gluten free

Curry Chicken With Spinach.. a classic Caribbean combination (in my humble opinion). A dish which screams flavor, simple to put together and done in under 20 minutes. I’m not a huge fan of chicken breast as I much prefer the texture and flavor of darker meat, especially with bones. However, if there’s one time you can make chicken breast stand out in a curry, it’s now. Be sure to use baby spinach leaves for best results.

You’ll Need…

1 lb chicken (1 inch pieces)
3/4 lb baby spinach
1 1/2 tablespoon coconut oil
1 1/2 tablespoon curry powder
1 shallot (diced finely)
2 cloves garlic (sliced or crushed)
1/4 scotch bonnet pepper (sliced)
1 heaping tablespoon Caribbean Green Seasoning
8-10 grape tomatoes (any tomato will work)
2/3 teaspoon salt
1/3 teaspoon black pepper

Important! If doing this dish 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 contain flour as a filler. Also, keep in mind that you must wash your hands with soap and water after handling such hot peppers as scotch bonnets.

Season the chicken with the salt, black pepper and Caribbean Green Seasoning and set aside. No need to marinate as we want to get this tasty dish done asap. I used boneless chicken breast but you can certainly use chicken thighs. To be 100% honest, you will get better results with chicken thighs.

Wash the baby spinach with cool water and set aside to drain.

Heat the coconut oil in a wide pan over a low heat, then go in with the shallot and garlic. Allow this to cook on that low flame for 2-3 minutes, then add the slices of scotch bonnet pepper. Don’t use any of the seeds or white membrane surrounding the seeds if you’re overly concerned about the raw heat. Then add the curry powder and cook for 3-5 minutes. This step will do two things. Cook out the rawness of the curry and help to bloom the spices which makes up the curry blend.

Crank the heat up to med/high and start adding the season chicken to the pot. Mix well to coat the chicken with that curry goodness. Cook for 4-5 minutes.

Your kitchen should have the lovely aroma of a good curry being cooked. There should be no liquid in the pot and the chicken pieces properly coated with the curry. Add the washed spinach to the pot and stir well. The remaining water on the spinach leaves (from washing) will help to deglaze or release the flavor bits on the bottom of the pan.

The spinach will wilt down so after about 2 minutes you may now go in with the tomato and stir well. Cook for a further 2-3 minutes. Then taste for salt and adjust to your own liking. You may crank up your heat if you have a ton of liquid on the bottom of the pan. In my case it was done to my liking at this point.

Feel free to add a couple tablespoon of coconut cream if you’d like to add a bit more flavor to this curry dish. I never covered the pan if you’re wondering.

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

Seafood

Fiery Geera (roasted cumin) Shrimp.

March 25, 2019February 6, 2019Leave a Comment

Not until my adult years have I started appreciating geera (aka cumin) and even today I use it in a handful of dishes. The lovely smokey flavors works well with the kick from the peppers in this dish and the fact that we’ll be using shrimp means you’ll be done in under 10 minutes. This recipe is based on the classic Caribbean recipe for Geera Pork, a hit when enjoying some adult beverages in bars (rum shops) across the Southern Caribbean.

You’ll Need…

1.5 lbs shrimp
1 tablespoon olive oil
1/4 teaspoon black pepper
1/2 teaspoon salt
2 tablespoon veg oil
1 tablespoon Caribbean green seasoning
1 habanero pepper (sliced – include seeds)
5 wiri wiri pepper
3 pimento peppers (sliced – include seeds)
1.5 tablespoon geera (roasted cumin)
1 teaspoon cumin seeds
1/2 teaspoon coriander seeds
3 cloves garlic (diced)
1 scallion (chopped)
1 teaspoon roasted geera (cumin) for the cooking part
2 tablespoon cilantro (chopped)

Important. This dish is supposed to be spicy, so remember to wash your hands with soap and water immediately after handling the spicy peppers. Additionally, if doing this recipe gluten free, be sure to go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs.

Peel, devin and wash the shrimp (drain dry), then season with the salt, black pepper, olive oil, roasted geera and Caribbean Green Seasoning. Stir well and allow to marinate (if you have time) for an hour or so. In my case I cooked them immediately.

Place a wide heavy pan on a low flame, then go in with the veg oil. As it heats, add the cumin seeds, corriander, garlic, habanero pepper, scallion and pimento peppers (leave out if you can’t source them). Cook on a low flame for about 4 minutes. You may want to turn the fan over your stove on or at least open your kitchen window or risk having the habanero choke you as it cooks.

It’s now time to crank up the heat to med/high and add the seasoned shrimp. Stir well to coat with that lovely base of flavor we created. Be sure to use a wide pan as we need for the shrimp to not be crowded or they may want to boil.

The shrimp will cook quickly.. no need to over-cook. After about 4 minutes, you may take the heat off, add the Wiri Wiri peppers and chopped cilantro and give it a toss. Leave in the pan for another minute to allow the residual heat to brighten up the cilantro we added and warm through the Wiri Wiri peppers. Obviously.. do check for salt and adjust to your liking.

A quick and tasty dish you can rock in less than 10 minutes! You’re free to add a bit more Habanero (or scotch bonnet) peppers if you wish and I’d recommend eating this warm as the shrimp may go chewy if heated in a microwave later on. For an added punch of flavor you may go in with a squeeze of fresh lime juice as you turn off the heat.

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

Gluten Free Seafood

Bitter Melon (Carilie) With Shrimp Stir-fry.

January 23, 2019January 23, 20192 Comments

This past summer I finally got around to growing bitter melon (Carilie) successfully.. and if you’ve been a fan for a while you’ll know that it’s one of those ingredients I’ve disliked from the time I entered this world. If you’re wondering why I grew them in my garden, I guess I have two reasons. I wanted to prove I could do so in a cold climate like Canada where our growing seasoning is short and I know how much my mom and dad loves Carilie.

You’ll Need…

3 bitter melons
1 teaspoon curry powder
1/3 lb shrimp (or more)
1 teaspoon Caribbean Green Seasoning
2-3 tablespoon veg oil (divided)
1/2 teaspoon salt (adjust)
pinch of black pepper
1-5 birds eye peppers
3 cloves garlic (smashed)
ginger (sliced thin)
2 -3 tablespoon water
1 teaspoon brown sugar

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.

Peel, devin and wash the shrimp. Pat dry and season with the Caribbean Green Seasoning, curry powder and black pepper.

Heat a pan (I used a wok) on a medium flame and add 1/2 of the veg oil. Followed by the seasoned shrimp when the oil is hot. Stir for just over a minute then remove from the pan and set aside. We don’t want to overcook the shrimp.

With the flame now on low add the remaining oil, then go in with the bird’s eye peppers (give them a slice if you want to release some heat – see the video below). Cook on low for 2 minutes, then add the garlic and ginger. Stir well and cook for 30 seconds, so we don’t burn the garlic.

It’s now time to raise the heat to medium/low and add the prepped bitter melon. Basically you’ll trim off the ends, then cut it down the center length-wise. Then using a teaspoon you’ll scrape out the insides where there are the seeds etc and discard. Wash with cool water and slice into strips. (see the video below for the demo).

Add the pieces to the pan and give it a good stir to pick on the flavors already in the pan, followed by the salt and water.

The idea with the water is to help get the bitter melon tender. Cook on med/low for about 10 minutes or until tender. You can certainly adjust the cooking time if you want more crunchy or if you want it cooked softer. Taste for salt/adjust and if needed crank up the heat a bit if there’s still liquid at the bottom of the pan. The final thing you’ve got to do is add back the shrimp and brown sugar to the pan and cook for a minute, then you’re done.

Feel free to add a bit of chopped tomato if you’re concerned about the “bitterness” of the Carilie or you can do as I showed you all in a previous recipe – salt the Carilie after you slice them and allow to sit in the salt for about 30 minutes. Then squeeze and rinse off all the salt.

My dad is a diabetic and bitter melon is supposed to be a superfood for such illness. He also makes “tea” with the ‘bush’ (leaves/vines) of the plant. So with the abundance of both the vegetable and vines, he was in his own little word this summer, when they would come over on the weekends.

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

Gluten Free Sauces & Condiments Vegetarian

Fresh Pineapple Salsa Recipe.

May 28, 2025December 12, 20181 Comment

Most people tend to associate a freshly made Salsa with the summertime and hanging out in the back yard with friends, sipping cocktails (and beer) while patiently waiting for the stuff off the grill. However this holiday season there’s no reason to not make this quick and simple Pineapple Salsa to add a bit of the warm tropics to your party. I guess the same can be said for when it’s the height of winter and you’re engaged in supporting your favorite sporting team on television.

You’ll Need…

1 small ripe pineapple (abt 1 1/2 cups | ripe)
2 cups diced tomatoes (diced)
1/2 cup cilantro (chopped finely)
1 clove garlic
1 med red onion (diced)
1/2 teaspoon salt
1/8 teaspoon black pepper
1 lime (juice)
1 jalapeno pepper (diced)

How To Peel & Trim A Pineapple << Click to watch the demo video!

When shopping for a pineapple please try to get one that’s not green in color (should be a mixture of green and yellow or all yellow). With no blemishes or rotting top leaves and there must a fragrant scent if you were to hold it up to your nose. Make sure it’s also firm.

This is so simple you really don’t need a recipe, plus it’s a shame more people don’t make their own but resort to paying those expensive prices the local grocery stores charge for the pre-made stuff. Crush the garlic, finely chop the cilantro and try to dice the other ingredients the same size. Yes it may take a little effort, but it’s worth it.

Place everything in a large bowl then go in with the salt, black pepper and lime juice and give it all a good stir. Adjust the salt if you find it a bit tart and you can certainly add a bit of finely diced habanero or scotch bonnet pepper if you want a more pronounced kick.

If you want you can substitute lemon juice for the lime juice or add a bit of both. Allow the salsa to marinate in the fridge for an hr or so before serving and give it a final toss before bringing it out to your guests. If you find that the pineapple is a bit tart you can add a teaspoon of brown sugar or honey to the mix.

If you wanted to add some diced mango to the salsa I’m sure your family and guests will approve.

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

Gluten Free Side Dishes Vegetarian

Outstanding Kale Salad.

May 27, 2025December 9, 2018Leave a Comment

Lately I’ve been doing a series on YouTube called #MeatFreeMondays and it’s been an overwhelming success with fans, though some of the recipes are not necessarily “Caribbean”. The following Kale Salad is one of those demos I shared a while back… which in my humble opinion is one of the best ways to put Kale to use. Kale can be somewhat tough, so by bruising the leaves it breaks down some of the fiber and makes it much more delicious. Especially with the quick vinaigrette we’ll dress it with.

You’ll Need…

1 bunch Kale (about 1 – 1 1/2 lbs)
1/2 small red Cabbage
1 avocado (cubed)
1 small shallot (diced fine)
1/2 cup olive oil
1/3 cup red wine vinegar
1 heaping teaspoon sugar (white)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 lemon

1 cup nuts (mixed)
1 teaspoon olive oil
1/4 teaspoon curry powder

Important! If doing this recipe Gluten Free please go through the entire list of ingredients to make sure they meet your specific Gluten Free dietary requirements.

Trim the Kale (remove the tough ribs and discard), then rip into bite-sized pieces and wash well with cool water.

Cut the cabbage into strips and add to the Kale.

In a bowl whisk the shallot, salt, black pepper, lemon juice, vinegar and sugar together. Then pour over the cabbage/kale combo. If you wanted to add some dried pepper flakes or some freshly diced Birds Eye pepper to the dressing, feel free to do so.

Mix well, then go in with your hands and be rough – squeeze the kale and cabbage as to bruise the leaves. Try you best to really break down the Kale so it’s easier to enjoy in the salad.

Heat the olive oil in a wide pan (or a dry pan if you wish) on low heat and toast the nuts to warm them through and to help bring out a bit of the ‘nutty’ flavor in them. Toss in the curry powder (optional) and cook for a few minutes. I used a variety of nuts, but you can stick to one of your faves. Now top the salad with the diced avocado and nuts… dig in.

In under ten minutes you’ll be enjoying one of the best kale salads you’ve ever had- guaranteed! But be sure to be rough with the kale leaves when you work in the dressing or you’ll find it a bit chewy.

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

Gluten Free Meat & Poultry

Curry Chicken With Bodi (aka Yard Bean or Bora).

May 27, 2025December 4, 2018Leave a Comment

Here’s a dish I grew up enjoying, but rather than starting with the chicken as I’m about to show you, mom would typically use curry or stewed chicken she made the day before. After sharing similar recipes using both French and String Beans, I was asked to do this version.. with Bodi (aka Bora or Yard Beans). The only real difference in using Bodi is that it can be a bit tougher and needs a few extra minutes to go fully tender.

You’ll Need…

3 lbs chicken (cut into 2-3 inch pieces)
1 tablespoon Caribbean Green Seasoning
1 teaspoon salt (adjust)
1/4 teaspoon black pepper
1/4 scotch bonnet pepper (optional)
2 tablespoon veg oil
2 – 2 1/2 tablespoon curry powder
1/4 teaspoon cumin seeds (geera)
1 shallot (or small onion)
5-7 cloves garlic
1 bundle Bodi (about 4-5 cups when trimmed)
1 – 1 1/2 cup water

Note: Add more Scotch Bonnet when cooking the ‘curry’ at the start for an extra kick to the dish. Important! If doing this dish gluten free, please go through the entire list of ingredients to make sure they meet with specific gluten free dietary needs. Especially the curry powder you use as some may have flour as a filler.

Clean and trim the chicken (fat and skin etc) then season with the salt, black pepper, Caribbean Green Seasoning and scotch bonnet pepper. Be sure to wash your hands with soap and water after handling the spicy pepper. Allow to marinate for 1/2 hour.

During this time you can trim and prep the Bodi. Cut off the tips (discard) then cut into 1-1 1/2 inch pieces, wash with cool water. To keep it fresh I usually leave the trimmed bodi (any beans I use) covered in cool water in a deep bowl.

Heat the veg oil in a deep pot on a medium flame, then go in with the sliced shallot (substitute an onion if necessary) , and garlic. Turn the heat to as low as it will go and cook for about 3-4 minutes. I added a few extra slices of scotch bonnet pepper for an extra kick.

Add the cumin seeds and stir well, then add the curry powder and cook for another 3-5 minutes. This will ensure we won’t get a “raw” curry taste at the end, plus it will allow the spices which makes up the curry powder to bloom and give us an amazing curry base. The longer you cook the ‘curry’ the darker it will get. Heat still on low as we don’t want things to burn.

Now crank-up the heat to high and start adding the marinated chicken to the pot. Yes it’s ok if the marinade goes in too. Stir well to coat the chicken with that lovely curry base.

Put the lid on the pot and turn the heat down to medium. It will spring it’s own natural juices. after bout 5-7 minutes, remove the lid, crank up the heat and burn off that liquid. That will infuse the chicken with the curry flavor. Then add the trimmed Bodi to the pot and stir well. heat on high.

Swish around the water in the same bowl you marinated the chicken in to pick up any remaining marinade, then add that water to the pot. Bring to a boil, then reduce to a simmer and cook with the lid on for about 25-30 minutes.

After 25 minutes or so the bodi should be nice and tender and the chicken fully cooked. You may check for salt and adjust accordingly and you have the option of having a gravy or turn the heat up to burn off all the liquid. I was serving this on rice so I wanted a bit of gravy.

An amazing curry dish with chicken and beans, packed with Caribbean goodness. Excellent served with hot roti, rice or a side dish as you’d normally serve.

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