This island boy luv me some dhal.. that rich thick soup packed with tropical flavors, but made with very simple and cheap ingredients. Great on it’s own (cup of dhal) or as a side to rice and curry dishes. Dhal is very comforting and so simple to make. Here’s my take on this iconic dish with added spinach and kale, instead of the traditional use of “poi bhagi’ aka Malabar Spinach. Basically I’m using ingredients which are readily available to me here in Canada.

You’ll Need…

4 cups yellow split peas
1 tablespoon turmeric
12-14 cups water
3/4 tablespoon salt (adjust)
1/2 medium onion (diced)
8-10 cloves garlic (divided)
1/2 scotch bonnet pepper
1/2 teaspoon black pepper
2-3 cups baby spinach
2-3 cups baby kale
2 tablespoon olive oil
1/2 teaspoon cumin seeds

Important! Please go though the full list of ingredients to make sure they meet with your #Vegan #GlutenFree and/or Vegetarian dietary requirements. If you find that it gets too thick, feel free to add a bit more water. No, don’t use stock as it will ruin (IMHO) the flavor.

Bring the water to a boil in a LARGE pot. As this happens, it would be a great time to wash the split peas (watch the video below). Basically all you’re doing is rinsing the peas in cool water, while using your hands/fingers to massage the grains. This will create cloudy water.. drain and repeat until this water runs clear.

As the water comes to a full boil, add the washed split peas and turmeric and bring back up to a boil. Then skim off any frothy stuff at the top and discard. After-which you can add the onion, 1/2 the garlic, black pepper, salt and scotch bonnet pepper. (use as much spicy pepper as you can handle and remember to wash your hands with soap and water immediately after)

Reduce to a simmer and let that cook for about an hour and twenty minutes or until the peas are tender and start falling apart. It’s now time to make sure the dhal is smooth. I used a wooden swizzle stick to achieve this. Feel free to use a wire whisk or electric immersion blender. If using the blender may I suggest that you “pulse” as if it goes continuous it will add too much air to the dhal and it will take on a frothy texture.

Now ad the washed (and drained) baby kale and spinach to the pot and stir well. The residual heat in the pot will be enough to fully cook the greens. Take the pot of the stove and set aside.

In a small frying pan, heat the olive oil (high heat) then go in with the remaining garlic and the cumin seeds. Cook until almost burnt.. then pour over the dhal (this is called “chunkay). This step will add a lovely layer of further flavor. You MUST do this or your dhal will be lame. Stir well to incorporate everything.

Taste for salt and adjust… ENJOY!

I forgot to mention, this is a HUGE pot of Dhal, so I usually freeze the rest for use later in the week when I need my next hit of Split Peas Dhal. If you do freeze, reheat on a very low heat on the stove top.. add a bit of water to the pot.

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

Seafood Soups & Stews

Amazing Shrimp Broff (shrimp soup) Recipe.

June 2, 2025June 5, 20193 Comments

Here’s another classic recipe with a slightly different take. Traditional ‘Broff” is usually made with fish, but more-so fish heads (ocean fish). Unlike our thick and heavy Caribbean Soups, this broff (broth) is supposed to be lighter in consistency and textures, and meant to be a cure for hangovers. My uncle was exceptional at making fish broff, especially on a Monday after a weekend of too many adult beverages.I do credit him for my broff making skills and for always allowing me to be part of the prep and cooking.

You’ll Need…

1 1/2 lbs shrimp with heads on
6 cups water
1 large onion
1 teaspoon teaspoon salt (divided/adjust)
1 tablespoon veg oil
1 tablespoon butter
4 stalks celery (diced/divided)
3-4 scallions (chopped/divided)
1 carrot (diced)
10 sprigs thyme (divided)
3 tablespoon Parsley (chopped/divided)
2 cups diced pumpkin
2 cups diced sweet potato
1 teaspoon black pepper (divided x 3)
1 /2 teaspoon Caribbean Green Seasoning
1/4 teaspoon salt (seasoning the shrimp)
4 large cloves garlic
noodles
2-3 green cooking bananas

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 noodles you decide to use. Where I say “Divided” in the ingredient list, divide it evenly in each occasion I mention for the said ingredient.

I used shrimp with the heads and shell on as I wanted those things to make a sort of broth or stock from. So with that in mind, I cleaned and deveined the shrimp and set aside. The shells and head etc, I rinsed under cold water and allowed to drain.

Then in a deep saucepan add the butter on a medium flame, followed by celery, onion, thyme, black pepper, scallions and parsley. Stir well, then reduce to low and cook for 4 minutes. Now raise the heat to medium and add the shrimp shells and head, and stir well. Cook for 2-3 minutes.

Now go in with the water, stir well and bring to a boil. Reduce to a simmer and cook for 25 minutes.Skim off any frothy impurities at the top and discard.

As this stock simmers, prep the carrot, pumpkin and sweet potato (try to keep them cubed the same size). Cut the green cooking banana, into 1/4 inch rounds. Keep in water so they don’t go discolored.

Heat the vegetable oil in a wide/deep pan on a low heat. Then go in (as we did with the stock) onion, celery, thyme (just the leaves), parsley, pimento peppers (sliced), black pepper and scallion. Cook for 4 minutes, then go in with the pumpkin, carrot, sweet potato and green cooking banana. By now the stock should be ready (carefully) strain it. Add this stock to the pot and bring everything to a boil.

Add the rest of the salt and float the scotch bonnet pepper – Do NOT break or it will release a ton of heat. As it comes to a boil, skim off any froth and discard. Reduce to a rolling boil and cook for 20-25 minutes or until everything is tender.

10 minutes before the boiling part is done, I’d recommend seasoning the shrimp. Very basic.. Caribbean Green Seasoning, black pepper and the salt mentioned for marinating the shrimp. Mix well and let it sit as I said.. 10 minutes.

Depending on the type of noodle you get or choose to use (I found a pumpkin noodle at my Asian market), you’ll want to factor in the cooking time near the end. With mine I needed 3 minutes or so, so it went in near the end.

With everything tender, it’s now time to add the seasoned shrimp and give it a good stir. Since we don’t want to over-cook the shrimp, all I did was turn off the stove, cover the pot tightly and allowed the residual heat to fully cook the shrimp (about 8-10 minutes).

Remember to taste for salt and adjust accordingly.

The extra step of making the stock is very much worth it. And be sure to add a bit more water if you find that it’s overly thick. This is meant to have a lot of broth..thus the name. Now.. is it a cure for hangovers? I don’t know and I don’t think I’ve ever been drunk to test that myth, but I’m positive it’s very tasty and not heavy. Be sure to add some regular potatoes if you wish.

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

Gluten Free Seafood

Amazing Lobster Callaloo (soup)

June 10, 2019May 14, 20192 Comments

We’ve done several versions of Callaloo (soup) to date and it’s only natural that I share another version I prepare at home, using lobster tails. Callaloo is one of those classic dishes you’ll find throughout the Caribbean (except Jamaica where it’s plant and not a soup dish), where fresh caught ocean Crabs are used to flavor the overall dish, so in using Lobster we’re not straying too far. However you’ll see me use some non-traditional ingredients as I have to use what’s available to me. Plus the technique itself may seem strange, but the goal is to get the ultimate flavors out of the ingredients.

You’ll Need…

4 lobster tails (wash with 1/2 lemon & split the backs)
1 tablespoon olive oil
1 tablespoon butter
1 stalk celery (diced)
2 leaves shado beni (chopped)
1/4 scotch bonnet pepper (sliced thin – no seeds)
4-6 sprigs thyme (leaves)
4 cloves garlic (diced fine)
1 medium onion (diced)
1/2 teaspoon black pepper
3/4 teaspoon salt
1 lb baby spinach (wash and rough-chop)
12-15 okra (trimmed and cut into 1/2 inch)
2 cups sweet potato (cubed)
2 cups pumpkin (cubed)
2 cups water
1 1/2 cups coconut milk
1 1/2 cups seafood stock

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 seafood stock and coconut milk you use.

In a deep pot add the oil and butter on a medium flame, then go in with the lobster tails. Turn the heat down to low, cover the pot and allow the tails to cook for 4-5 minutes. Remove and set aside to cool (to handle).

With the heat still on low, add the celery, onion, shado beni, scotch bonnet, garlic, thyme and black pepper and cook for 4 minutes to soften and bring out the flavors. Remove the flesh out of the lobster shell and set aside. Add the BIG pieces of shell to the pot with everything else and stir well. Then add the water and bring to a boil. Reduce to a simmer and cook for about 10 minutes to develop a lobster stock. I suggest only using the bigger pieces of shell so they’re easier to remove from the pot later.

Now remove the lobster shells and add the spinach, followed by the salt, sweet potato, pumpkin and okra. Top with the coconut milk and fish stock and bring to a boil.

Reduce to a simmer, slightly cover the pot and allow it to cook for about 50 minutes or until everything is tender and falling apart. Here is where you’ll now use a swizzle stick (as we’ve done in the past) to break everything down to a somewhat smooth consistency. You may use an immersion blender, but I’ll recommend pulsing or you’ll make it frothy and it will change the overall dish. Even if you were to use a traditional blender (be very careful), it’s also important that you pulse it.

Taste for salt and adjust according (keep in mind that while we used a little amount of salt, the fish stock will add a salty element). Turn off the stove and go in with the lobster meat and stir well. Feel free to use more lobster (if your budget approves) and try to keep the meat/flesh in big chunks so your guests will get a taste of the delicious lobster.

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

Gluten Free Meat & Poultry

Delicious Chinese Influenced Green Beans With Chicken.

May 27, 2025May 7, 20191 Comment

Like Spinach (all greens), beans of all types are my some of my favorite food to eat/cook. This recipe is based on a bean dish found at many Chinese restaurants in Trinidad and Tobago (and Markham). While not the exact thing, it can hold it’s own on any dinner table. Feel free to use ground beef, turkey or pork if you want to play around with the protein a bit. And I’m sure my vegan friends can make use of some firm tofu if you’d like to give this one a test-drive. BTW, salted cod bits would rock in this recipe too (instead of the chicken).

You’ll Need…

1 lb string beans (trimmed)
1/2 lb ground chicken
2 tablespoon veg oil (add more if needed)
1 tablespoon diced ginger
2 large cloves garlic (diced fine)
1/4 teaspoon salt
1 tablespoon Hoisin Sauce
2-4 drops sesame oil
1 1/4 tablespoon dark soy sauce
2-3 birds eye pepper
1 tablespoon Chinese cooking wine

IMPORTANT! Please go though the entire list of ingredients if making this dish gluten free, to make sure they meet with your specific gluten free dietary needs. Especially the Soy and Hoisin Sauces.

In your wok or pan, add the vegetable oil and ground chicken and brown off on a medium heat. As it cook, bring a pot of water to a boil, then go in with the trimmed beans. Blanche quickly (about 2-3 minutes), then rinse in cold water or in a bowl with water and ice. The idea is to stop the cooking and help maintain the brilliant green color.

I added the vegetable oil as the ground chicken can be very dry. Note that during the winter months in Canada, the water in the tap is very cold so I didn’t have to use ice.

Be sure to break up the chicken as it browns off. it took about 5-7 minutes. Now add the garlic, ginger and diced bird’s eye pepper (I included the seeds for a gentle kick). Cook on low heat so you don’t burn the garlic. After about 3 minutes, add the Hoisin, black pepper, and soy sauce. Stir well and cook for 2-3 minutes. Then add the sesame oil and cooking wine and stir.

Turn the heat (med/high) up to get a bit of crisp edges on the ground chicken, then go in with the beans and stir well. Top with the salt. Do keep in mind that the soy sauce we used will help to season this dish, so be mindful if adding extra salt.

After adding the beans I cooked it for another 4 minutes or so, but you can cook for longer or less, depending on how you like your beans cooked – be mindful that we did precook the beans a bit at the start. Adjust the salt at this point. I topped with a whole bird’s eye pepper for show.

A lovely dish influenced by our rich Chinese history and culture in the Caribbean.. do give it a try and be sure to come back and share your comments below.

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

Gluten Free Rice & One-Pot Dishes Side Dishes Vegetarian

Delightful Tomato Rice.

May 29, 2025May 4, 20194 Comments

As part of our ongoing #MeatFreeMonday series, I’ decided to share a rice recipe my girls and I get excited about. Not something I grew up eating on the islands, but nevertheless made in an ‘island’ influenced kitchen in Canada (smile). Plump grains of rice with a deep and rice tomato and herb flavor and the gentle heat achieved by adding a Bird’s Eye Pepper. This recipe is somewhat similar to the Roasted Tomato Choka And Rice Soup recipe I shared a while back.

You’ll Need…

2 cups Basmati rice
5 large tomatoes
small bunch parsley
1 small onion (diced)
2 large cloves garlic (diced)
1 birds eye pepper (chopped)
1 tablespoon olive oil
4-6 sprigs thyme
1/2 teaspoon salt
1 tablespoon brown sugar
1 1/2 – 2 cups vegetable stock (adjust)
1/4 teaspoon black pepper
1 tablespoon tomato paste/puree
1-2 tablespoon cilantro (chopped – optional)

The first thing we need to do is to wash the tomatoes (make sure they are fully ripe), remove the area where the stems were with a pairing knife and make an X cut on the bottom (not deep). Then place in a pot with boiling water for about 2-4 minutes. Remove and allow to cool. Then go back to where we made the cuts and peel back the skin and discard.

Give the tomatoes a rough chop and along with the parsley, give it a minute or so in your food processor.

I pulsed it as I wanted a bit of texture (chunky) to the finished “puree”. Now in a deep pot, heat the vegetable oil on a medium heat and then go in with the onion, garlic, thyme, bird’s eye pepper and black pepper. Cook on LOW for 3-4 minutes, then add the tomato paste and stir well. Cook for another 2 minutes or so, so we get the natural sweetness of the tomato paste coming out.

Pour in the tomato puree into the pot and bring to a boil (raise the heat). Add the salt and reduce to a simmer for 5 minutes.

Wash your rice at this point (basically all you’re doing is rinsing it with cool water until the water runs clear -repeat as many times as necessary). Washing the rice will help to remove any grit and extra starch, so your finished dish is not sappy (thick and clumping together). Then add it to the pot and give it a good mix so each grain is coated with this wicked tomato base. Add the vegetable stock and bring to a boil. After which you need to turn the heat down to a simmer and cover the pot.

TIP! You may use chicken or beef stock if you wish (if not doing this dish vegan) and for a lovely twist you may replace 1/2 the stock with coconut milk if you wish.

After about 10 minutes check to make sure you have some liquid left.. but don’t stir. If you stir it will help release starch and you’ll get that clumpy rice we don’t necessarily want. Cook for another 5 minutes (so 15 in total), then turn off the stove, but leave the lid on and do nothing else, except top the rice with the chopped cilantro.

After 5 minutes, go in with a fork and fluff the rice.. you’re done! Time to enjoy one of the best rice dishes you’ll ever make. Guaranteed!

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

Gluten Free Meat & Poultry

Simple Garlic Rosemary Roasted Chicken Recipe.

May 28, 2025April 10, 20192 Comments

There’s something so comforting when you enter a home/kitchen and there’s a chicken roasting in the oven. A scent that immediately captivates yours taste-buds and then the eager anticipation of dinner kicks in. This here Garlic Rosemary Roasted Chicken will truly impress your family and friends, but be warned as the neighbors may just show up at your door if there’s a widow open or you have the fan/vent on in the kitchen, as you prepare this one.

You’ll Need…

1 chicken (about 3-4 lbs)
1 tablespoon rosemary (plus more for stuffing)
4 cloves garlic (crushed)
3/4 teaspoon salt
1/4 teaspoon black pepper
1 lemon (zest and juice)
2 tablespoon olive oil
2 pimento peppers

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.

Finely chop the rosemary (no stems) and one of the pimento peppers. then add it to a bowl with the olive oil, salt, black pepper, garlic, lemon zest and lemon juice. Mix well.

Now cover the entire (clean/trimmed) chicken, with this marinade. I dabbed it on with a small brush.

You may place one of the used lemon pieces in the bird’s cavity, along with any remaining marinade and rosemary you may have left back. Feel free to top the chicken with more salt and black pepper as well as in the cavity. I didn’t. However I did slice the remaining pimento pepper in half and stuffed it in the chicken.

Place the chicken (I used a cast iron pan) into a preheated 400 F oven on the middle rack. No I did not tent or cover the chicken with foil. But you may do so for the first 30 minutes if you so wish.

Using a spoon, I tipped the roasting pan to a side and basted the chicken with the oils on the bottom every 15 minutes or so. This will keep the chicken nice and moist and help with developing a lovely golden color. After about 1 hour, this chicken was fully cooked/roasted. Keep in mind that if you use a bigger chicken it will take longer. I forgot to mention (watch the video below) I did tie the legs of the chicken with kitchen string and I tucked the wings below the bird to help keep it stable and to assist in even browning.

Allow the chicken to rest for about 10 minutes before you slice.

Yes you may work the marinade below the chicken’s skin but to be quite honest, I’ve done so in the past and for the work, it’s not worth it… as I never really see (taste) a difference. Maybe tv shows got us believing it makes a huge difference?

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

Recipe Card

Print Recipe

Simple Garlic Rosemary Roasted Chicken

Recipe Keys: Dairy Free Gluten Free Non Vegetarian

Difficulty: Beginner Prep Time 15 mins Cook Time 1 hr Total Time 1 hr 15 mins

Servings: 6

Diet:

C Chicken G Gluten-Free

Description

A tender, flavorful roast chicken infused with garlic, rosemary, lemon, and fragrant Caribbean-style pimento pepper; perfectly golden and delicious.

Ingredients

1 whole chicken (3–4 pounds)
1 tablespoon fresh rosemary (chopped, plus extra for cavity)
4 cloves garlic (chopped)
1 pimento pepper (chopped, or substitute celery pepper)
1 lemon (zestedd and juiced)
2 tablespoons olive oil
³⁄₄ teaspoon salt
¹⁄₄ teaspoon black pepper

Instructions

Video

Preheat oven to 400 °F (200 °C).
In a small bowl, mix rosemary, garlic, chopped pimento pepper, lemon zest and juice, olive oil, salt, and pepper.
Brush the marinade all over the chicken and inside the cavity; stuff with extra rosemary and lemon pieces. Tie legs and tuck wings.
Place chicken breast-side up on the middle rack; roast uncovered. Baste every 15 minutes with accumulated juices.
Roast for about 1 hour, or until the internal temperature reaches 165 °F (74 °C) in the thickest part.
Let the chicken rest for 10 minutes before carving to retain juices.

Tell us what you think

gluten free

The Ultimate Split Peas Dhal (kale & spinach) #Vegan

Amazing Shrimp Broff (shrimp soup) Recipe.

Recipe Card

Shrimp Broff (Caribbean Shrimp Soup)

Description

Ingredients

For the Shrimp Stock

For the Broth and Add-Ins

Instructions

Amazing Lobster Callaloo (soup)

Delicious Chinese Influenced Green Beans With Chicken.

Delightful Tomato Rice.

Recipe Card

Caribbean Tomato Herb Rice

Description

Ingredients

Instructions

Simple Garlic Rosemary Roasted Chicken Recipe.

Recipe Card

Simple Garlic Rosemary Roasted Chicken

Description

Ingredients

Instructions

Hi, I'm Chris.

Log In