gluten free

“Dad, can you make me chow?” No Mango! “How about shrimp?” That was the brief discussion between Tehya and I a few weeks back when she got her routine craving for mango chow. A spicy pickle usually made with green (tart) mangoes, or any of the variety of fruits we have in the Caribbean. Had to admit, it was a brilliant idea. We both enjoy shrimp cocktail and with the sort of spicy base.. could this be the “Caribbean” version of shrimp cocktail?

This WILL be your go-to dish for summer parties, BBQs and cookouts! It’s so easy to put together, quite impressive visually when served and bold with flavors of the islands.

You’ll Need…

1 lb medium shrimp
1 scallion
1 scotch bonnet pepper
1 lime
1/2 orange
1/4 teaspoon salt
1 tablespoon chopped cilantro
2 cloves garlic

* I used previously cleaned and cooked shrimp you’d normally get in the frozen section of your fish market or grocery store. The idea is to make this a no-fuss recipe. 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.

Thaw the shrimp, rinse with cold water and drain/dry with paper towels. (leave the tail on for better presentation)

Chop the cilantro (in the Caribbean we’d normally use shado beni, aka culantro) and scallions, crush the garlic and finely mince the scotch bonnet pepper. I didn’t add any of the seeds of the scotch bonnet. Be mindful that this will be VERY spicy, so kindly use as much of the pepper as you can handle. Be mindful of your guests as well. Wash your hands with soap and water immediately after handling such hot peppers. Any spicy pepper will work.. especially Habaneros which will have a lovely fruity undertone.

I did say this was easy right? Add everything to a mixing bowl and toss well. You’re done! Allow this marinate and chill in the fridge for about 20 minutes before serving.

You can obviously use this as a salad, but I would recommend treating this like you would shrimp cocktail.. give your guests a toothpick and have them dig in. To help stretch this a bit, you can add cherry tomatoes, cubed cucumber, diced mango or strawberries. In a previous recipe I made this into more of a salad, where I even went in with diced ripe avocado.

Serve this up at your gig or take it to the next party you’re invited to and watch the praise roll in.

Asparagus In Stewed Salted Cod.

June 28, 2016June 20, 2016Leave a Comment

After moving to Canada I was exposed to many ‘new’ ingredients, which were not found in the typical Caribbean garden or market. One such ingredient which became an immediate hit with my taste buds was asparagus. Normally I’d grill them, but early in the season when it’s still a bit too cold to go outside and spark up the grill, I like doing this sort of stew (stir-fry for many). Based on the method we use for making a saltfish (salted cod) stew in the Caribbean, this is certainly one of the best ways to enjoy asparagus.

You’ll Need..

1 cup prepared saltfish (salted cod)
1/2 large onion
1 clove garlic (optional)
1 Cubanelle pepper (or bell)
1 lb asparagus
2 tablespoon veg oil (olive or coconut is better)
1/4 teaspoon black pepper
8-10 cherry tomatoes
2 scallions
3-4 sprigs thyme

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.

CLICK HERE to learn how to prepare salted cod (salted fish) for everyday use in dishes.

Prepare the salted cod (or dry salted fish of choice). Basically you’ll soak in water or boil to re-hydrate and remove most of the salt it’s cured in. Then shred into small pieces and set aside.

Now prepare the other ingredients. Remove the woody ends of the asparagus (and discard), then cut into 1 inch pieces. Chop the onion, pepper and scallion. Finely chop the garlic and slice the cherry tomatoes in half. You can use a large tomato cubed if you want.

Heat the oil on a low flame in a wide pan, then add the pieces of prepared salted cod and cook on LOW for about 3 minutes.

Add the garlic, thyme and black pepper and cook gently for another 2 minutes. Then turn up the heat to medium and add the sliced onion, and pepper. Cook for 2 minutes, now go in with all the other ingredients and cook on med-high for 3-5 minutes.

You can personalize this dish according to how ‘cooked’ you like your asparagus. I personally like them with a little crunch, so this cooking time was enough. You’ll notice that I didn’t add any salt to the dish as the residual salt from the fish was enough for my liking. Feel free to adjust.

Do you have a favorite way of preparing asparagus? I’d love to hear about it in the comment section below.

Seafood

Cabbage With Smoked Herrings

July 5, 2016May 8, 2016Leave a Comment

Here’s another one of those dishes I hated as a kid growing up on the islands. Both the smoked herrings and the cabbage were etched into my don’t eat list, but as an adult they’re two ingredients I not only use on the regular, but crave. The scent of dad roasting the smoked herrings (back then the choice were whole fish) on an open flame to give it extra flavor and to help remove the skin and bones, wasn’t pleasant. That said.. even when using the fillets as I’m about to do, know that it will impart a distinct scent throughout your kitchen/home.

You’ll Need…

8 smoked herring fillets
2 scallions
3-4 cups cabbage (about 1/3 of a medium cabbage)
2 cloves garlic
2 birds eye pepper (any spicy pepper you like)
1/4 teaspoon black pepper
2 tablespoon olive oil
3-4 sprigs thyme
2 scallions
1 large tomato (or 8 grape)

Important: If you’re doing this recipe gluten free, do go through the entire list of ingredients to ensure they meet with your specific gluten free dietary needs.

The first thing we’ve got to do is shred the smoked herring fillets. To make this step easy, place the fillets in a bowl and cover with hot/boiling water. Allow them to soak (until they are cool enough to handle) then pour the water out, squeeze dry and shred. The fillets can be a bit oily and have a very strong ‘smoke’ scent, so you may want to wear gloves or the scent will remain on your fingers for some time. You will see tiny bones which are harmless for the most part.. if you come across any tough bones or bits, do remove and discard.

As the fillets soak, you can prep the other ingredients. Finely chop the garlic, bird’s eye pepper (you can use scotch bonnet or any pepper you like), chop the scallions and tomato. Remove the outer layer and core of the cabbage and shred. Remember that by including the seeds of the pepper I’m asking for HEAT.. remove the seeds it you want to tone things down a bit.

Heat the olive oil in a wide pan on a low flame, then add the shredded smoked herring, toss then add everything except the cabbage and tomato. Stir well and cook for 3-4 minutes.

It’s now time to add the shredded cabbage, toss and top with the tomato. Please don’t use a lid or the cabbage will have the tendency to spring a bit of liquid. Turn the heat up to medium and cook for 4-5 minutes. You can personalize the dish by cooking longer (I like the cabbage to have a bit of a crunch) and add salt. I didn’t need salt as I find that the cured/smoked herrings are already salty.

While using the prepared herring fillets is not ‘traditional’, it’s very convenient and you won’t be able to tell the difference in the final dish. Well, my dad does as he doesn’t get that ‘roasted’ flavor he appreciates. If using the whole fish (dry smoked) you may have to boil them instead of just topping with hot water as I did, before you remove the skin and bones.

Gluten Free Meat & Poultry

Quick Ham Pineapple Fried Rice.

May 27, 2025April 11, 2016Leave a Comment

If you follow me on Instagram you would have seen me (just after the holidays) post the pic of me surrounded by a ton of plastic containers. When you visit mom and dad it’s always a time to eat like a KING and have enough food to return home with. Basically I went prepared for the leftover train. This recipe is a byproduct of that visit and the volume of irie food which accompanied us home. By now you should have guessed that I luv fried rice (there are several recipes posted here) and this one certainly delivers.

* This recipe will be enough for two people.

You’ll Need…

1/2 cup cubed ham
1/2 cup pineapple
tablespoon veg oil
1 clove garlic (diced fine)
1/4 teaspoon grated ginger
1/2 cup bell pepper (diced)
1/4 teaspoon black pepper
2 cups cooked rice (chilled)
1 teaspoon soy sauce
1 teaspoon oyster sauce
1 scallion (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 soya and oyster sauces.

Prep all the ingredients as this will be a very quick recipe. Heat the oil on a medium flame then go in with the garlic and cook for 20 seconds or so (don’t burn), now go in with the ham, bell pepper and grated ginger and cook another minute or so.

It’s now time to add the rice and other ingredients and stir well. I would recommend having the rice chilled as it will give you a lovely grainy texture when the dish is done. I used pre-cooked brown parboiled rice, but you can use white rice (any rice you have/like).

So simple and quick, you’ll be eating in less than 10 minutes.

You can certainly personalize this by adding any of your fav vegetables and do remember to taste at the end for salt and adjust accordingly. My rice was cooked with salt and the soy sauce I used was enough to properly season this for me. If you’d like to give it a little ‘kick’ you can go in with some diced hot pepper (your choice). I’m NOT a fan of eggs in my fried rice, but you o your thing.

Gluten Free Meat & Poultry

Coconut Curry Venison (deer).

May 28, 2025April 6, 2016Leave a Comment

Any sort of game, including deer (venison) is what we call “wild meat” in the Caribbean and for the most part it’s a sort of cherished delicacy, especially around Christmas and Carnival time. I have very fond childhood memories of going hunting with my brother and dad and into my early teens we would venture out with my friends. Though I went to school in San Fernando (city), most of my spare time was spent in the country side of Guaracara, so you’d find that I’m an outdoors person at heart.

You’ll Need…

3 lbs Venison
1 heaping tablespoon Caribbean Green Seasoning
2 tablespoon + 1 teaspoon Curry Powder
1/2 teaspoon salt
3 slices ginger
1 tomato
1/2 small onion
5 cloves garlic
1/2 cup water
1 1/2 cups coconut milk
2 scallion (chopped)
3 sprigs thyme
1 scotch bonnet pepper
1/4 teaspoon black pepper
5 allspice berries
Cilantro or Shado Beni garnish

IMPORTANT: If doing this recipe gluten free, please go through the entire list of ingredients (especially the curry powder which could have flour as a filler) to ensure everything meets with your gluten free dietary needs.

Have your butcher cut the venison into 1 inch pieces and if there’s bones, please include it as it adds wonderful flavors to the finished curry. Wash with lemon or lime juice (not mentioned in the ingredient list) and water and drain. Then season with the tomato, salt, black pepper, 1 tablespoon of curry powder, Caribbean Green Seasoning, scallion and scotch bonnet pepper. You can leave out the seeds of the pepper to help control the heat level and remember to wash your hands with soap and water after handling. Please allow this to marinate for a couple hours or overnight in the fridge.

Heat the vegetable oil on a medium heat in a heavy pot, then add the diced onion and garlic and cook on LOW for about 3-4 minutes. Then add the curry powder and continue cooking on LOW for another 3-5 minutes. This will toast the spices which makes up the curry blend and also cook off any raw flavors of the curry you could potentially get when the dish is finished cooking.

Now turn up the heat to high and start adding the seasoned/marinated pieces of venison. Yes, it’s ok if the marinade going into the pot. Stir well, bring to a boil.. it will spring it’s own juices and add the ginger and thyme. Reduce to a simmer, cover the pot and let it go for about 10 minutes.

Remove the lid and crank up the heat to high to burn off all that liquid. This step will help to infuse the meat with that rich curry goodness. In the same bowl you marinated the pieces of deer, swish around the 1/2 cup of water to pick up any remaining marinade.

After all the liquid is burnt off it’s time to pour in that water, the coconut milk and all spice berries and bring to a boil.

Reduce to a simmer, cover the pot and allow it to cook until tender. It can take between 2.5 and 3 hrs to get fall-off-the-bone tender. After 2.5 hrs it’s time personalize things a bit… cook longer if you want it more tender, adjust the salt and crank up the heat to get the gravy to the consistency you like. If you find that while cooking you’re out of liquid, you can always add a bit more water.

Turn off the stove and top with the chopped shado beni (culantro) or cilantro. You now have a brilliant rich curry using “wild meat”! The funny thing about hunting as a kid on the islands is that for the most part we were hardly ever successful, but that adventure was so much fun.

Gluten Free Meat & Poultry

Curry Pork With String Beans.

May 27, 2025January 27, 2016Leave a Comment

I may have mentioned before that while growing up on the islands mom never made any sort of curry dishes with pork, so I credit my aunt Victoria (I speak about her in my book) for passing the basics of this recipe on to me, when I lived with her during my early years in Canada. Her version included a bit more cooking (I like my beans with a slight crunch) and a little heavier on the curry, so this version of curry pork with green beans is personalized to my liking.

You’ll Need…

1 lb pork (cubed)
1 heaping tablespoon Caribbean green seasoning
2 tablespoon curry powder
1/2 scotch bonnet pepper
4 cloves garlic
1 shallot (or small onion)
1/4 teaspoon black pepper
1/2 teaspoon salt
1 tomato (diced)
1 teaspoon ketchup
1 teaspoon grated ginger
2 cups water
1 1/2 lbs green beans (trimmed)

Note: If doing this recipe gluten free, please go through the entire list of ingredients to ensure the meet with your specific gluten free dietary needs – especially the curry powder which could contain flour as a filler.

Start but cutting the pork (use a cheap cut with a bit of marbling) into 1 inch pieces, wash (with lemon or lime juice and water – not mentioned in the ingredient list) and drain. Now season with the salt, black pepper, tomato, Caribbean green seasoning, ketchup, grated ginger and scotch bonnet pepper (don’t use any seeds nor white membrane surrounding the seeds – that’s where it’s most hot). Stir well and allow to marinate for an hour or two.

It’s now time to heat the oil in a pan (I like using a non stick pan when cooking curry so I can use less oil) on low heat, then go in with the crushed garlic and sliced shallot. Cook on low for 3 minutes, then add the curry powder and cook another 4 minutes. This will toast the spices which makes up a curry blend and allow for a wicked base of flavors.

Turn up the heat to medium/high and add the marinated pieces of pork. Yes, it’s ok if the marinade goes into the pan as well. Stir well, turn down to medium, lid closed and cook for 10 minutes. It will spring its own natural juices. Stir every 3-4 minutes.

As the pork cooks, you can trim your beans (use french beans, string beans or bodi aka yard beans if you wish).. trim off the ends (discard) and cut into 1 to 1.5 inch pieces.

To infuse the pieces of pork with that lovely curry flavor, it’s now time to remove the lid, turn up the heat and burn off all accumulated liquid.

In the same bowl you marinated the pork, add the two cups of water to pick up any remaining marinade. Now add that water to the pan and bring to a boil. Lower to a simmer/rolling boil and cook for 25 minutes (lid slightly ajar).

At this point you should add the beans of choice and stir well. Bring to a boil and cook for 10 minutes (as mentioned I like my beans with a bit of texture) or until the beans are tender to your liking. If you’re using bodi it may take a bit longer to cook.

You can cook off any remaining liquid, but I usually like the bit of gravy to go with my hot steamed rice or sada roti. Remember to taste for salt and adjust according as I find the salt we seasoned the pork with is enough for my liking. To add a bit of color to the dish you can add a bit of diced tomatoes after you turn off the stove – the residual heat will warm that through nicely.