gluten free

About 12 years ago I shared my original take on Okra With Shrimp, and while that recipe is still very popular, I thought I’d share another version with slight differences with you. One of the most common questions I received after sharing a quick Reel on Instagram was, “can I use pre-cooked shrimp?“. The short answer is yes, however you won’t get much (if any) flavor from them.

You’ll Need…

2 lbs okra (trimmed)
3/4 lb small shrimp (washed, peeled, deveined)
1 lemon (juice)
3 tablespoon olive oil (divided)
1 teaspoon Caribbean Green Seasoning
3/4 tablespoon salt (divided)
3/4 tablespoon black pepper (divided)
1 teaspoon curry powder
1 medium onion (sliced)
5-7 cloves garlic (smashed)
1 scotch bonnet pepper (optional)

Notes! I used an entire Scotch Bonnet pepper in the recipe, but you can use as much as you can handle or leave it out. May I suggest you follow along with the video below as much about the recipe is discussed there. If doing this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

Season the cleaned shrimp with 1/3 of the salt, 1/3 of the black pepper, Caribbean Green Seasoning, Curry powder and 1 tablespoon of olive oil. Mix well and set aside as we prep the okra.

In the video I explained that I like to wash the okra (say ochro in the Caribbean) and allow them to air-dry for a bit before prepping. Which includes removing the stems and ends (discard), then cutting each into 1/4 inch pieces.

Using a dry non-stick (explained why in the video) on a medium flame, add the seasoned shrimp, stir and cook for 2-3 minutes. Then remove and set aside.

In the same pan add the remining olive oil and add the okra. Stir well, then add the remaining ingredients.

After about 25 minutes (try to maintain the same heat and stir every 5 minutes or so), the okra should have dark to golden edges and would have lost most of its moisture. As explained in the video, these dark edges bring out a lovely sweetness.

TIP! Use a wide non-stick frying pan to save on having to go heavy with oil and to avoid the okra pieces stacking up. This will create steam, which equals moisture and it will result in slimy okra.

Once you’re happy with the texture and color of the Okra, add the precooked shrimp back to the pan, stir well and cook for another 1-2 minutes.

Remember to taste and adjust the salt at the end, to your liking and may I recommend you have some hot Sada Roti on the side with this.

Easy Oven Roasted Snapper Recipe for Beginners.

March 10, 2024March 5, 2024Leave a Comment

Being in the Lenten season, it means there’s an increase in requests for more fish recipes. With that in mind and with my occasional craving for ocean fish (I dislike ‘sweet-water” fish, meaning anything from lakes and rivers), I figured I’d share a one-pan fish recipe. Something even the novice can easily put together with ease and confidence.

You’ll Need…

1 1/2 lb Snapper
2 lemons (divided)
8 sprigs thyme (divided)
8 cloves garlic (divided)
small bunch of parsley (divided)
3/4 tablespoon sea salt (divided)
1 teaspoon Italian seasoning
3/4 teaspoon red pepper flakes
1/2 teaspoon black pepper
1 1/4 cup olive oil
4-5 medium potatoes (pre-boiled)
2 bell peppers (rough chop)
1 medium zucchini (rough chop)

Notes! If making this recipe gluten free, please go through the full list of ingredients to make sure they meet your specific gluten free dietary requirements. May I suggest you follow along using the video below as much more about the recipe is discussed there.

Give the potatoes a good wash and boil in salted water until tender. There’s no need to peel them and the potato you decide to use is totally up to you. I used Yukon Gold. Set aside to cool.

Wash the fish with the juice of 1/2 a lemon and cool water, then give it a couple shallow cuts across the belly on both sides (see image below). In the cavity of the fish you’ll place 3 sprigs of thyme, 3 slices of lemon, 2 cloves of garlic sliced and 3 sprigs of parsley. Then tie with kitchen string to secure everything (explained in the video).

Next up is to make the seasoning or dressing to coat everything with. In a bowl place the olive oil, salt, black pepper, remaining parsley (chopped fine), remaining garlic (crushed), thyme leaves (remove from stems), and juice the remaining lemon. Then toss in the Italian seasoning and pepper flakes for a slight kick. Mix well to combine.

Preheat the oven to 400F. It’s important that you reserve 1/3 of this dressing to drizzle onto the fish after it comes out of the oven.

Place the stuffed fish, bell peppers, zucchini and pre-boiled potatoes onto the same roasting pan and coat with the 2/3 of the dressing we made. Mix well. Into the oven uncovered on the middle rack. See my tip on adding carrots in the video below.

Depending on the size of the fish you used, in 20 minutes you can remove it from the oven, drizzle on the remaining dressing and enjoy! If you want you can flip the vegetables 1/2 way though roasting. For a larger fish, you’ll need a few minutes more of roasting time. You can also squeeze on some fresh lemon juice before serving.

IMPORTANT! Whole fish (as I used) will have bones, so please be mindful of this when serving to children.

Gluten Free Seafood

Pong-Up Yam.

March 3, 2024March 3, 2024Leave a Comment

Way back in 2009 I shared the original Pong-up yam with saltfish recipe, a recipe that’s very dear to me as it reminds me of “home” and being a carefree lil fella on the islands. In that recipe we explored how it’s done from scratch, however with this version we’ll use leftover boiled yam and stewed saltfish.

You’ll Need…

1 tablespoon salted butter
1 medium onion (sliced)
1 medium tomato (diced)
1/4 teaspoon black pepper
1 cup leftover stewed saltfish
4 pieces Yam (preboiled in salted water)

Notes! I used leftover yam with the stewed saltfish (salted pollock), but you may use boiled green bananas, dasheen, cassava, eddoes or any pre-cooked ground provision with similar results as explained in the video. This is why I suggest you watch the video below as much more about the recipe itself is discussed there. If making this recipe gluten free, please go through the full list of ingredients to make sure they meet your specific gluten free dietary requirements.

Heat the butter in a saucepan on a medium flame, then add the onion, tomato and black pepper. Turn the heat to med/low and cook for 4 minutes or until the onion is soft and the tomato starts falling apart.

At this point you’ll add the stewed saltfish and mix well to heat through. Keep in mind that my stewed saltfish had scotch bonnet pepper in it, so there was already a spicy element to it. That said, if you want to add a bit of spicy pepper to the mix, do so when you add the onion and tomato.

Using the pestle from my mortar and pestle, I crushed the leftover yam.

Then it’s just a matter of adding the crushed yam to the pot and stir well to combine. Turn the heat up to medium and you’ll get a lovely crust forming. I used a non-stick pan and with my wooden spoon I scraped the bottom as I stirred everything. 4-5 minutes later and we’re done.

Mommy would serve this with hot Sada Roti (four people), but today I ate this as it was for lunch!

Gluten Free Meat & Poultry

Spicy and Flavorful Curry Duck Recipe – A Must-Try for Curry Lovers!

May 27, 2025February 19, 2024Leave a Comment

As a lil fella growing up on the islands, Curry Duck was never my thing. It’s funny how in my adult years, every couple months I get a serious craving for it. There’s something so comforting about a plate of rice, dhal and spicy curry duck, with a side of mango kuchela or pepper choka. It’s why I included this recipe in my #ComfortFood series on YouTube.

You’ll Need…

8-10 lbs duck (trimmed and washed)
2 limes (juice)
3/4 tablespoon salt
1 teaspoon black pepper
1 tablespoon gound masla
1 large tomato (diced)
2 heaping tablespoons Caribbean Green Seasoning
1 tablespoon grated ginger
2 scotch bonnet peppers (sliced)
1-2 tablespoon olive oil
2 medium onion (sliced)
12-14 cloves garlic
1/2 tablespoon cumin seeds (geera)
3 tablespoon curry powder
8 cups water
1 tablespoon anchar masala
3 scallion (fine chopped)
3 tablespoon chopped parsley

Notes! May I recommend that you follow along with the video below as much more about the recipe is explained there. Should you be doing this gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. Especially the curry powder you use as some may have ‘fillers’.

This is one of those instances where I highly recommend that you season and marinate the meat before cooking. Best case scenario, overnight. However, if you’re pressed for time, at least 2 hours.

Get your butcher to cut the duck into small pieces as your cleaver or large knife will shatter the bones and you’ll have fragments to deal with. Some Caribbean butchers will even skin (remove the skin) the duck for you for a small charge. In my case I removed most of the skin and fat that I could (explained in the video) and washed the meat with the juice of the limes and cool water. After-which it was drained and ready for seasoning.

Season with the salt, black pepper, ground masala, curry powder, Caribbean Green Seasoning, tomato and grated ginger. Mix well, cover with plastic wrap and place the fridge to marinate.

Take it out of the fridge at least 30 minutes before you’re ready to begin cooking.

Heat the oil in a large/heavy pot on medium heat and add the onion, garlic and cumin (geera) seeds. Stir and cook on a med/low flame for 3-4 minutes.

Then add the curry powder and stir well. Turn the heat down to low and cook for 4-5 minutes to bloom the spices which make up the curry powder.

It’s now time to turn the heat up to med/high and add the seasoned duck to the pot. The goal is to coat the pieces of meat with that lovely curry base we created.

You will notice that it will sprout a lot of natural juices, that’s what we want. As it comes to a boil, reduce the heat to med/low and place the lid on slightly ajar. Cook for 20 minutes, stirring every 4-5 minutes.

At this point, remove the lid off the pot and turn the heat up to medium high to completely burn off that liquid. This will infuse the pieces of duck with that deep curry flavor. The goal as explained in the video is to see the oil we started with at the bottom of the pot.

Then you’ll add the water to the same bowl you marinated the duck in and swish it around to pick up any remaining marinade. This water is then added to the pot to slowly cook the duck until fork tender.

Add the anchar masala and stir. (use ground roasted cumin if you cannot source the anchar masala)

Bring it to a boil, then reduce to between a rolling boil and simmer and cook with the lid on slightly ajar for about 1 hour to 1 hour and 15 minutes. Stir occasionally and add more water if required. I explain why I don’t use ‘stock’ instead of water in the video. Adding coconut milk will change the flavor, but you may certainly add some if you wish.

Depending on the age of the duck it may be fork tender at this point. Taste and adjust the salt to your liking and once you’re happy with the consistency of the gravy and tenderness of the meat, add the chopped parsley and scallions and stir well. Turn off the stove, cover the pot and allow it to sit for about 5 minutes to allow the things to come together before serving. Optionally, you may use culantro (shado beni) or cilantro instead.

During the cooking process you could have added a stick of cinnamon and/or a couple bay leaves. At the end you may also add a teaspoon of ground roasted geera (cumin) for that extra POP of flavor. I did use 2 green scotch bonnet peppers when I seasoned the duck, however you may add less or more, depending how spicy you want the finished curry duck to be.

After adding the water it took about 70 minutes for my duck to be tender!

You just learned how to make delicious curry duck at home.

Meat & Poultry

Spinach Rice Recipe: Nutritious and Flavorful One-Pot Dish.

May 27, 2025February 10, 2024Leave a Comment

The traditional way this dish is made is with Dasheen Bush Bhagi (tender leaves of the Taro plant), however being in Canada means that securing decent Taro leaves is very challenging. Yes, I could drive to Toronto to the many West Indian grocers, but from experience I know that it’s insanely expensive and the quality is (most instances) terrible. Everyday baby spinach, which is easily sourced at any local grocery store is an excellent replacement.

You’ll Need…

1 tablespoon olive oil
2-3 lbs prepared salted pig tails
1 lemon (juice)
4 sprigs thyme
2 scallions (chopped)
1 pimento pepper (chopped)
1 small onion (sliced)
3/4 teaspoon black pepper
1 1/2 cups diced pumpkin
8 okra (ochro) chopped
1/2 lb baby spinach (chopped)
2 cup par-boiled brown rice (wash)
3/4 teaspoon salt (see note)
2 cups coconut milk
2 cups water
1 scotch bonnet pepper

Notes! May I recommend that you watch the video below to follow along as much more about the recipe is discussed there. Get your butcher to cut the pig tails for you or boil them whole (full lengths) and when tender, cut into smaller pieces. Even though the salted pig tails were boiled, there will still be remnants of salt which they were cured in. With that in mind, adjust the salt later on.

Before we get started we’ll need to boil the salted pig tail pieces for 1 hr and 15 minutes (as explained in the video) to help tenderize them and to remove most of the salt it was cured in. I had my butcher cut them into 1 1/2 inch pieces, which I washed with the juice of a lemon. Then they were boiled for 30 minutes, that water was then discarded and a fresh batch of water was used for the remaining cooking time.

In a deep pan add the oil on a medium/low flame, followed by the pre-cooked pigtail pieces. The goal is to render out some of the fat and in the process, get some of that flavor to start with. After 3-4 minutes add the onion, thyme, black pepper and scallions to the pan and cook for a further 4 minutes.

At this point we’ll add the diced pumpkin (squash will work as well) and okra to the pot.

We’ll follow this up with the washed and chopped spinach. It will look like a lot, however it will wilt down. Cook for 5 minutes.

I used par-boiled brown rice (washed). Add and stir well.

You’ll then add the coconut milk and water and bring to a boil.

I chose to float the Scotch Bonnet pepper as I wanted the flavors from the oils in the skin and not the raw heat. The goal is to NOT break the pepper while cooking, and fish it out at the end. If you want the finished spinach rice with a kick, you may chop the pepper and add it.

20 minutes later (cooked on a medium low heat) and it’s time to taste and add the salt if necessary. At this point I shut the stove off, placed the lid on the pot and allowed the residual heat to finish cooking things.

About 6 minutes later it was ready to be served. While I used salted pig tails, you may use salted beef or smoked turkey with similar results.

As explained in the video, depending on the type of rice you use, the amount of liquid you’ll need will differ as well as the cook time. White rice cooks quicker.

Gluten Free Vegetarian

Easy Herb Roasted Sweet Potatoes Recipe.

May 27, 2025February 6, 2024Leave a Comment

As a lil fella growing up in the Caribbean I recall sweet potatoes being used in two primary ways. Boiled and served as a side with Sunday lunch (biggest meal of the week in Trinidad and Tobago) and as part of the ‘ground provision’ team in our rich, thick and delicious soups. Over the years (as an adult) this herb roasted sweet potato has been a regular guest on our dinner table.

You’ll Need…

3-4 lbs sweet potato
3-4 tablespoon olive oil
3/4 teaspoon black pepper
3/4 teaspoon sea salt (use your fav salt)
3/4 tablespoon pepper flakes
1 tablespoon chopped Rosemary
4 sprigs thyme (leaves only)
4 large shallots (cut in 1/2)
3 small cloves garlic (crushed)
2 scallions (chopped)

Notes. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. May I suggest you follow along with the video below, as much more about the recipe is discussed there. Including which sweet potatoes I used and how to prepare them for roasting.

Peel, cube (large chunks) and wash the sweet potatoes. Try your best to cut them in uniform a size, so they roast evenly. Drain dry then season. Cut the shallots in half.

While I’m not a huge fan of Rosemary, it’s excellent with roasted sweet potatoes.

In a large bowl mix everything with the sweet potatoes, except the scallions. That we’ll add at the end. Should you have chives, I’d say use that at the end instead of the chopped scallion (spring onion, green onion).

You may want to leave out the pepper flakes if you don’t like the gentle heat it will add to the dish, or if you’re serving this to little ones.

Set your oven to 400F. Line your baking sheet with parchment paper, before spreading the now seasoned sweet potatoes on a single layer. Onto the middle rack and roast for 15 minutes.

It’s time to flip the pieces of potato so they roast off evenly. Back into the oven for another 20-25 minutes.

As you take them out of the oven, top with the chopped scallions (or chives) and enjoy. You may also sprinkle on a tiny bit of sea salt (any finishing salt you like). As discussed in the video, I didn’t add any brown sugar or honey as I wanted the natural sweetness of the sweet potatoes to shine. However you can always add either should you wish.