gluten free

Unlike those thick vegetable and ground provision laden soups the region is known for, this Tomato Soup hits different on many levels. Smooth, rich and creamy with a hint of herbs and bursting with flavors of the summer. With the vine ripe tomatoes freshly harvested from my garden.

You’ll Need…

4-5 lbs tomatoes
2 tablespoon olive oil
1 tablespoon salt (divided) – adjust
1 teaspoon black pepper (divided)
8-10 sprigs thyme (divided)
1 large onion (diced)
1 1/2 tablespoon coconut oil
2 scallions (chopped)
2 stalks celery (diced)
1 pimento pepper (optional)
4-6 confit garlic
1/2 cup prepared salted cod (optional)
2 tablespoon tomato (concentrated) paste
1 liter chicken stock
2 cups coconut milk
1 cup water
1 tablespoon honey (optional)
1 tablespoon brown sugar (optional)
1-2 tablespoon parsley (chopped finely)

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. Especially the stock you choose to use.

Wash and dry the tomatoes, then (since I used different size tomatoes) cut the large ones into 1/4’s. Please remove the stem area where there’s a hard area (discard). Explained in the video below.

Place the tomatoes on a baking sheet (450F preheated oven).. then drizzle on the olive oil, 1/2 the salt, and 1/2 black pepper. Then fresh from my garden, some thyme (1/2 of it). Middle rack for 45 minutes. Allow to cool, then remove the skin off the tomato and discard.

Unfortunately I don’t have a pic of the roasted tomatoes when they came out of the oven, but you can follow along in the video below.

Time for soup making! Add the coconut oil to a soup pot on a medium flame, followed by the onion, scallions, celery and remaining black pepper. Heat on low now please.

Add the pimento peppers (optional) and the remaining thyme. Here is where I’ll add my confit garlic and prepared salted cod. Add raw garlic if you don’t have confit garlic.

As it gentle cooks, add the remaining salt and the tomato paste. Stir well to allow the tomato paste to hit the bottom of the pan as this will give us a lovely sweetness to the tomato. Keep in mind that the salted Cod and chicken stock will have a salty element, so adjust your final salt at the end or you may run into problems.

Add the chicken stock to the pot and bring to a boil. Now it’s time to add the roasted tomato (remove the thyme stalks) to the pot (try to remove as much of the skin as possible). And do include any juices on the baking tray.

Turn the heat up to bring to a boil and add the coconut milk and water. Stir well. Then reduce the heat to med/low after it comes to a boil and allow the soup to cook for 25 minutes.

Feel free to add a bit more black pepper (fresh ground) and taste/adjust the salt. If you find there’s a bit of tartness you can add a bit of brown sugar and parmesan cheese would also make a great addition. I added honey and sugar.

Here’s where you’ll use your stick blender and pulse until you get the texture and consistency you like. DO NOT go continuous or it will go frothy.

You should have a nice silky texture combined with herbal notes, the sweetness of the coconut and the fresh burst of summer… in the roasted tomatoes. ENJOY!

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/

Meat & Poultry

Outstanding “Wet” Beef Pelau.

February 13, 2021February 1, 20212 Comments

Lately I’ve switched allegiance to “Team Wet”, when it comes to Pelau. That iconic one pot Caribbean dish you’ll find in some form or the other, across the islands. Don’t get me wrong! A grainy Pelau is just as delicious, but the sort of creaminess you get will a little moisture left in the dish, adds a new level of ‘comfort’. Peep the Wet Chicken Pelau I shared a few weeks back and tell me it’s not a thing of mouth-watering beauty.

You’ll Need…

3 lbs stewing beef (cubed)
1 medium onion (diced)
1 lemon (for washing the beef)
1 med tomato (diced)
1/4 teaspoon black pepper
1 tablespoon salt
1/4 teaspoon Angostura bitters
1 teaspoon Worcestershire
1 tablespoon tomato ketchup
1 teaspoon grated ginger
2 tablespoon Caribbean Green Seasoning
1 tablespoon veg oil
1 1/2 tablespoon golden brown sugar
3-5 bird’s eye pepper (bird pepper – or any spicy pepper you like)
2 pimento peppers (optional)
2 cups long grain brown parboiled rice
1 can pigeon peas (about 1 1/4 cups)
1 can coconut milk (about 1 1/4 cups)
1 medium carrot (diced)
6 oz baby spinach
4 cups water (divided)

Cut the beef into 1 – 2 inch pieces, then wash with the juice of a lemon (use a lime or 1/4 cup of vinegar if that’s what you have) and cool water (not mentioned in the ingredient list). Drain and get ready to season.

In a large bowl with the washed beef, add the tomato, onion, black pepper, salt, Angostura bitters, Worcestershire, tomato ketchup, ginger and Caribbean Green seasoning. Mix well and marinate for at least 2 hours.

Heat a large heavy pot on high heat and add the oil followed by the brown sugar. Make sure your spoon is dry (liquid will cause flareups) and stir the sugar. It will melt, go frothy, then deep amber in color. This is when you’ll add the seasoned beef (yes, marinade too) to the pot and stir well to coat. If the sugar goes black STOP – allow the pot to completely cool, wash, dry and start over. Black sugar will give you a bitter burnt taste. Pour 2 cups of water into the bowl you marinated the beef in so we can pick up anything remaining and add to the pot later on.

Heat still on high, place the lid on the pot and bring to a boil. Yes it will spring it’s own juices. 2-3 minutes later and it will come to a boil. Stir one more time, reduce the heat to (LOW) a simmer, top with the pimento peppers along with the birds eye pepper and lid on. Stir every 5-10 minutes. Lid on!

40-45 minutes on a that low heat, the pieces of beef will now be somewhat tender, crank up the heat to burn off any remaining liquid. This will give you that rich color we’re looking for along with additional flavor.

Once the liquid is gone and you can see the oil we started with, add the 2 cups of water to the pot and bring to a boil. Followed by the washed rice and coconut milk. Rinse the canned pigeon peas under cold water, drain and add to the pot, along with the carrots.

As it comes to a boil, add the remaining 2 cups of water and the spinach.

Once it comes to a boil, reduce to a simmer and cook uncovered until the rice is plump and cooked all the way through.

After 20-25 minutes, it’s time to start personalizing things. Taste for salt and adjust, keep an eye on the liquid/texture as some people may like it more ‘wet’ than others. I did turn off my stove at this point as I knew the cast iron pot I made this in will continue cooking and burn off most of the remaining liquid. Do keep in mind that more of my liquid was absorbed than what you see in the images.

I did say “iconic” right? Serve HOT with a side salad (even if it’s just sliced cucumber and tomato) or coleslaw and if you want the respect of your family and friends, be sure to have some Mango Kuchela and thick slices of zabouca (aka avocado, pear). Personally, I enjoy Pelau most with Spicy Tomato Choka on the side.

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/

Gluten Free Meat & Poultry

Curry Chicken With Pigeon Peas.

May 27, 2025January 11, 20212 Comments

Here’s another classic dish we make with Pigeon Peas, especially when they’re in full production from early January in the Caribbean (harvest/production last for about 3 months if memory serves me right). In my case I’m based in Canada where the growing season is not long enough for us to have it in our garden. However, we do get quality stuff in the freezer section of major grocery stores.

You’ll Need..

3-4 lbs chicken
3/4 tablespoon salt (adjust)
2 tablespoon Caribbean Green Seasoning
3/4 teaspoon black pepper
1 scotch bonnet pepper
1/2 medium tomato (chopped)
3 cups pigeon peas
2 tablespoon olive oil
2 tablespoon curry powder
1 teaspoon cumin seeds
1 medium onion (diced)
1 teaspoon of Anchar Masala
7-9 cloves garlic (rough chop)
2 1/3 cups water (divided)
2 medium potatoes (sliced thin)
2 tablespoon shado beni culantro (or cilantro)

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. I used pigeon peas from frozen, but the recipe works with fresh pigeon peas just as well. If you can only access canned pigeon peas, there’s no need to pre cook them. Drain, rinse and add when I do in the cooking process.

Thaw, rinse and place the peas in a deep pot covered with water. Bring to a boil, then reduce to a simmer. Cook for about 45 mins to 1 hour. This will help to precook the peas and get rid of a ‘weird’ taste you get if you don’t pre boil them. After 1/2 hr of cooking, drain the water and repeat for another 30 minutes with new water. Then drain and set aside for later.

In a large bowl ad the cut chicken (serving size pieces), add the salt, black pepper, Caribbean Green Seasoning, scotch bonnet and tomato. Stir well and allow it to marinate for about 1-2 hours.

Heat the oil on a medium flame in a deep pot, then add the onion and garlic and cook on LOW for 2-3 minutes. Add the cumin seeds, stir and cook for 2 minutes, then add the curry powder. Keep the heat on low.

3 minutes after adding the curry powder, turn the heat to medium and add the 1/3 cup water, followed by the Anchar masala and stir well. The goal is to cook out the rawness of the curry and allow the spices to bloom. Additionally with the heat on medium we’ll burn off all the liquid and try to get back to the oil we started off with.

Turn the heat to high and start adding the seasoned chicken to the pot. Stir well to coat the chicken pieces and deglaze the bottom of the pot with the chicken pieces. Side note – put the water in the same bowl we marinated the chicken in to pick up any remaining marinade.

Bring to a boil and it will start releasing it’s own natural juices after about 5 minutes. The goal again here is to burn off that liquid to intensify the overall flavor.

Once the liquid is gone, it’s time to add the pre-cooked pigeon peas, sliced potato and water (stir well). Bring to a boil.

After it comes to a boil, turn the heat down to between a simmer and a rolling boil (medium – low heat). Cook with the lid on, slightly ajar.

After 20 minutes its time personalize things. Adjust the salt and get the gravy to consistency you like. Finally top with the chopped shado beni (culantro) or cilantro if you cannot source shado beni. To thicken the gravy, you can crush some of the potato if you like. I usually use the back of my spoon to crush some of the pigeon peas to thicken things up.

Pigeon Peas (Cajanus cajan) whose cultivation can be traced back more than 3,500 years, is known by a variety of names: Congo pea, Angola pea and red gram. LA Times.

This Curry Chicken with Pigeon Peas is a dish which screams for hot roti, but just as enjoyable with steamed or boiled rice.

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/

Gluten Free Meat & Poultry

Jamaican Callaloo With Salted Pigtail.

May 27, 2025January 4, 20211 Comment

Jamaican Callaloo (aka spinach, Chorai Bhagi) is a regular in my garden every year, so it’s only normal to see many recipes featuring this ‘greens’ we adore in the Caribbean. In this version we’ll put another loved Caribbean ingredient to use to add additional flavor and give the dish a true comforting appeal. Salted Pigtails! Feel free to use smoked turkey if you don’t mess with pork.

You’ll Need…

Jamaican Callaloo (about 3 lbs)
1 1/2 lbs salted pigtails (prepared)
1/2 large onion (diced)
4 cloves garlic (sliced)
2 tablespoon olive oil
1/4 scotch bonnet pepper (no seeds)
1/4 teaspoon black pepper
1/2 cup coconut cream
tomato (optional)
1/2 lemon juice (optional)
1/4 cup water

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 requirements.

Trim and wash the callaloo – basically you keep all the leaves (which are not tarnished) and the tender stems. For the stems you’ll want to remove the sort of skin on them so they cook faster and be much more tender. Discard the blemished leaves, flowers and tough stems.

Roll the leaves and chop into 1 cm ribbons. If you decide to use the tender stems, chop those into 1 cm pieces.

For the salted pigtails you will need to pre-cook first. Cut into 1 – 2 inch pieces (get your butcher to do this as they can be tough), wash with lemon juice and water. Then place in a pot covered with water and boil on a simmer for 45-50 mins on until they are tender and most of that salt (it’s cured in) is removed. Drain, rinse with cool water and set aside.

In a wide pan on a medium flame, add the olive oil and scotch bonnet pepper followed by the onion and garlic, then turn the heat down to a gentle simmer. Add the black pepper and prepared salted pig tails. Continue cooking on low heat for 5 minutes.

Turn the heat to medium, then start adding the prepared callaloo followed by the coconut cream. It will pile up, but it will wilt with the lid on the pan. Toss in the water to assist it in steaming.

After 8 minutes remove the lid and stir. Continue cooking with the lid off now for 20-25 minutes or until all the liquid is gone.

Top with the tomato (optional) and squeeze on some lemon juice to brighten the flavor and in my case.. it prevents an itch at the back of my throat I usually get with greens.

I didn’t add any salt as the remaining salt in the pig tails was enough for my liking. But do taste and adjust.

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/

Gluten Free Sauces & Condiments

The Ultimate Caribbean Pepper Oil.

May 28, 2025December 6, 20202 Comments

I’m about to share one of the most versatile ways of spicing up any dish.. in ways traditional peppersauce (hot sauce) CANNOT! From soups, stews, curries.. even your basic ground provision, plain flour dumplings and pasta dishes will scream for this kinda heat luv. Be mindful that in making this your tastebuds will never be the same again and you will be required to have a constant supply on hand.

You’ll Need…

3 pods cardamom
1 tablespoon whole black pepper
1 star anise
teaspoon allspice
teaspoon mustard seeds
tablespoon coriander seeds
2 – 2 1/2 cups veg oil
1 1/2 lbs HOT peppers
14 cloves garlic
3 scallions
3-4 thick slices ginger
3/4 teaspoon salt

IMPORATNT! Wear gloves and wash your hands with soap and water immediately after handling these peppers. I’d also suggest that you open the windows in your kitchen to air it out. This recipe is posted under Gluten Free, so kindly go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Peppers! I used a variety of very hot peppers… like scotch bonnet, habanero, scorpions, wiri wiri etc. Use peppers you can source and heat level you can handle.

Put the oil in a sauce pan, add the black pepper, cardamom, star anise, allspice, mustard seeds, coriander seeds and med low heat – until you see tiny bubbles on the edges. Then turn the heat as LOW as it can go and have it on that gentle heat for 20 minutes.

Give the garlic, ginger, scallions and peppers a rough chop. Then place it all into a food processor along with the salt and puree to a thick sort of slurry. You will need to scrape down the side of the food processor to make sure everything is worked to the same consistency.

Now empty the contents of the food processor into a deep bowl (heat proof – NOT plastic) and now GENTLY pour in the seasoned (hot) oil (STRAIN) and give everything a mix. PLEASE be very careful when adding that hot oil to the bowl and try to use a strainer which will catch everything from the oil. Those spices did their work and there’s no need for them now.

Remember to be VERY careful when adding the hot oil to the wet crushed peppers, vent the kitchen and allow it to cool before handling (after you’ve stirred it).

Pour (using a funnel) into your bottles to store. I’ve had mine stored in a dark/cool cupboard for a few months now. Yes the peppers will settle, so give it a good mix before using. YES this is SPICY!

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/

Gluten Free Meat & Poultry

The Ultimate Masala Chicken.

May 27, 2025November 20, 2020Leave a Comment

If you’re looking for the ULTIMATE Curry Chicken dish cooked in under 30 minutes, you’re in the right place. This classic masala chicken is not only packed with a definitive punch of flavor, it’s super easy and quick to put together. Using skinless, boneless chicken thighs is the key for maximum flavor and speed of cooking.

You’ll Need…

4-5 lbs chicken (bones, fat and skin removed)
2 tablespoon Caribbean Green Seasoning
3/4 tablespoon salt
3/4 teaspoon black pepper
1 scotch bonnet pepper (sliced)
1 medium tomato (diced)
1 tablespoon tomato ketchup
3 tablespoon olive oil
8-12 cloves garlic (divided)
1 medium onion (diced)
1 shallot (sliced)
2 tablespoon curry powder
1/3 cup water (cooking the curry at the start)
1 tablespoon ground roast geera (cumin)
1 tablespoon Anchar Masala
2 tablespoon chopped parsley (cilantro or shado bein will be better)

Note: I used boneless chicken thighs as I find that I get the most flavor from this cut of chicken (with bones will give you even more flavor IMHO) as most people hate dealing with bones. 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 curry powder you use, as some may have flour as a filler/thickener.

I somehow lost the first set of images of me cutting and seasoning the chicken so if you want to see that part, watch the video below.

Cut the chicken into serving size pieces (I go traditional and wash my chicken with lemon or lime juice and cool water – but it’s up to you to do this step) then season with the salt, black pepper, ketchup, Caribbean Green Seasoning, scotch bonnet pepper (no seeds if you’re concerned about the raw heat) and tomato. The ketchup and tomato will add a lovely balance with the acidity and help with a thick gravy at the end. Mix well and allow to marinate for a couple hours.

Get a heavy pot on a high heat, add the oil, then add the onion, shallot and 4 cloves of garlic (smashed) and cook for about 40 seconds to one minute on that high heat.

Add the curry powder and stir well to wet-toast and allow the spices which makes up the curry powder to bloom.

It will go darker and clump, then add the 1/3 cup of water and stir. Add the roasted geera (cumin) and Anchar Masala (check your local Caribbean grocery store) and stir well. With the heat still on high, that water will burn off (yes we MUST burn off that liquid) to the point you’re seeing the oil we started with at the bottom of the pot. Burning off that liquid will ensure we don’t get a ‘raw’ curry taste later on. Start adding the seasoned chicken to the pot and stir well to deglaze and coat.

After 5 minutes, you’ll see juices naturally spout – add the remaining garlic, turn the heat down to fully cook the chicken and place a lid on the pot. If you find that the liquid is burning off quickly, add about 1/2 cup of water to the pot.

After about 20-25 minutes later, taste for salt turn off the stove and top with parsley. As mentioned above, Shado Beni (culantro) or cilantro will be better than the parsley, but all I had was parsley this day.

For more gravy you may need to add a bit of water during the cooking process (watch the video below). If you use chicken pieces with bones, it may take more than 20-25 minutes to fully cook through.

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/