO love for this spicy pickle / condiment. However, it’s now one of my go-to sides when I have curry dishes, soups and Pelau, as an adult. My new found love probably got something to do with the fact that getting good green mangoes to make it in Canada is not as easy as when our home was surrounding by mango trees in the Ccaribbean.

You’ll Need…

6-8 green mangoes (depending on how large they are)
3/4 tablespoon salt (adjust)
1 teaspoon brown sugar (optional)
1 1/2 cups veg oil
6-8 cloves garlic
as much hot peppers as you can handle
2-3 tablespoon cilantro
2 1/2 tablespoon Anchar Massala

Note! 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 requirements. I used 3 Habanero peppers, but you can use any variety hot pepper you have on hand as as much as you can handle. Remember to wash your hands with soap and water immediately after handling such hot peppers.

Wash, peel (use a pairing knife or potato peeler) and grate the mango – be mindful of the seeds as you grate . A box grater works best.

Then using a cheese cloth (or dish towel), wrap and twist (wring) the mango to remove the natural liquid of the mango. The goal is to make it
as dry as we can, so later on it will absorb all the flavors we’ll be adding.

Set on paper-towel lined baking trays and allow to air dry at least 4 hours – I went overnight. Traditionally this is placed in the direct sun in the Caribbean. The paper towels will also help to absorb some of the natural liquid.

Pour the anchar masala onto the dried grated mango (large bowl), along with the salt and brown sugar (sugar is not traditional to the recipe, but it helps IMHO) and mix WELL!

You can source the Anchar Masala at most Caribbean grocers and lately I’m seeing it in the spice section of bigger Asian markets. Puree your garlic, cilantro and peppers. The cilantro I added is not traditional to the recipe – Shado beni is used (sometimes) instead. If you don’t have a blender, you can chop everything finely.

Heat the oil in a heavy pot on a medium heat and as it comes up to temperature add the pepper/garlic mixture and cook for 2-3 minutes. The goal is to flavor the oil with the garlic and give it a kick with the pepper (I used the seeds of the peppers as well).

Then go in with the mango and stir well. Yes, we used a lot of oil, but you’ll notice how it will be absorbed by the dried mango. The goal at the end is to use the oil as a preservative… so it keeps the finished kuchela fresh and not develop any mold etc.

Cook it for about 10 minutes, then into a glass jar. Be sure to stir it well, so all the flavors combine.

NOTE! Certain mango varieties makes better Kuchela (I know my mom prefers Starch Mango and my grandmother’s fav was Long Mango) but I used whats available to me. Just make sure they are GREEN and TART!

Gluten Free Vegetarian

Oven Roasted Tomato Choka #MeatFree

May 5, 2020May 3, 20201 Comment

CHOKA! That heavenly, spicy vegan dish.. packed with roasted tomatoes, garlic and thinly sliced onions! If you’ve had it, you’d know what I mean. I guess this would be like a Caribbean version of Salsa? While ‘baigan’ (eggplant) choka is still the love of my heart, I’m a HUGE fan of tomato choka and since tomatoes are usually cheaper in the grocery, it’s made very often in my kitchen. Without a doubt, you’ll be hard-pressed to find a more delicious vegetarian dish.. just the simplicity of it!

You’ll Need…

8-10 ripe tomatoes
4 cloves garlic
1-3 scotch bonnet peppers
1 tablespoon sea salt (divided)
3 tablespoon olive oil (divided)
1 tablespoon finely chopped parsley
1/2 red onion (any onion will work)

Note : I used 3 green scotch bonnet peppers.. the green (less mature) will have a ton of flavor, but without the raw heat. That said, be smart and use the variety and amount of pepper you have/can tolerate. Remember to wash your hands with soap and water immediately after handling such hot peppers.

Remove the stems, wash and core (remove the tough area where the stems were with a pairing knife) off the tomatoes. Dry them with paper towels, then onto a lined baking tray, along with the peppers. Drizzle on 1 tablespoon of the olive oil and sprinkle on 1/2 the salt. Toss to coat everything.

Into a 525 F oven on the middle rack. After 5 minutes, remove the peppers and into the mortar. Allow to cool for 1-2 minutes, then remove the stems of the peppers, add the remaining salt along with the garlic.

Crush until you have a somewhat smooth paste.

After 25 minutes the tomatoes will be roasted and ready for use. You may remove the skins or keep them for that lovely smoky flavor. I kept the skins on 1/2 the tomatoes and tossed out the rest.

Add them individually into the mortar and crush. Please be mindful that they may “pop” when you first start crushing and hot juices may go flying at you. Crush until smooth, but with a bit of tiny chunks. Continue with the rest of them. If theres juices accumulated in the roasting tray, pour that into the mix too.

Give everything a good mix, then top with THINLY sliced onion. I used a red onion, but any onion you have on hand will work. Thinly sliced though.

Heat the remaining olive oil in a frying pan (until you see whispers of smoke), then pour directly onto the onions. This step is what we refer to as “Chunkay”. By pouring the hot oil over the onions, you’ll get a lovely flavor and it will slightly cook the onions and take away some of it’s pungency.

Top with the chopped parsley and stir well to combine everything. Hopefully you have some hot Sada Roti and a couple slices of ripe avocado to enjoy the perfect meal. Remember you can use this as a dip or salsa with your fav toasted bread or corn chips.

Gluten Free Vegetarian

Classic Caribbean 3 Peas Dhal (pea soup).

February 15, 2020February 15, 2020Leave a Comment

There’s something so comforting about a hot cup of Dhal on a cool (Caribbean people say COLD) rainy Caribbean evening (or cold wintry night in Canada).. when all you want is something to warm your soul like your moms voice! The very same appreciation we have for this humble Dhal, when accompanied with rice and a curry dish of some sort. COMFORTING!

You’ll Need…

1 cup green split peas
1 cup lentils
2 cups yellow split peas
8 cloves garlic (divided)
2 pimento peppers (sliced)
2 shallots (sliced)
10-12 cups water
1 tablespoon turmeric
1 teaspoon Geera seeds (cumin)
6 Wiri Wiri peppers (optional)
1 scallion (chopped)
3/4 tablespoon salt (adjust)
2-3 tablespoon olive oil

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. Additionally, I have this listed under the Vegan / Vegetarian category, but you will see curry chicken on the plate. Rest assured the 3 Peas Dhal itself is 100% vegan.

Go though the peas/lentils to make sure there’s no debris (sticks, pebbles etc) then wash and drain. In the meantime bring the water to a boil in a deep pot.

Pour the washed peas into the pot with the boiling water and bring back to a boil. Stir and let it go on a medium flame for 2- 3 minutes.

Skim off any froth/impurities at the top and discard. During this time you can prep the other ingredients.

With all the impurities skimmed off, add the salt, turmeric, 4 cloves garlic, shallots (add regular onion if you want), pimento peppers (optional as I know they will be hard to source), scallions and the WHOLE Wiri Wiri peppers. If you don’t have the Wiri Wiri (I’m lucky as I grow them in my garden)peppers , you can use an spicy pepper you have or like using. Or leave out the heat if you wish.

Bring to a boil, reduce to a simmer (no need to cover). 1 hr and 15 minutes later, you can taste for salt (adjust if necessary). I used my traditional wooden swizzle stick and worked it a bit to get it somewhat smooth texture (watch the video below). An electric stick blender will work, But pulse or risk it becoming frothy. IMPORTANT! Remove the Wiri Wiri peppers before you swizzle, whisk or blend the dhal. If they break you will release the heat. You can discard then or remove and place back after the swizzle action. Nice little prizes for the heat lovers you may enjoy a plate or cup of this dhal.

NO! We’re not done. It’s time for the final step where we add that lovely finishing note as our ancestors did. Add the olive oil (vegetable oil will work) to a small pan, add the remaining garlic and cumin seeds and on to the med/high heat. Get to smoking (give the garlic some color), then pour directly onto the soup. This action is called Chunkay. We’re basically tempering the dhal with the cumin, garlic flavor. Do NOT skip this step!

Should the garlic burn during this step, that’s ok. We kinda want that actually.

Note: I forgot to mention above. When it was time to swizzle the dhal, I turned off the stove. But make sure the peas are tender and falling apart first.

Goes well with rice and curry, as a soup on it’s own, add flour dumplings near the end for a dhal + dumpling soup and you can certainly freeze the rest. It usually lasts about 1-2 months in my freezer before I get the craving again or one of my daughters gets to it.

If you can, please support. And should you have questions about this recipe or anything food related, be sure to Ask Chris.