gluten free

Brown Stew! Nah.. that’s another recipe altogether, but for some it may be how they would recognize or identify this dish. Stew Chicken (don’t say stewed) is as classic a recipe gets, when it comes to Caribbean culinary culture. Loaded with deep flavors of herbs, ginger and caramelized sugar, braised until the chicken is falling apart and a dish you’d readily prepare when hosting guests.

For those weekdays when mom didn’t have enough chicken to make a complete dish, she would toss in potatoes to stretch it for our family of six.

You’ll Need…

4 lbs boneless chicken thighs (bone in works excellent also)
1 heaping tablespoon Caribbean Green Seasoning
3/4 tablespoon salt (adjust)
1/2 teaspoon black pepper
1 teaspoon Worcestershire Sauce
1 teaspoon grated ginger
1 scotch bonnet pepper (* optional | sliced thin)
1 med tomato (diced)
1 medium onion (diced)
5 medium potatoes (1/4)
1 tablespoon olive oil
1 1/2 tablespoon golden brown sugar
3-4 cups water
2 tablespoon parsley (chopped)

Important! If making this dish gluten free, please go through the full list of ingredients to make sure they meet with your specific gluten free dietary needs. Especially the Worcestershire Sauce, which can be left out if it’s an issue.

Season the chicken (2-3 inch size pieces) with the salt, Worcestershire Sauce, tomato, onion, ginger, Caribbean green seasoning, black pepper and scotch bonnet pepper. Add as much scotch bonnet as you can handle or use a spicy pepper you like or can source. Yes, Habanero works great too. As always, wash your hands with soap and water after handling spicy peppers.

Allow the chicken to marinate for 1-2 hours or overnight if you have the time.

Heat the oil in a heavy pot or a medium high flame, then add the brown sugar. This is the most critical part of the recipe, so may I recommend that you watch the video below to follow along. The sugar will melt, go frothy, then amber and onto a deep amber. At this point you will add the seasoned chicken to the pot (being careful) and stir well. The goal is to coat the chicken with the caramelized sugar. No the dish will NOT be sweet.

Should the sugar go beyond dark amber = BLACK! STOP.. cool the pot down completely, wash, dry and repeat, black or burnt sugar will give the dish a bitter taste. While the sugar was melting and going to the desired color, I constantly stirred the pot (DRY Spoon).

With the heat still on high, bring to a boil (lid on). Yes, it will produce it’s on natural juices.

After 3-5 minutes you can now remove the lid and try to burn off that liquid. That will intensify the color and flavor. It will take about 3-5 minutes.

In the same bowl you marinated the chicken, swish around 3 cups of water to pick up any remaining marinade.

With the chicken now browned and there’s no liquid, add the potato to the pot and stir well.

Then add the water (from the bowl) to the pot and bring up to a boil. If you find that the potatoes are not covered, add the 4th cup of water.

On a high heat it will come to a boil in about 3 minutes. Turn the heat down to a rolling boil, place the lid on slightly ajar and let it go until the chicken is fully cooked and the potato falling apart.

I purposely put the potato in large pieces as I wanted to maintain it’s shape, even when cooked. BUT.. near the end I was a bit vigorous when I stirred the pot to gently bruise them so it would release it’s starch and thicken the gravy.

Time for you to determine if the gravy is thick enough for your liking and do taste and adjust the salt level. Be mindful that as the dish cools, it will naturally thicken too.

Toss in the parsley and get ready to enjoy an incredible meal. Well, you’ll need some steamed rice, roti or even as a topping for pasta tossed in butter. Yea, mac and cheese would be elevated with this as a side.

Back to mom and not having enough chicken. It wasn’t that we didn’t have enough, but a matter of her planning her weekly menu. On the weekend we’d butcher two large chickens. The first would be for the large Sunday lunch (biggest meal of the week in Trinidad and Tobago) and the other bird would be divided in half. Those two halves of chicken would make it’s way into two different meals.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Curry Crayfish With Potato.

February 18, 2022February 17, 2022Leave a Comment

While I didn’t grow up eating this dish on the islands (simply because I don’t ever recall mom having access to crayfish), it’s quite common to see me make it when I visit the Asian supermarkets and they have crayfish (frozen) in stock. The trick is to not over-cook the the crayfish, while using it a base for flavoring the entire curry.

You’ll Need…

1 lb crayfish (crawfish)
1 med onion (sliced)
4-6 cloves garlic (smashed/crushed)
1 1/4 teaspoon salt (divided)
1 1/2 tablespoon curry powder (divided)
3/4 teaspoon black pepper (divided)
4 -5 cups water
1 small habanero pepper (optional)
2 tablespoon Caribbean Green Seasoning (divided)
2-3 tablespoon coconut oil
5 medium potatoes (1-2 inch pieces)
1 teaspoon roasted Geera (cumin)
1 tablespoon Cilantro (chopped fine)

Note: 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 have flour as a filler/thickener.

Wash the crayfish with 1/2 lemon or 1/2 lime (juice) and cool water. Drain and squeeze dry (especially if the crayfish was previously frozen as in my case).

Season with 1/4 teaspoon salt, 1/2 of the black pepper, 1/2 tablespoon curry powder and 1 tablespoon Caribbean Green Seasoning. Mix well and marinate for 10-115 minutes.

Add 2 tablespoon of coconut oil in a saucepan on a medium flame. Add the seasoned crayfish, stir well, then crank up the heat to high. Cook for 1.5 to 2 minutes, then remove the crayfish and set aside. I used a slotted spoon.

Turn the heat down to medium now (same saucepan), add the onion, garlic, remaining black pepper, habanero pepper (remove the seeds ad white membrane around the seeds to tame the heat a bit if you want) and the remaining Caribbean Green Seasoning. Stir to combine and cook for about 3-4 minutes. Once the liquid is burnt off and you can see the oil we started off with (add more coconut oil here if you wish), add the remaining curry powder and stir well.

Turn the heat to low so we don’t burn the curry. After 2-3 minutes, add 1/2 cup of water along with the roasted cumin (geera). Cook for 3-4 minutes or until the liquid burns off. This is your curry base.

Now add the potato and stir to coat the pieces of potato with the curry, then add 4 cups of water and remaining salt and bring to a boil. Turn the heat to low, lid on (slightly ajar) and cook for 20 minutes and the potato is falling-apart tender.

Once the potato is tender, you can crank up the heat and crush a few pieces of potato to thicken the gravy. Now add the pre-cooked crayfish to the pot. Do keep in mind that this dish is meant to have a sauce or gravy and that it will thicken considerably as it cools down.

Cook for a minute or two, add the cilantro and taste for salt and adjust accordingly. Enjoy!

Be sure to watch the video below if any of the steps seem confusing and be sure to serve this with your fav rice dish, sada roti or my fave.. buss-up-shut roti. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Oh Yeh.. shrimp can be used a as a replacement for the crayfish.

Gluten Free Meat & Poultry Seafood

Jamaican Jerk Dry Rub.

May 27, 2025February 15, 20222 Comments

Here’s my take on a classic Jamaican Jerk Dry Rub! A recipe I’ve tailored to my own taste, as you won’t see any Paprika (as in many recipes online) and to be honest with you, dried thyme is NOT my fav. However it’s a key ingredient in any Jamaican jerk rub or marinade you’ll ever come across, so I included it.

You’ll Need…

3 tablespoon Pimento Berries (allspice)
4 tablespoon Cane Sugar
3 tablespoon black pepper
3 tablespoon ground cinnamon
3 tablespoon ground nutmeg
3 tablespoon dehydrated onion flakes
3 tablespoon dehydrated garlic
3 tablespoon ground ginger
4 tablespoon dehydrated scallions (or chives)
1 1/2 tablespoon scotch bonnet pepper flakes
6-10 bay leaves
3 tablespoon dry rubbed thyme

Note! To add a smoky undertone (if you won’t be using a smoker or grilling over charcoal), the smoked Paprika I mentioned that I didn’t use above, will work. NO, regular pepper flakes will NOT give you the same effect as the Scotch Bonnet pepper flakes. But if that’s all you can source, so be it.

I find that by crushing the Pimento (allspice) berries, it gives the finished rub a much deeper flavor. However, the ground stuff will work, if you don’t want the work or you don’t have a heavy mortar and pestle.

The addition of the Bay Leaf compliments the Pimento Berries as the have the same flavor profile, so I’d recommend using them. Those I crushed also. A spice grinder will also work.

To be honest, that’s the only real work involved in putting this wicked Jamaican Jerk Rub together. Basically all you have to do now is place all the ingredients in a large bowl and mix well to combine.

Use fresh or store in a airtight glass jar. I prefer a glass jar as the flavors of the rub is very strong and can leave a scent-stain on plastic containers. Store in a cool, dry/dark place in the airtight jar and it will last you a few months easily. Give it a good shake before using next.

Do keep in mind that I didn’t use any salt in this rub as I much prefer to control that, depending on what I’ll be using the rub on. Speaking about use, it can be used on vegetables, fish, shrimp, pork, chicken (poultry) and lamb.

My fave is smoked/grilled dry rub chicken. Trim the excess skin and fat off chicken pieces, dust generously with the Jamaican Jerk Dry Rub, allow it to marinate for a couple hours (or go directly onto your grill), then grill as you’d normally do.

Circling back on my comment above about dried thyme… while I’m no fan of it, fresh thyme out of my garden is my JAM! I can use that herb on everything I cook.

Do keep in mind that this will be SPICY and if you use your hands to rub onto whatever you’re grilling, wash with soap and water immediately after.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Meat & Poultry

Incredible Curry Chicken Breast.

May 27, 2025January 3, 20224 Comments

Dry, Bland and “Like Rubber“! A few words the average Caribbean person will use to describe curry (curried) chicken breast (white meat). And while there’s some truth to this, I’m here today to change that forever.. with a few simple steps.

You’ll Need…

3-4 lbs chicken breast (no skin nor bones)
1 teaspoon salt (adjust)
2 tablespoon Caribbean Green Seasoning
1/2 medium onion (diced)
6 cloves garlic (smashed)
2-3 tablespoon olive oil
1 1/2 – 2 tablespoon curry powder
1 teaspoon ground roasted cumin (geera)
1 teaspoon Anchar Masala
3 cups water
2 medium tomatoes (diced)
2 tablespoon cilantro (chopped)
1/2 teaspoon black pepper

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 have flour as a filler. I find using a heavy pan (like cast iron) gives you better results. I also like cooking this dish outdoors (the strong scent indoors can last a long time).

Heat the oil on a medium flame. Then add the onion and garlic, turn the heat down to low and cook for 3 minutes. Then add the Caribbean green seasoning and stir well. Typically you’d season the chicken with the Caribbean Green seasoning, but we’re doing things differently. After 3 minutes after adding the Green Seasoning, add the curry powder and stir well.

The curry will go darker as we cook it (heat still on low). After 4 minutes add the diced tomato, this will help give you a thick gravy at the end, PLUS the acidity will help balance the overall flavor of the curry. Stir well, then add the water.

Turn the heat to medium to bring it to a boil. As you start seeing little bullbles, add the black pepper, salt, anchar masala and geera.

Turn the heat down to med/low and simmer for about 8-10 minutes. Toss in the peppers (whole). Feel free to make it spicy by using a more SPICY pepper.

The liquid will reduce by about a third, add the pieces of chicken breast (2 inch pieces) and stir well to coat with the curry sauce.

Cook for 7-10 minutes as we don’t want to make the chicken dry. Turn off the heat, toss in the cilantro to finish things off. Or if you have fresh Shado Beni (culantro), use that instead of the cilantro.

Remember to taste for salt and adjust to your liking. Note! If you break the peppers it will make the dish spicy.

Now you know! Dry and bland curry chicken breast are a thing of the past. The trick is to create a delicious curry gravy and to add the chicken breast near the end, so you never over-cook it. Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free Meat & Poultry

Ultimate Crispy Chicken Wings.

May 27, 2025December 21, 20212 Comments

I didn’t grown up having chicken wings (specifically) as a meal or snack. That said, my brother, sisters and I all fought for the 2 wings when mom would prepare chicken as part of lunch or dinner. Back then we would butcher our own chicken (or visit a chicken farmer) and mom would have an entire chicken at her disposal. Actually, during my time of the islands I never saw chicken wings (only) being an option at the grocers or farms. Nor could you get just thigh or breast specifically! Whole bird or nothing.

You’ll Need…

4-5 lbs chicken wings
1 tablespoon Sea Salt (brine)
1/4 teaspoon sea salt (dusting)
1 tablespoon black pepper (divided)
5-7 cups water
1 1/2 tablespoon golden brown sugar
2 Pimento (seasoning) peppers
1/2 Habanero Pepper (sliced)
5-8 sprigs thyme
2 scallions (chopped)
6 cloves garlic (smashed)
3-4 tablespoon chopped parsley
4-6 cups Veg oil (any oil you fry with)
3/4 cup corn starch

Important! Wear gloves and wash your hands immediately after handling hot peppers. 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. The Pimento Peppers are optional, but a great addition if you can source it.

Let’s create the brine. In a large bowl add 1 tablespoon sea salt, 3/4 tablespoon black pepper, sugar, Pimento peppers, thyme, scallions, Habanero pepper, parsley and garlic. Add 1 cup or warm water (so we can dissolve the sugar and salt) and stir well. Now top with 5 cups of ice cold water.

Add the cleaned chicken wings (cut into flats and drumettes) into the brine. Stir well to make sure all the wings are submerged (add more cool water if necessary) and fully coated with the brine. Place in the fridge for two hours.

Give the wings a stir after one hour. After the 2 hr mark, drain, rinse and get as dry as you can. I drained well and used paper towels to pat dry.

Now toss in the corn starch and coat the wings.

Heat the oil (350-375) in a wide + deep pot, have a wire rack over a drip-pan on the side and get ready to fry off the wings. I usually make these (most frying dishes) outside, to avoid the greasy scent in the house. Yes, you can toss these in an #airfryer if you wanted.

Add the wings to the pot, but don’t crowd the pot please (do in batches). Stir to fry evenly.

8-10 minutes later and you will start getting that golden color. Take them out of the oil and place onto the rack… dust with the remaining salt and black pepper. I don’t like using paper towels to blot the extra oil as I find that the side of the wings which makes contact, goes soggy. Note that they will go slightly darker as they cool down after you remove them from the hot oil.

Continue frying the rest.

These are GREAT just on their own, NO NEED for a SAUCE! NONE! However, the control is in your hands as to what you want to do next.

These crispy wings are guaranteed to be a hit with You, Your Family and anyone you decide to treat with a hot batch.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/

Gluten Free

Curry Stew (ed) Goat.

May 28, 2025December 15, 20211 Comment

Here’s another Caribbean Classic! Curry Stew Goat.. seasoned with an exciting curry-based marinade, then brown-stewed as it’s typically done on the islands. It’s then cooked slowly to develop rich flavors and fall-off-the-bone tenderness. #Goatober

You’ll Need…

4-5 lbs goat (bone in)
1 1/2 tablespoon Caribbean Green Seasoning
1 teaspoon salt (adjust)
1/2 teaspoon black pepper
1 medium onion (sliced)
1 medium tomato (diced)
1 scotch bonnet pepper (sliced)
3-4 cups water
1/2 cup coconut milk powder
5-8 cloves garlic (whole)
1 tablespoon grated ginger
1 1/2 tablespoon golden brown sugar + 2 tablespoon olive oil
1-2 tablespoon parsley (chopped)
2 limes (juice) for washing the goat.

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 have flour as a filler and thickener.

this recipe will work with lamb and I find that you get better results with using bone-in goat. Do ask your butcher to cut it into small pieces as you will struggle to get through the bones with your everyday chef’s knife of clever.

Trim the excess fat and wash the meat (with lime juice and cool water), drain well, then season with the salt, curry powder, black pepper, Caribbean Green Seasoning, onion, tomato, scotch bonnet pepper (adjust to the heat level you can handle) and grated ginger. Mix well!

Marinate overnight or at least 2 hours in the fridge.

Heat the oil in a deep pot (heavy cast iron works best) on a medium / high flame, then add the sugar. This is the stewing or browning part. The curry element was added when we seasoned and marinated the goat.

This step is crucial as we don’t want to BURN the sugar. The sugar will melt, go frothy, then we need it to go a deep amber color (yes the kitchen will go a bit smoky). At this point (be careful) add the seasoned goat to the pot and stir to coat in the caramelized sugar. Should it go beyond amber (BLACK), STOP. Allow the pot to cool completely, wash, dry and start over. Burnt Sugar will give you a bitter taste.

watch the video below to see how I did the step mentioned above.

Turn the heat to medium/low, add the whole cloves of garlic and cover the pot. It will sprout up it’s own natural juices. Let it go for about 10 minutes with lid on.

Place the water in the same bowl you marinated the goat in and swish around to pick up any remaining marinade.

After 10 minutes, remove the lid and crank up the heat to burn off all that natural liquid. In the process we’ll develop a lovely color. It will take 4-6 minutes. The goal is to see the oil we started off with and no liquid at the bottom of the pot. Please stir so we get even browning, as this happens.

When this is achieved, pour in the water (from the bowl we marinated the goat in) and bring to a boil. Add the coconut powder and stir well to incorporate. As it comes to a boil, reduce to a simmer and cook until tender (lid on, but slightly ajar).

Depending on how old/mature the goat was when it was butchered it can take between 2 and 3 hours on that simmer to be tender. In rare cases it can take up to 4 hours.

Taste for salt, adjust the gravy (thickness) to your liking (add more water if you find that the goat is still tough) and top with the parsley. Goat can be fatty and the parsley tends to help cut some of that.. I also like adding some lemon zest at times too, for the same reason.

While I’m a huge fan of curry goat and stewed goat, this combination is by far, my fave! I like mine served with plain hot rice or with Paratha (buss-up-shut) roti.

Drop me your comments below, tag me on Instagram and don’t forget you can now get my cookbook – The Vibrant Caribbean Pot, 100 Traditional And Fusion Recipes @ CaribbeanPot.com/CookBook/