I’m a HUGE fan of rice, so when I was asked to share a Carrot Rice recipe on the YouTube channel by a fan of what I do… I jumped at the opportunity. A few simple steps and in under thirty minutes, you and your family will be feasting on one of the most delicious vegan (and gluten free) meals you’ve ever had. BOLD? Nah.. just me being honest. You can certainly add other vegetables you like or have on hand, but for today we’ll keep all about the carrot and other flavor ingredients.

You’ll Need…

1 1/2 cups parboiled brown rice (or your fav)
3/12 cups vegetable stock (gluten free)
1 1/2 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 scotch bonnet pepper
1 scallion
1 glove garlic (diced or crushed)
1 large carrot (grated)
1 tablespoon parsley (chopped)
3 sprigs thyme (leaves)
2 seasoning peppers (aka pimento pepper)
pinch saffron

Important. If doing this recipe #Vegan and/or #GlutenFree please go through the entire list of ingredients to make sure they meet with your specific dietary needs.

Heat the olive oil (use any oil you like) on a low heat, then add the scallion, garlic, parsley, thyme, seasoning peppers and black pepper. Stir well and cook gently on a very low heat for about 3 minutes.

With the heat still on low, add the grated carrot and stir. Cook for another 2-3 minutes.

Crank up the heat (med/high)! It’s now time to add the washed rice to the pot along with the salt. I used par-boiled long grain brown rice, but you may use any rice you like. However, do adjust the amount of cooking liquid to the type of rice you decide on using. Additionally, I washed my rice but if you don’t like doing so, keep in mind that you may get a sort of gritty texture if you don’t.

Add the veg stock (you may use Chicken stock if not doing this vegan), give it a quick stir and top with the Saffron (optional). Bring to a boil, then reduce to a simmer and cook with the pot covered. Almost forgot to add the scotch bonnet pepper. Add it WHOLE and try NOT to break it while cooking or you’ll release the beast.

Try your best to not stir too much or you will break down the rice a bit and the starch will make the dish very sticky. After about 20-25 minutes all the liquid will have disappeared… remove the scotch bonnet pepper (discard or save for the heat lover who may be eating this), turn off the heat and cover the pot. Leave it alone for about 10 minutes – covered.

The final step is to (optional) add some chopped parsley and fluff the rice with a fork!

A excellent rice dish you can enjoy on it’s own or as a side with some stewed meats with gravy.. yea ah curry gravy on this will rock too! This time I served it with some bbq chicken.

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

Grilling Meat & Poultry

Succulent Grilled Leg of Goat.

May 29, 2025August 16, 20182 Comments

This recipe is inspired by an article my friend Franka Phillip wrote for the in-flight magazine of Caribbean airlines a couple months back. When you think “Caribbean” and “goat”, curry automatically comes to mind. I’d argue that island style Curry Goat is one of the best curry dishes you’ll ever enjoy… but what about grilled goat? I was definitely intrigued from Franka’s article as I have a deep passion for cooking over raw fire and finding another way to prepare goat would be ideal.

You’ll Need…

3-4 lbs goat (leg)
3/4 cup olive oil
4 cloves garlic (diced or crushed)
5 sprigs thyme
2 tablespoon parsley (chopped)
2 tablespoon oregano
2 sprigs rosemary (3 sprigs more to make the brush)
1 tablespoon dried pepper flakes
1 lime (juice)
1/2 lime for washing the goat
1/2 teaspoon allspice
2 teaspoon honey
2 scallions (chopped)
3/4 cup orange juice
3/4 tablespoon salt

I washed the leg of goat with the juice of 1/2 a lime (lemon will work too) and cool water. Then I pat it dry with paper towels before allowing it to sit in the marinade. Basically all you do is to cut some slits (stab) into the thick parts of the leg, then combine all the ingredients mentioned above for the marinade.

Basically all you’re doing at this point is pouring the marinade over the goats leg, massage it in a bit, then allow it to marinate overnight or at least 2-3 hours in the fridge. I used a baking dish, but a large zipper bag would make more sense. Remember to place a plate under the bag in the fridge in the event there’s a spill.

Before starting the grill outside (coals fire), I used some kitchen string to tie the goat’s leg so it maintains it’s shape while grilling. I also made a brush out of some Rosemary to brush on the marinade as the leg grilled. IMPORTANT! Stop using the marinade on the leg when you have about 30 minutes of cooking time left. The marinade is raw and you need at least 30 minutes to cook it off so it’s safe to eat.

Please watch the full video below. Basically you’ll need a fire which will last for 2-3 hours as you slowly grill the leg of goat until fully cooked and tender – indirect heat. Indirect grilling simply means to have the item being grilled, NOT directly over the heat source. This leg took about 2.5 hrs on the grill which was at about 275-300 F. The last 15 minutes I placed it directly over the heat, but by this time the coals were mostly burned off.

Using the Rosemary brush to apply the leftover marinade adds a wonder fresh herbal note to the finished grilled goat’s leg, but remember to stop using the marinade early enough to cook-off the rawness.

Don’t slice into it immediately after you take it off the grill.. give it some time to rest (I know you’ll be tempted). Special thanks To Frank for her inspiration on what will be a summertime regular for me now. Yes, you can def use lamb as well.

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

Desserts Vegan

Coconut Strawberry Ice Cream (no dairy no eggs).

June 2, 2025July 15, 2018Leave a Comment

It being “Strawberry” season in Canada and with all the requests I get for more dessert recipes, I thought I’d share a quick Coconut Strawberry Ice Cream with you all. Since we’re using coconut as the base ingredient, I decided to satisfy a another request from fans – no eggs and no dairy! While in my humble opinion some heavy cream would positively change the texture and creaminess of the finished ice cream, going with just coconut milk had superb results too.

You”ll Need…

1 lb strawberries
3/4 cup sugar (adjust to your liking)
1 tablespoon lemon juice
pinch salt
2 cups coconut milk
2 tablespoon honey
1 teaspoon vanilla

NOTE! You will need an ice cream maker for this recipe. Please follow the instructions of the specific ice cream maker you use. I will share a NO ice cream maker version of this strawberry ice cream shortly for those of you who don’t own a maker.

Place 3/4 of the strawberries, along with the 3/4 the sugar, salt, vanilla, honey and lemon juice in a blender and puree.

Then in a bowl, place the remaining 1/4 sugar (or a mortar as I did) and and give it a rough crush. We want large bits, so we get specks throughout the finished coconut strawberry ice cream. Use a potato masher or pestle to crush it. The bit of sugar will act as an abrasive and make it easier for you.

Combine everything in a large bowl and place it in the fridge to chill for an hour or two. This will help the ice cream maker later on.

In my case I got the insert for my ice cream maker from the freezer, poured in the ice cream base and set the maker to on.

Depending on the machine used, it will take between 20-30 minutes to form into ice cream. After my machine started to sound as if it was laboring, I turned it off and transferred the ice cream to a freezer container. Since I know from past experience that my maker makes the ice cream to a sort of soft-serve texture, I placed it in the freezer container (one with a lid) to firm up a bit in the freezer before serving. However you may serve it immediately if you so choose.

A refreshing dessert on a hot summer’s day (we’ve been in a heat wave for over 3 weeks now – temps in excess of 40 C) and especially good for those of you who cannot do dairy or prefer not to use eggs. Remember to stay tuned in for the “no-ice cream maker” version of this strawberry ice cream. Feel free to adjust the amount of sugar to your liking.

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

Recipe Card

Strawberry ice cream in a little white fluted bowl surrounded by fresh stawberries

Print Recipe

Vegan Coconut Strawberry Ice Cream

Recipe Keys: Dairy Free Egg Free Sweets

Difficulty: Beginner Prep Time 15 mins Marinate Time 2 hrs Total Time 2 hrs 15 mins

Diet:

D Dairy-Free

Description

A creamy, refreshing summer dessert made without dairy or eggs, perfect for hot weather and special diets.

Ingredients

1 pound strawberries
³⁄₄ cup sugar (adjust to taste)
1 tablespoon lemon juice
Pinch of salt
2 cups coconut milk
2 tablespoons honey
1 teaspoon vanilla extract

Instructions

Video

Reserve 1/4 of the strawberries and crush roughly with 1–2 tablespoons of sugar using a mortar, pestle, or potato masher.
Place the remaining strawberries, sugar, lemon juice, salt, vanilla, and honey in a blender. Puree until smooth.
Combine the puree and crushed berries in a bowl. Stir in the coconut milk until fully incorporated.
Chill the mixture in the refrigerator for 1–2 hours.
Transfer to your ice cream maker and churn according to manufacturer’s instructions, usually 20–30 minutes.
For firmer texture, transfer to a lidded container and freeze until set. Enjoy!

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Grilling Sauces & Condiments Vegetarian

Caribbean Guava BBQ Sauce #JulyMonthOfGrilling

May 29, 2025July 7, 20183 Comments

guava bbq sauce (9) — 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.

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.

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.

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.

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).

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.

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.

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.

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.

Seafood Soups & Stews

Amazing Shrimp Callaloo (Spinach Soup).

June 2, 2025June 26, 20184 Comments

We’ve already talked about the differences between Jamaican Callaloo (a plant) and Callalloo from the Southern Caribbean (a soup) and we’ve also looked at traditional recipes as well as recipes based on what’s available in your country. In today Callaloo recipe we won’t be using the traditional baby dasheen (taro) leaves, but baby spinach and the base flavor will come from shrimp and not the traditional crabs or salted meats. Hopefully this prevents the “that’s not callaloo” comments.

You’ll Need…

2 lbs baby spinach (rough chop)
1 medium onion (diced)
2 tablespoon butter
1 teaspoon black pepper (divided)
3/4 tablespoon salt (divided)
1 1/2 tablespoon olive oil
1 scotch bonnet pepper (no seeds)
2 lbs large shrimp (with heads/shell)
3 cups water
1 stalk celery (diced)
5 sprigs thyme
3 scallions (chopped)
4 cloves garlic (diced fine)
2 1/2 cups pumpkin (cubed)
2 medium sweet potato (cubed)
18 small okra (cut into 1/4 inch)
1 1/2 cup coconut milk
1 vegetable bouillon cube
2 fish/seafood bullion cube
1/2 teaspoon Caribbean Green Seasoning

Peel and devein the shimp, wash and set aside. Wash the shell and heads of the shrimp and use it to make a stock. In a deep saucepan, heat the butter on a medium flame, then go in with the diced celery, followed by the shrimp peels/heads. Stir well and cook for about 4 minutes. Add 1/2 the black pepper and stir well. Turn up the heat, add water and bring to a boil. Reduce to simmer and cook for 25-30 minutes.

As the shrimp stock comes together, in another deep pot heat the olive oil on a medium flame, then add the onion, garlic, black pepper, scallions, scotch bonnet (add as much as you can handle) and thyme. Reduce the heat to low and gently cook for about 4 minutes to help build a base of flavors.

After-which you may go in with the diced pumpkin and sweet potato, stir well and cook for another minute or two, before adding the okra.

It’s now time to add the roughly chopped baby spinach.

It may look as if it will not fit in the pot, but as it wilts you’ll have enough room. Top with the coconut milk and stir well. By this time the shrimp stock should be ready.

Strain the stock into the pot with the spinach etc and turn the heat up to med/high to bring to a boil.

As it comes to a boil, reduce to a simmer and cook for about 80-90 minutes. Almost forgot.. add the bullion cubes at this point, along 2/3 of the salt.

As the pot simmers, it’s time to season the shrimp we cleaned earlier. Very basic… toss with the Caribbean Green Seasoning and remaining salt and set aside in the fridge to marinate.

After about 80-90 minutes everything should be tender and falling apart. It’s now time to personalize it a bit. I like my callaloo smooth but with a bit of texture, so I went in with my swizzle stick (watch the video below) and worked it until I achieved the consistency I like. Use a whisk or stick blender if you don’t have a wooden swizzle stick as I have. If using an electric stick blender, please pulse and DON’T over-work or you risk it going frothy. At this time you may also taste for salt and adjust.

It’s now time to add the season shrimp, mix well and turn off the stove. Cover and allow the residual heat to cook the shrimp through. This method helps you prevent having chewy (overcooked) shrimp. After about 5-8 minutes in the pot, the shrimp will be fully cooked. Get ready to serve.

This shrimp callaloo is great as a soup, enjoyed as a topping for rice and great with crusty bread as well. It can be frozen and reheated with great success. Remember you can also float the scotch bonnet pepper whole and remove/discard before using the whisk. Be sure not to break it or you’ll feel the pain of Caribbean sunshine. Also remember to wash your hands with soap and water immediately after handling such hot peppers.

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

Gluten Free Seafood

Amazing Stove-top Mango Jerk Shrimp.

July 15, 2018June 20, 20186 Comments

Jerk Shrimp is definitely one of my favorite ways to cook/enjoy shrimp. And while the flavors you get from cooking jerk shrimp over a glowing coals fire is the preferred method, this stove-top method is arguably just as tasty. The fact that it’s quick to put together and the fiery heat of the jerk spiced marinade is balanced with the fruitiness of the mango.. makes for a recipe you’ll find yourself making on a regular basis. I guarantee your friends will be begging you for this recipe.

You’ll Need…

1 1/2 lbs medium shrimp (cleaned and deveined)
1 cup diced mango
1-2 scotch bonnet peppers (diced fine)
3 scallions (chopped)
4 cloves garlic (diced fine)
4 sprigs thyme (leaves)
1/2 teaspoon grated ginger
2 tablespoon olive oil (divided)
1/4 teaspoon salt
1 tablespoon dark soy sauce
1 tablespoon brown sugar
1/2 lime (juice)
2 tablespoon parsley (chopped)
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
3/4 teaspoon allspice
1/4 teaspoon black pepper

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 soy sauce you choose to use.

Peel, devein and wash your shrimp. I used medium sized shrimp and I kept the tail on. Season with the salt, black pepper, 1/2 of the olive oil, dark soy sauce, cinnamon, nutmeg, allspice and brown sugar. You can marinate for a and hour or as in my case.. I cooked immediately.

Heat the remaining oil (I used a non stick pan) on a medium flame, then add the scallions, garlic, thyme and scotch bonnet pepper. Turn the heat down to as low as it will go and gently cook for about 3 minutes. With the scotch bonnet pepper, use as much as you can handle, wash your hands with soap and water immediately after handling then and you may want to turn the fan on over your stove.

Turn the heat up to med/high now and add the seasoned shrimp, stir well. The goal is to NOT over cook the shrimp, so I’d recommend using a wide pan (this way there’s a lot of room to cook evenly). Add the diced mango and the grated ginger. Stir well.

Cook for about 4-5 minutes, depending how large the shrimp are that you used.

Taste for salt and adjust accordingly, then squeeze the lime juice in and top with the chopped parsley.

Some quick tips.. marinate for bolder flavors, try to not over-cook and use a 1/2 ripe mango (one that’s about 80% ripe – but still firm). If you wanted to add a couple tablespoon of orange and mango juice.. EXCELLENT! Do be mindful of the heat of the scotch bonnet pepper. Habanero or any of your fav pepper will work too.

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

chris de la rosa

Amazing Carrot Rice (vegan + gluten free)

Succulent Grilled Leg of Goat.

Recipe Card

Grilled Leg of Goat

Description

Ingredients

Instructions

Coconut Strawberry Ice Cream (no dairy no eggs).

Recipe Card

Vegan Coconut Strawberry Ice Cream

Description

Ingredients

Instructions

Caribbean Guava BBQ Sauce #JulyMonthOfGrilling

Recipe Card

Caribbean Guava BBQ Sauce

Description

Ingredients

Instructions

Taste and adjust seasoning if necessary.

Amazing Shrimp Callaloo (Spinach Soup).

Recipe Card

Trinidad Shrimp Callaloo with Spinach

Description

Ingredients

Instructions

Amazing Stove-top Mango Jerk Shrimp.

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