gluten free

Fig or green cooking bananas is one of those go-to ingredients we love to incorporate in soups, stews and many times, simply boiled on it own (treated like most cultures would potatoes). Growing up on the islands, most homes had a banana tree in their backyard, so both ripe and green bananas were always plentiful. Today I’ll show you how you can take the same green cooking bananas and make a pie (casserole) as we did with Macaroni and Breadfruit a while back.

You’ll Need…

11-12 green cooking bananas
3 tablespoon olive oil
2 medium tomato (diced)
1 1/2 cup prepared salted cod (salt fish)
1 teaspoon black pepper (divided)
6 cloves garlic (crushed or diced fine)
5 scallions (divided)
3-4 tablespoon chopped parsley (divided)
6-8 sprigs thyme
1 scotch bonnet pepper (no seeds | diced fine)
1 bell pepper (sweet pepper – diced)
3/4 cup Jarlsberg Cheese (grated)
1 1/2 cup aged cheddar (grated)
2 tablespoon butter
1/4 teaspoon salt
cooking spray to grease the baking dish

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 needs.

Trim the stems off the green bananas, then cut a shallow line (the thickness of the skin) along the lenght of each banana. Rinse with cool water, place in a deep pot with water and bring to a boil. reduce to a rolling boil and cook for 15-18 minutes or until they float or you see the cuts we made open up wide. Don’t salt the water – as the remaining salt from the salted cod (later) should be enough to season the dish.

Heat a saucepan on a med flame, add the olive oil followed by the prepared salted cod. (basically you soak the salted cod in water over night, then drain, rinse and shred or in my case, I poured boiling water over it in a bowl, when it cooled, I rinsed it in cool water, drain and shredded)

As soon as it starts frying, turn the heat to low, add 1/2 the black pepper and stir. Then add garlic, scotch bonnet pepper and turn the heat to med/low and add the 2/3 of the scallions, 1/2 of the parsley, thyme, bell pepper and tomato Stir well and cook for 3-5 minutes then turn off the heat.

The green bananas should be cooked now, drain and allow to cool before removing the skin (discard), then slice into 1/4 inch pieces.

As the banana cools, grate your cheese. TIP! Place the cheese in the freezer for 5-8 minutes and it will firm up nicely to grate easier. To this cheese add the remaining black pepper, scallions, parsley and thyme. Mix to combine.

Pre-heat your oven to 375 F. Add the melted butter and 2/3 the cheese mixture to the sliced cooked banana and mix well to combine.

Spray or grease your oven proof dish, then add a layer (1/2) of the banana/cheese, followed by the tomato/saltfish (place down the center, then spread evenly across), the final layer of green fig (banana) and top with the cheese we reserved.

Into the oven on the middle shelf (uncovered) for 40 minutes. Then hit the broil setting (about 550 F) for 2-3 minutes for a bit more color on the top.

I’m sure you can recognize that Uncle Chris brought his A Game with this recipe, as most Fig Pie don’t include the stewed Salted Cod (saltfish). I also opted for slicing the cooked green bananas and not smashing or mash them as others do. Sadly I’m no longer in the Caribbean where I can get ‘choice’ green fig (banana), but so it goes I guess. Remember to look for Green COOKING Bananas if you’re outside the Caribbean. Asian, Latin and Caribbean markets will usually stock it.

How To Grill Monkfish Right.

September 3, 2020August 6, 20202 Comments

After having my first ever Monkfish experience at La Paradeta Sants in Barcelona last year, not only did I fall in love with Monkfish, I knew I’d be rocking my own recipe. While not a pretty fish, once the skin and bones are removed, the flesh is quite beautiful and a sponge for flavors. Here’s my “Caribbean” version to what we enjoyed in Spain.

You’ll Need…

1 lb Monkfish (fillet – no bones, nor skin)
2 scallions (chopped finely)
2 cloves garlic (crushed or minced)
1 lemon (juice)
3 1/2 tablespoon olive oil
2 tablespoon parsley (chopped)
1 bird’s eye pepper (chopped)
6 grape or cherry tomato (diced)
1/2 teaspoon sea salt
1/3 teaspoon black pepper

Important. If doing this recipe gluten free, be sure to go though the full list of ingredients to make sure they meet with your specific gluten free dietary needs.

Note: You’ll see me use a grill pan on my propane grill to prepare this dish. The main reasons are 1. To show you that you can do this on a stove top in a cast iron pan and 2. To keep it away from the direct heat/flame off the grill while still being above the heat source (though we need a hot surface) so we don’t overly char the fish.

The main sort of component to this dish other than the actual grilling, is to prepare the marinade/dressing. Add all the above mentioned ingredients (not the fish), into a bowl and whisk together. Then drizzle 2/3 of it on the fish (make sure the Monkfish is clean.. feel free to wash with cool water and the juice of a lemon as it’s traditionally done in the Caribbean) and allow it to marinate for 4-5 minutes (basically while your grill comes to temperature). Reserve the final 1/3 of the marinade to use as a dressing over the finished grill fish.

Crank up the heat on your grill to 400-450 F, brush or spray the grill with some oil (so the fish doesn’t stick) then gently place the seasoned fish onto the hot surface. Using the heavy cast iron skillet on my grill gave me better control of the heat. You can also do this in your indoor oven or stove top.

Close the lid on the grill and allow to cook for 2-3 minutes. Then flip over, and pour the marinade that it was marinating in directly on top. Place the lid back on.

Flip one more time if necessary. You’ll need between 6-10 minutes in total depending on the thickness of the Monkfish you used. What I forgot to mention above (but I did explain in the video below) is that I did ‘butterfly’ the thick parts of the fish so I had an even thickness overall. Thus being able to cook evenly.

Try your best to NOT overcook the fish or it WILL go tough on you. As soon as it comes off the grill, it’s time to drizzle on the reserved marinade.

I can guarantee you, that this will be one of the best (and easy) grilled fish recipes you’ll ever enjoy. I did use the seeds of the bird’s eye pepper, but you can discard those if you don’t want the raw heat of it. Scotch Bonnet or Habanero (small amounts) is a good substitute for the Bird’s Eye or.. leave it out or use basic pepper flakes if that’s all you have.

Gluten Free Meat & Poultry

The Ultimate Masala (curry) Chicken.

May 27, 2025July 12, 20203 Comments

If you’re looking for a Caribbean style Curry Chicken with rich flavors of spices, deep hints of herbs and a gravy that could compete with the best sauces at the gravy Olympics (if such a thing existed), you’ve found such a recipe. Did I mention that it’s a quick dish to whip up? Masala Chicken is the dignified older brother of the basic curry chicken. Follow along and all will be revealed.

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 (diced)
2 tablespoon curry powder
1 tablespoon ground roast geera (cumin)
1 tablespoon Anchar Masala
2 tablespoon chopped parsley (cilantro or shado beni will be better)

3/4 cup water to cook off the curry

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 curry powder you use, as some may contain flour as a filler. Remember to use as much scotch bonnet as you can handle and don’t include any seeds or white membrane surrounding the seeds (unless you like the raw heat). Wash your hands with soap and water immediately after handling such hot peppers.

I used boneless chicken thighs which were cut into 1.5 – 2 inch pieces. Season with the Caribbean Green seasoning, salt, black pepper, ketchup and tomato. Allow to marinate for about an hour. The acidity of the ketchup and tomato will help to balance the overall flavors of the dish. Plus help in getting a thick sauce or gravy at the end.

During the warm months in Canada I try cook outdoors as much as I can, as being cooped-up during the winter months can be taxing on your mind and well-being. Today you’ll see me cook on my outdoor stove on HIGH heat! Feel free to use your indoor stove.

Heat the oil in a deep heavy pot (I used a classic Caribbean dutchie) on high heat and immediately go in with 1/2 the garlic, onion and shallots. Cook for 25-35 seconds then add the curry powder of your choice. Cook for a minute or 2, then add the water and stir well. The first step was to bloom the spices which made up the curry powder, this step will cook off the rawness of the curry.

Add the Geera and Anchar Masala at this point, so they also get to cook and be part of this rich masala./curry base.

The slurry will now cook down and you’ll see the oil you started off with. Time to now add the seasoned chicken and stir well to coat and degalze the bottom of the pot. All this time my heat is on high. But be mindful that you can burn things easily – so you can go with medium-high if you’re overly concerned.

The chicken will sprout it’s own natural juices. Cook on medium heat for 20-25 minutes, so you develop those rich flavors we spoke about, cook the chicken through and achieve a lovely gravy in the process. If you find you’re running out of liquid, you can add a bit of water. At this point is where you’ll add the remaining garlic as well.

I didn’t cover my pot in case you’re wondering. As I turned off the heat I went in with the finely chopped parsley. Here is where you can taste for salt and adjust accordingly and cook the gravy to the consistency you want.

This Masala Chicken will be something requested by your family and friends on the regular – be prepared! Since we used small boneless pieces of chicken the cook time is quick and by using the thighs (dark meat) you’ll find that it assists in the overall flavor of the finished dish.

Seafood

Caribbean Compound Butter Shrimp.

June 29, 2020June 20, 20201 Comment

Hot on the heels of the Caribbean Compound Butter recipe I shared a couple days back, here’s the amazing shrimp recipe I promised. Succulent shrimp with deep flavors of butter and the Caribbean. WARNING! …your family and friends will DEMAND you make on the regular. Take the glory, Uncle Chrs doh mind.

You’ll Need…

1 lb shrimp (medium size | 36:40)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon smoked paprika
1 1/2 tablespoon olive oil
2 tablespoon Caribbean Compound Butter
1 tablespoon parsley (chopped)
1/2 lemon (juice)

juice of a lime or lemon to wash the shrimp

Place the cleaned/deveind and washed shrimp (I like washing them in cool water with the juice of a lime or lemon and then drain) in a bowl, followed by the salt, black pepper and smoked paprika. Stir well with the olive oil.

I used a cast iron pan as I like the even way it heats up. However, any pan will work. Medium heat, then add the shrimp to the pot. Since we coated the shrimp with the olive oil, we’re using a dry pan. Make sure you stir them and cook for about one minute. They will curl and change color.

Add the compound butter (straight from the freezer) and stir well to coat the shrimp with that herb buttery goodness. It will take on a sort of creamy consistency.

2 minutes later and the shrimp will be perfect. Turn off the stove, toss in the lemon juice and chopped parsley.

Note! I added a chopped bird’s eye pepper at the end for an additional KICK to the shrimp (optional).

Gluten Free Seafood

Not Grandma’s Stewed Saltfish (stewed salted cod).

July 6, 2020June 14, 2020Leave a Comment

I’ve shared countless recipes featuring the use of saltfish (Salted Cod) over the years, as it’s used a flavor enhancer to MANY dishes in the Caribbean. However, stewed on it’s own.. being the STAR of the recipe is what allows us to really appreciate the humble salted codfish. From our colonized past and slavery, we’ve perfected the art of making humble food, tasty and comforting.

You’ll Need…

3/4 lb prepared salted Cod (any salted fish will work)
8 tomatoes (ripe)
1 bell pepper (cut into strips)
2 pimento peppers (optional – sliced)
1 large onion (sliced)
1/4 teaspoon black pepper
3 cloves garlic (smashed)
2 tablespoon parsley chopped
1/2 scotch bonnet pepper (sliced)
3 scallions (chopped)
1 tablespoon capers
1/2 cup olives
5 sprigs thyme
3 + 1 tablespoon olive oil
1 -2 tablespoon tomato paste

Note: If doing this recipe gluten free, be sure to go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. I used boned (bones and skin removed) salted cod as it makes for
easier work. But do go though and make sure there’s no bones left back during processing.

Roast the tomatoes over a charcoal or propane flame, or you can also roast them in your oven. Roast on direct heat for about 5-10 minutes.

Set the roasted tomatoes aside to cool down in a bowl, then remove the skins and discard along with the core/stems. Save the juices which accumulate at the bottom of the bowl. Chop into 1/2 inch pieces.

Prep the other ingredients. (chop, dice, smash)

Prepare salted cod and set aside. (soak in water overnight or boil in water, drain and shred into chunks.. explained further in the video below) .

Heat a wide pan on medium heat, then go in with the olive oil, followed by the onion, garlic, thyme and black pepper and drop the heat to low to gently cook. Give it a toss, then add the bits of slated cod.

3 minutes later add the scotch bonnet, pimento and bell peppers. Mix well to combine everything. Take the heat back up to medium and cook for 3 minutes. Remember to NOT use any of the seeds nor white membrane surround the seeds from the Scotch Bonnet or it will be SPICY! Be sure to wash your hands immediately after with soap and water.

Now add the chopped roasted tomato (and juices) and stir well. Add the capers and olives.. and bring back to a boil. Go in with the tomato paste for a bit of color, sweetness and to help create a lovely sauce. Cook with the lid on.. as it comes to a boil, reduce to a simmer and cook for 3-4 minutes.

Taste for salt and adjust. I didn’t add any as the salted cod will have some salt remaining and capers can be a bit salty as well. Turn off the stove, top with the remaining olive oil and parsley.

While not a ‘traditional’ way of making Stewed Salted Cod in the Caribbean, I dedicate this version to my ancestors, who paved the way for me to make and enjoy such stunning food. Serve with boiled ground provisions (cassava, yam, dasheen, eddoes, sweet potatoes green banana), roasted or steamed breadfruit, bread, rice or rock it on flour dumplings or even pasta.

Gluten Free Vegan

Outstanding Cook Up Rice (#Ital #Vegan #Glutenfree)

May 28, 2025June 8, 20203 Comments

Cook-up or cook-up rice is one of those classic one-pot Caribbean meals mom would usually do on a Saturday (when she didn’t do a soup). However Mom’s usually came loaded with chicken, beef or salted meats, but in this version I like skipping the meat .. without sacrificing flavors for and iconic meal. Served HOT!

You’ll Need…

1 medium onion (diced)
4 cloves garlic (smashed)
4 sprigs thyme
1-2 tablespoon olive oil
1/2 teaspoon black pepper
2 scallions (chopped)
1/4 scotch bonnet pepper (diced)
1 carrot (cut into 1/2 cm wheels)
3/4 cup red beans (from a can – rinsed)
1 teaspoon turmeric
10 okra (1/2 inch chop)
1 large sweet potato (cubed)
1 1/2 cups squash (or pumpkin \ cubed)
2 cups long grain par-boiled brown rice
2 cups spinach
1 1/2 cups coconut milk
2 1/2 cups veg stock
1 teaspoon salt (adjust)
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. Especially the veg stock you use.

Heat oil in a deep/wide pan on a medium flame, then add the onion, garlic, thyme, scallions and black pepper. Turn the heat down to low and cook for about 3 minutes.

Add the scotch bonnet pepper (no seeds unless you want it spicy) and carrot, stir well, then add the beans and cook on low for another 2-3 minutes.

Add the turmeric, turn the heat to medium and add okra, stir. In now goes the sweet potato and squash (pumpkin will work too). At every point (when we add ingredients to the pot) stir well.

Go in with the washed rice and mix. Fold in the spinach along with the coconut milk and vegetable stock. Scrape the bottom of the pot as there will be some caramelization (flavors) develop at the bottom of the pot. Add the salt and bring to a boil.

As far as ‘washing” the rice is concerned.. this is to remove extra starch and grit as a result of the process of taking out the husk off the grains. So we’ll cover the rice with cool water in a bowl, massage with our hands, discard that water and repeat until that water is somewhat clear. Or rise under running water in a strainer, until the water runs clear – That’s “Washed” rice.

Lid on when it comes to a boil, then reduce the heat to low and allow the rice to fully cook and go plump. For a more creamy cook-up, stir the pot a bit and the rice will release more of it’s starch in the process.

25 minutes later, taste for salt and adjust… leave it ‘wet’ or you can remove the lid and burn off the liquid which remains. Toss in the parsley and you’re pretty much done. Note that the residual heat on a heavy pot will continue to cook the rice and thicken it up (after you turn off the stove).