gluten free

If you’re looking for a bit of luck in the new year while enjoying a delightful dish, I got you. It’s said that by cooking/enjoying black eye peas on the first day of the new year, brings a wealth of good luck the entire year. So I thought I’d put my leftover ham bone to use and share the recipe with you. Typically I’d do a traditional Caribbean soup with my ham bone, but I thought it would be an excellent way to add additional flavor to the somewhat bland black eye peas. Did you know that black eye peas is really a bean?

You’ll Need…

2 cups black eye peas (dry)
6 cups water (for soaking the peas)
6 cups water (cooking the peas)
1 large onion
3 cloves garlic
1 ham bone
1-2 cups diced ham
1 1/2 cup coconut milk
4-6 allspice berries
4-6 sprigs thyme
1 whole scotch bonnet pepper (optional)
1/2 teaspoon salt (adjust)
1/4 teaspoon black pepper
2 bay leaf
2 large carrots
1 tablespoon brown sugar
1 tablespoon olive oil
2 tablespoon parsley (topping for the end)

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.

Pick though the black eye peas to make sure there’s no debris and give it a wash. Then place then in a deep bowl with 6 cups of water to soak overnight or for at least 4 hours. This will allow the peas to cook faster and to help with digestion when it’s cooked.

Heat the oil in a deep pot on medium heat, then add the onion and garlic – turn the heat down to low and allow it to cook gently for 3-5 minutes. After which you can go in with the thyme, black pepper, allspice and diced pieces of ham. Continue cooking on low for another 3-4 minutes. The goal is to render out any fat in the ham pieces to give the dish a ton of flavor. You can now go in with the ham bone and stir well.

Add the diced carrots and stir well. Turn you heat up to high and go in with all the other ingredients (except the scotch bonnet pepper and parsley) and bring to a boil.

As it comes to a boil skim off any froth at the top and discard. Reduce to a gentle simmer and add the whole scotch bonnet pepper. Do NOT break the pepper or you will release the beast (heat). Place the lid slightly ajar on the pot and allow it to cook for about 1 hour and 40 minutes or so.

If you don’t have a ham bone, you can always use smoked turkey, bacon, pancetta, ham hocks, salted pig tails / salted beef.. or you can do this fully vegetarian by leaving out the meat element and doing a half and half split with the water and more coconut milk. Remember if you’re using salted pigtails or beef you’ll need to boilit bit first to help tenderize and remove most of the salt it was cured in.

By now the peas should be tender. If not, cook for a big longer (add more liquid if needed). Taste for salt and adjust accordingly – I didn’t go heavy on salt as I knew the ham I used was a bit salty already. So if using a ham bone or any salty meat, don’t adjust until near the end.

Remember to fish out the whole allspice berries, bay leaf and sprigs from the thyme before serving and after 45 minutes you can remove the scotch bonnet pepper so you don’t risk breaking it.

If you find it’s a bit too runny you can always use the back of your spoon to crush some of the black eye peas, but do keep in mind that this will thicken considerably as it cools. Top with the chopped parsley for a bit of color and added freshness as you turn off the stove.

Will this black eye peas dish bring you luck? That I can’t confirm, but I do know it’s a lovely dish to serve and enjoy with your family and friends as we start 2017. If you want you can also add some flour dumplings the last 10 minutes (spinners) and make this a more ‘complete’ meal.

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Amazing Sorfran Rice [Vegan + Gluten Free].

May 28, 2025December 20, 20164 Comments

Before I get to the recipe I’d like to mention that in the Southern Caribbean what we ‘call’ Saffron (or sorfran) is really turmeric and NOT Saffron. Saffron is a spice derived from the flower of Crocus sativus, commonly known as the “saffron crocus”. As we continue with the 5 days of Christmas recipes, chef Marc is joining us to share his take on this tasty vegan Sorfran rice (Turmeric Rice Pilaf) A lovely one-pot dish which is packed with layers of flavor, is gluten free and something you’ll be proud to have on your holiday dinner table.

You’ll Need…

4 cups Jasmine rice
2 large carrots (diced)
3 cloves garlic (diced)
2 scallions (chopped)
2 stalks celery (diced)
2 shallots (diced)
1 red bell pepper (diced)
1 green bell pepper (diced)
2 tablespoon coconut oil
2 tablespoon olive oil (divided)
1 tablespoon salt (divided)
3 tablespoon parsley (chopped)
1/2 cup raisins
3/4 teaspoon turmeric
4 1/2 cups veg stock (use chicken if not doing this vegan/vegetarian)
2 scotch bonnet peppers (leave whole)
1/4 teaspoon black pepper
4 sprigs thyme

IMPORTANT! If doing this rice dish gluten free, do go through the entire list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the stock you choose to use.

Please try to dice your vegetables the same size so they cook evenly. Give the garlic and shallots a fine dice and remove the leaves off the sprigs of thyme. The goal is to have everything prepped and ready, so you’ll get the dish done with ease and speed.

In a wide pan (one with a lid) on a medium/high heat, add the coconut oil and about 1/2 of the olive oil. Then add the diced carrots, celery and shallots. Stir well and cook for about 3-4 minutes.

Now go in with the black pepper, 1/2 the salt, thyme and turmeric. Stir well and cook for 30 seconds, then add the peppers, raisins and the rest of the salt. Mix well and cook for another 30 seconds.

It’s now time to add the raisins and scallions.. then the rice! DON’T wash the rice. I know this will seem strange to the average Caribbean person as we always wash our rice. but according to chef Marc, he wants to coat the rice grains with the base of flavor (and oil) he created and a wet rice grain will not allow for this (watch the video below as he explains). Stir well, add a bit more black pepper if you wish and drizzle in the rest of the olive oil to really coat the rice grains.

Make sure your heat is on high and add the veg stock and give it a quick stir and float the 2 scotch bonnet peppers WHOLE – DON’T Break! Cover the pot immediately (please make sure all the ingredients – except the parsley are now in the pot). We’ll wait for it to come up to a boil, then reduce the heat to low and cook for 25-30 minutes. At NO time do you open the pot or stir. I noticed Marc used a non stick pan, so I’d recommend you do the same (it helps to not have burnt rice at the bottom if by chance you slightly over-cook it).

By now all the liquid would have be burnt off and you’ll be left with plum (grainy) rice, surrounded by perfectly cooked vegetables. Turn off the heat, REMOVE the scotch bonnet peppers – again – do NOT break them and top with the chopped parsley. Fluff/mix and get ready to enjoy one of the most tasty vegan rice dishes you’ve ever had.

Yes, you can leave it to rest a bit after you turn off the stove, but according to chef Marc.. WHY? Get in there and enjoy! Special thanks to Chef Marc for sharing this delightful gluten free (and vegan) rice dish for our holiday series.

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Gluten Free Vegan

Carrot Pumpkin Rice (Vegan + Gluten Free)

May 28, 2025December 9, 2016Leave a Comment

While I’m a HUGE fan of rice, I’m not overly fond of Basmati or any of the sort of scented rice which are widely available. However I find that when I make rice dishes with pumpkin, carrots or even coconut milk, using Basmati rice really enhances the dish overall. This vegetarian rice dish is very easy to put together and after the initial ‘cooking’ there’s no “work” for you, so you can sit back with your favorite beverage while the rice cooker does all the work.

You’ll Need…

1 tablespoon olive oil
1 small onion (diced)
1 clove garlic (diced)
1 scallion (chopped)
1/4 teaspoon black pepper
1 teaspoon salt
5 sprigs thyme
1 cup cubed pumpkin
1/2 teaspoon turmeric
1 carrot (grated)
3 cups basmati rice
water (according to your rice cooker)
3/4 cup coconut milk

Important: Please go through the entire list of ingredients to make sure they meet with your specific vegan and gluten free dietary needs.

Heat the olive oil on a medium flame in a wide saucepan, then go in with the onion, garlic, thyme and scallion. Then turn the heat down to low and cook for about 3-4 minutes before adding the cubed pumpkin. Cook on low for another 5 minutes or so.

Add the turmeric as well as the black pepper and mix well, cook for another minute or two. Finally add the grated carrot, mix and turn off the heat. The residual heat will soften the carrot a bit.

Place the rice in your rice cooker (I washed it first, but it’s up to you how you treat rice – basically you place the rice in a bowl, cover with water and massage with your hands/fingers.. drain the cloudy water and repeat until the water runs relatively clear) and top it with water according to your rice cooker instructions.

Add everything from the sauce pan, along with the salt and stir. Finally go in with the coconut milk and give it a quick stir. Turn on your rice cooker and allow it to do it’s thing. As it came up to a boil I gave it a stir and walked away (with it covered). When the rice cooker is finished cooking I usually turn it off completely (I find if I leave it on the ‘warm’ setting it creates a thick crust on the bottom). After 10-15 minutes after shutting it down, I go in with a fork and fluff the rice.

A stunning basmati rice dish, with flavors (and textures) of pumpkin, carrots and coconut milk. Not only will the turmeric help give this a wonderful color, it does help in adding a unique overall flavor. Please keep in mind that this dish will work with any rice you prefer, just match the cooking time accordingly with your rice cooker.

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Meat & Poultry

Jamaican Curry Goat Recipe.

May 28, 2025December 5, 20169 Comments

While we use the same ingredients and for the most part cook similar dishes, you’ll find that as you travel across the West Indies the technique we employ on each island differs. That is exactly the case with one of the most famous dishes coming out of the Caribbean, Curry Goat. A curry goat from Trinidad and Tobago will most certainly be different than one from Grenada and just as unique as one done in a Guyanese or Haitian home. I’ve shared several methods of cooking curry goat so far, but it seems we’ve not had a go at a Jamaican version, until now.

You’ll Need…

2 1/2 lbs goat
3/4 teaspoon salt
2 small onions (or 1 large)
1/2 scotch bonnet pepper
1 1/2 – 2 tablespoon curry powder
2 tablespoon veg oil
5 sprigs thyme
2 scallions (chopped)
1 bay leaf (optional)
8 allspice berries (aka pimento berries)
3 cups water
3 medium potatoes

IMPORTANT! If doing this recipe gluten free, kindly go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Especially the curry powder you use as it may contain flour as a filler. Wash your hands with soap and water immediately after handling such hot peppers.

I’d recommend using goat meat with bones as you’ll get much more flavor (and cheaper) than with boneless goat. Have your butcher cut the pieces for you as you’ll need a saw to cut through the bones. Wash the meat with water and the juice of a lime or lemon (not mentioned in the ingredient list), drain and get ready to season.

With the goat meat (washed) in a large bowl, go in with the salt, onion, scotch bonnet (I used a habanero..any hot pepper will work) and the curry powder. Give it a good stir (feel free to add a bit of olive oil to the marinade if you wish) and set it in the fridge to marinate overnight or at least 2 hours.

Heat the oil in a wide/heavy pan (one with a lid) on medium heat and add the pieces of marinated goat. Stir well and try to sear the pieces, while infusing that lovely curry base. Don’t cover the pot at this point. After about 5 minutes, it’s time to add the all the other ingredients except the water. Give everything a good mix in the pot Add the water to the bowl you seasoned the goat in and mix it around to pick up any remaining marinade.

Pour in the water, raise the heat to high, then as it comes to a boil reduce to a gentle simmer and cover the pot. Allow this to cook slowly for 1 1/2 hrs. The goal is to get it tender.

If you find that you’re running out of liquid in the pot you can always add a cup or two of hot water. It’s now time to add the potato (1/4) and tuck in under the liquid. Give another 30 minutes or so to fully cook.

By now you should have tender goat, thick gravy and soft pieces of potato. Taste for salt and adjust to your liking. I try not to play around much with the pot after adding the potatoes as I like them maintaining their shape and texture. BUT.. should you want to thicken your gravy even more, you can crush a couple pieces with the back of your spoon. Depending on how old the goat was (when it was butchered) the 2 hours of cooking time will be enough to have the meat falling off the bones (but that’s not always the case). The potato not only adds a lovely texture and taste to this curry goat, but it’s a great way to stretch 2 1/2 lbs of meat. As you turn off the stove you can top with some chopped parsley or cilantro as I did. Keep in mind that as it cools the gravy will thicken up a bit.

Feel free to add garlic, a stick of cinnamon and/or a bay leaf while cooking for even more unique flavor. If you’re familiar with how curry goat is cooked on the islands, you’ll identify the slight differences of this Jamaican curry goat recipe. Feel free to use lamb/ mutton instead of the goat for similar results.

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Gluten Free Meat & Poultry

Tasty Jerk Pork In The Oven.

May 27, 2025December 2, 20161 Comment

As many of you may know, I’m obsessed with cooking on an outdoor fire/grill/BBQ, so during the winter months I’m always looking for ways to recreate those same flavors indoors. YES I do brave the harsh Canadian winters and make use of my propane grill in the garage, but when temps hit below -40 C (with the windchill), iman not going outside. This recipe is a sort of tribute to Canada and the flavors of fall, while still delivering a unique Jamaican Jerk element.

You’ll Need…

1 pork loin (7-8lbs)
1 cup apple cider
1 cup orange juice
1/2 cup maple syrup
3 scallions
3 cloves garlic
1/4 cup soy sauce
5-10 sprigs thyme
1 teaspoon allspice
1/2 teaspoon nutmeg
1/2 teaspoon cinnamon
1 habanero pepper
1 large onion
3/4 teaspoon salt
4 large apples

1 cup bbq sauce (jerk or your fav)

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. Especially the soy sauce. I usually use a homemade jerk bbq sauce which I shared on this website a while back, but this time I simply opted for my fav store-bough sauce.

Place all the ingredients (except the pork, apples and bbq sauce) in a blender (you may need to give everything a rough chop) and pulse. You can go with a smooth puree or leave it a bit chunky for a bit more texture.

The apple cider, habanero peppers (grown in my garden) as well as the pure (organic) Maple Syrup are the flavors of Canada I mentioned above (along with the apples I got at an orchard) . Trim, wash and pat the pork loin (NOT tenderloin) dry and place in a dish or large/strong zipper bag. Now pour all of the marinade over it and massage well. Cover and place in the fridge overnight or for at least 4 hours. I purposely left the sort of cap of fat on the loin I was using as it will help to keep the pork moist as the fat renders while roasting in the oven. Place the fat side up when roasting.

The next day pre-heat your oven to 375 F while you get the roasting pan ready. Cut the apples in 1/4’s and place on the bottom of the roasting pan, then add the marinated pork loin. Now pour all the marinade over it and place in the oven – middle rack.

Roast uncovered for 2 1/2 hrs, but be sure to baste every 20-30 minutes or so. Then cover with tinfoil and cook another hour at the same temperature.

Now it’s time to take it out of the oven and spoon out 90% off the liquid into a sauce pan. Place the pork loin uncovered in the oven for another 30-35 minutes to develop that rich caramelized color and taste. Do keep basting with the little liquid we left back.

Bring the liquid in the saucepan to a boil, add the BBQ sauce (your fav), then reduce to a simmer. We’re now trying to reduce this by half, to intensify the flavors and thicken it up a bit. It took about 30 minutes. By which time the pork can now come out of the oven. Rest it for about 20-25 minutes before cutting into it.

You can make an apple sauce out of the cooked apples, but I couldn’t be bothered. Those apples infused wonderful fruity flavors into this oven jerk pork and an amazing aroma throughout my house (basically it served it’s purpose). This jerk pork done in the oven with those subtle Canadian flavors will be another one of those recipes I share which will become a regular in your household.

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Gluten Free Seafood

Tasty Curry Crab Simplified.

November 28, 2016November 26, 2016Leave a Comment

Curry Crab and Dumplings is one of the most iconic dishes on our sister island of Tobago. If you’ve ever had the pleasure of hitting the beach at Store Bay (where you also catch the glass bottom boats to Buccoo Reef and Nylon Pool), you’ve surely walked pass many of the food vendors selling this classic curry dish. While I’ve shared this recipe before, I was asked via Instagram to share a simplified version that’s easy to prepare and just as tasty as the classic I shared about 4 years ago.

You’ll Need…

3 lbs crab
3 tablespoon curry powder
1 teaspoon cumin seeds (geera)
2-3 tablespoon veg oil
1/2 teaspoon salt
1/4 teaspoon black pepper
5 cloves garlic
3/4 cup coconut milk
1 heaping table spoon Caribbean Green Seasoning
2 tablespoon chopped cilantro
1 small onion
2 pimento peppers (called seasoning peppers)
5 Bird Pepper (bird’s eye – or any pepper you have/like)

Important: If doing this recipe gluten free, please go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs. Especially the curry powder, as it may contain flour as a filler.

Place you washed/cleaned crab (cut in 1/4’s) into a large bowl and season with the salt, black pepper and Caribbean Green Seasoning. Stir well and get ready to cook, as we don’t really need this to marinate. If the crab you’re using has big claws, I’d recommend giving them a crack to help the seasoning and curry get in to add extra flavor.

Dice the seasoning pepper, garlic and onion. Now add the vegetable oil to a wide heavy pan on medium heat. Go in with the onion and garlic and turn the heat down to low. Cook for 1-2 minutes, then add the ‘seasoning’ peppers (don’t worry if you can’t source them) and continue cooking on low heat for another minute or two.

With the heat still on low go in with the cumin seeds (toss around), then the curry powder (your fav.. I used a Madras blend out of the Caribbean). This step will toast the curry powder and bring out that curry goodness we’re looking for. Cook for about 3-4 minutes, then add the bird peppers WHOLE (don’t break) and allow them to warm though for a minute.

Now it’s time to turn the heat to med/high and start adding the seasoned crab pieces. Stir well to de-glaze the pan and to coat the crab pieces with the curry base we created.

It’s now time to add the coconut milk and bring it up to a boil (lid on). Then reduce the heat to a simmer and allow it to cook for about 8-10 minutes. If you notice that the gravy is too thick or burning away too fast, add 1/2 – 3/4 cup water (not mentioned in the list of ingredients).

Taste for salt and adjust accordingly and please try your best to not break the peppers, unless you want it as spicy as it’s usually served in Tobago. As you turn off the stove, top with the chopped cilantro (Shado Beni would be normally used).

The classic curry crab is usually served with flour or cassava dumplings, but you can enjoy this with ground provisions (yams, dasheen, eddoes, cassava.. even boiled green bananas), roti, rice or as a side to any starch you like.

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