gluten free

BLISS! When two culinary worlds collide, you get what I refer to as the Ultimate Comfort Food! Curry Stew Chicken and Pelau are two of my fav dishes out of the Caribbean. Anyone close to me will tell you that I can eat either on a daily basis. Such is my love for them. Served with a side/s of Tomato Choka, Coleslaw, Salad, even just sliced Avocado (zabouca) and/or cucumber.

You’ll Need…

3-4 lbs chicken
1 1/2 tablespoon Caribbean Green Seasoning
3/4 tablespoon salt (adjust)
1/2 teaspoon black pepper
1 1/2 tablespoon Curry Powder
1 teaspoon Worcestershire Sauce (optional)
1 med onion (diced)
1 med tomato (diced)
1 1/2 tablespoon golden brown sugar
1 tablespoon oil (I used olive)
1 teaspoon grated ginger
1 1/2 cups coconut milk
6-8 cups water
2 1/2 cups long grain par-boiled rice
1 scotch bonnet pepper (sliced)
2 pimento peppers aka seasoning pepper (optional)
2 tablespoon chopped shado beni (culantro)
1 stalk celery (diced)
1 medium carrot (diced)
1 can pigeon peas (1 1/2 cups)

Season the chicken (cut into serving sized pieces) with the Caribbean Green Seasoning, salt, black pepper, curry powder, onion, tomato, Worcestershire Sauce, pimento peppers and scotch bonnet pepper. Allow this to marinate for at least 2 hours. Overnight in the fridge may give best results.

Tips! Wash you hands with soap and water after handling such spicy peppers. Do not use the seeds and white membrane of the pepper if you’re overly concerned about the raw heat. Yes, use you fav spicy pepper if you cannot source Scotch Bonnet. If you’re doing this gluten free pay attention to the ingredient list on the curry powder and Worcestershire Sauce you use. Some curry powder may have flour as a thickener and filler.

Please watch the video below to follow along with this step. Heat the oil on a med/high flame on a deep and heavy pot (one with a lid). Then add the brown sugar and stir (dry spoon). I suggest stirring as some spots in your pot may have HOT spots and the sugar may BURN there. The goal is to NOT BURN the sugar or you’ll end up with “bitter” tasting Pelau.

The sugar will melt, go frothy, then a dark amber color. This is when you’ll add (be careful when adding) the seasoned chicken to the pot. Add about half the seasoned chicken, stir well, then add the rest. The goal is to coat the pieces of curry-seasoned chicken with this lovely caramelized sugar. Do NOT get the sugar black. Should this happen, turn off the stove, cool the pot completely, wash and start over. NO this is NOT a sweet dish.

Now place the lid on the pot and bring to a boil. In the meantime, add 6 cups of the water to the same bowl where you marinated the chicken in, to pick up any remaining marinade which may be in there. Set aside for later.

3-4 minutes later and it will come to a boil and start sprouting it’s own natural juices. Now it’s time to develop that rich color. Remove the lid and allow that liquid to burn off. Here’s where I like adding my grated ginger and stir well.

As the liquid burns off, add the pigeon peas (rinse and drain), followed by the celery and carrot. Stir to coat with the ‘stew’ niceness and continue cooking on high to burn off that liquid. Takes about 5-6 mins in total.

Add the coconut milk (stir), followed the water we reserved in the bowl earlier and bring to a boil.

Wash the rice (see the video below), drain and add to the pot (as it comes to a boil), stir well and bring back to a boil.

Turn the heat down to a simmer and allow the rice to fully cook, go plump and soak in all the stew/coconut goodness. BTW my lid was on but slightly ajar. Add more water should the rice not fully cook at this point. In the ingredient list I mentioned we’ll need 6-8 cups of water.

Couple things, should you want a more wet and creamy pelau I’d suggest stirring the pot a few times. This will brake down the rice and it will release more starch. Should you want a more grainy pelau (team dry), don’t stir too much.

25 minutes later and it’s time to personalize things. 1. Taste and adjust the salt to your liking. 2. You need to decide if you want a ‘wet’ or ‘dry’ pelau. For a more wet (creamy) pelau you may need to add a bit more water and cook longer. For team dry, burn off that liquid, cover the pot completely (after you turn off the stove) and let it sit in it’s own residual heat to dry-up. Flake/fluff with a fork after about 20 minutes and serve.

Top with finely chopped shado beni (culantro), should you not have access to culantro, you may use cilantro or parsley.

SERVE PIPING HOT! No, but I do enjoy a massive plate as soon as its off the stove. One of those things you got to suck air in as you eat, to help cool it down or you risk 2nd degree burns in your mouth. (smile.. I’m just a greedy) Add a little kuchela on the side if you want a little extra heat or spice flavor.

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/

Heirloom Tomato & Watermelon Salad.

May 27, 2025June 21, 20211 Comment

While one may say this is not a “Caribbean” salad, I have to question why not? Have you ever had sun ripened tomatoes or watermelon straight from the farmer’s field? I have and it was when I was a lil fella on the islands and that farm was our family kitchen garden in Trinidad and Tobago. The feta and balsamic are definitely not “Caribbean” but you can now find those ingredients at many of the bigger grocery stores across the Caribbean island chain.

You’ll Need…

2-3 lbs heirloom tomatoes
1/2 small watermelon
8-12 mint leaves
1 tablespoon honey
1 cup feta cheese
3-4 tablespoon olive oil
2 tablespoon balsamic vinegar
1/2 teaspoon salt
1 teaspoon black pepper (divided)

Important! If doing this recipe gluten free, please go through the list of ingredients to make sure they meet with your specific gluten free dietary needs.

Heirlooms are seed varieties that are at least 50 years old, and you can save these seeds and plant them year after year. Heirlooms are never hybrids or GMOs. … GMOs are Genetically Modified seeds.

Every Spring I try my best to get Heirloom tomato plants for my garden as I find them to be the most sweet, juicy and interesting (no two are the same shape or color) tomatoes one can eat. While I’d love to say these tomatoes were from my back yard, I must confess that they were from a local grocery store.

Wash and chop the tomatoes (remove the core + stems and discard) into different shapes/slices to give the salad some texture and make it more eye-appealing. Please try to use heirloom tomatoes as the flavor and texture is unlike the greenhouse (nor GMO) stuff you get in the supermarket. Place it in a large bowl.

Cube the watermelon (remove any seeds if you don’t have the seedless variety). Then add it to the bowl, along with the Feta and Mint leaves (If the mint leaves are large, give them a quick chop).

Sprinkle the salt (especially over the tomato pieces) and half of the black pepper over everything.. you’ll get better flavor with fresh cracked black pepper IMHO. You can add some Scotch Bonnet Pepper Flakes if you want a KICK to the finished salad.

Note. watch the serving tip in the video below.

Make the dressing by whisking the olive oil, balsamic, honey and remaining black pepper together.

When you’re ready to serve the salad, pour the dressing (whisked) over the top and gently mix. I used my hands as I found it to be most effective this way.

Add more Feta or any cheese you like, should you like a lot of cheese in your salad. And you can always substitute Basil for the Mint if mint is not your fav herb.

I’d recommend placing the finished salad (not dressed) in the fridge to chill a bit before serving, especially on those hot summer days when you want something light and cool for lunch or dinner. 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 Side Dishes Vegetarian

Smashed Cucumber Chow.

May 28, 2025June 15, 20212 Comments

After sharing this video on YouTube, the comments were very interesting. From “Why?”, to “Only a man would do this”, and “brilliant on it’s own or on the side of grilled salmon”. Chow is basically a quick spicy pickle we make in the Caribbean. Usually made with tart fruit (like green mango or Pommecythere aka golden apple ) and enjoyed as a snack by both kids and adults alike. Except adults tend to enjoy it better when there’s beer and cocktails involved. Note! typically the cucumber is cut into slices or wedges when this chow is done the traditional way.

You’ll Need…

2 Medium English Cucumbers (any cucumber will work)
1 tablespoon sea salt (divided)
1/2 teaspoon black pepper
3 Wiri Wiri Peppers (any spicy pepper will work)
3-4 cloves garlic
1 tablespoon Shado Beni (chopped) * Cilantro will work too
2 shallots (or a small red onion – sliced thin)
1 lemon (juice)
1 tablespoon Korean pepper paste (Gochujang)

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. If you cannot source Wiri Wiri (coffee) Peppers, any spicy pepper will work.

Wash the cucumbers, then smash then using a rolling pin or as in my case, my wooden pestle. It will get messy! Then give the pieces a rough chop. Finally, add the pieces to a bowl and toss them with 1/2 the salt mentioned above.

The salt will do two things for us. It will help to pull out some of the water or tart juice from the cucumbers and two, in doing so allow the cucumbers to absorb the flavors we’ll add later.

As this sit in the salt, place the remaining salt, garlic and Wiri Wiri peppers in your mortar and crush to a paste. After 30 minutes, drain the cucumber to get rid of the liquid which will naturally sprout.

Now top the drained cucumber with that crushed pepper/garlic paste.

Basically all you have to do after is add all the other ingredients mentioned and give it a good toss.

The Korean pepper paste (Gochujang) is NOT traditional to this recipe (nor the shallots), but ever since our trip to Seoul a few years back I just enjoy adding it to this type of chow. There’s a deep fermented (almost smoky too) flavor it adds to the finished chow, that takes it to different level (IMHO).

I like placing it in a container with a lid and allow it to chill in the fridge before I tuck in. As a snack or a spicy salad, there’s no denying that it’s refreshing and an excellent way to make use of cucumbers.

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 Seafood

Outstanding Oven Roasted Fish.

June 13, 2021May 24, 2021Leave a Comment

Here’s one of those meals which takes me back to the Caribbean, but not as a child… as we never had this version of fish growing up in our house. I think the only fish dish we had which came out of the oven, was when mom made baked salmon. However, it does give a level of comfort as it reminds me of my travels throughout the Caribbean as an adult (tourist).

You’ll Need…

1 2-3 lb fish (I prefer ocean fish)
2 scallions (chopped)
1/2 medium onion (diced)
2 pimento peppers (sliced)
1/3 cup + 2 tablespoon olive oil
1 stalk celery (diced)
4 cloves garlic (divided)
10 okra (divided)
1.5 lbs pumpkin (divided – dice and sliced)
1 lemon
8 small bell peppers
1 1/2 teaspoon black pepper (divided)
1 teaspoon sea salt (divided)
1/2 teaspoon grated ginger
6-8 sprigs thyme (divided)
1 tablespoon golden brown sugar

NOTE! If doing this dish gluten free, please go through the full list of ingredients to make sure they meet with your gluten free dietary requirements.

Prep the vegetables.

Lets prepare the stuffing for the fish as I want it cool before use. In a saucepan add a tablespoon and a half of olive oil, followed by the diced onion, celery (including any leaves), scallions, 1/2 the thyme (leaves only) and stir.

After 3 minutes on low heat, add 1/4 the black pepper, 1/2 the salt, 3/4 cup diced pumpkin, 1/2 the garlic, 4 okra cut into 1 cm wheels and continue cooking on low.

Add the pimento peppers (1/2 cup diced bell peppers will work too), grated ginger (the ginger will give it a peppery note) and stir well.

5 minutes and you can turn off the stove and allow it to cool.

It’s time to make the sort of dressing. Add 1/3 cup olive oil to a bowl and mix in the remaining salt, black pepper and the remaining thyme leaves, garlic and lemon juice. Whisk!

I washed and prepped my fish (pat the fish dry), then I sprayed my baking tray with cooking spray (oil). I then made made 3 cuts down the belly of the fish holding my knife on a 45 degree angle (watch the video below). Now it’s time to pour or brush on the dressing we made. Get the belly cavity and make sure some gets into the cuts we made too. For easier clean-up after may I recommend lining your baking tray with foil or parchment paper.

Now it’s time to add the ‘cooled’ stuffing we made earlier into the belly cavity of the fish. Yes, it will spill out.. we want this actually.

To make it to a full meal, it’s time add the remaining pumpkin (skin on is fine), remaining okra and tiny sweet bell peppers. Spoon on the remaining dressing to cover everything.

add a bit more salt and black pepper on top of everything if you want.

Sprinkle on the brown sugar on the pieces of pumpkin to add a bit more sweetness as it roast. I sliced the pumpkin about 1 1/2 cm thick.,

Into a 425 F (preheated) oven on the middle rack uncovered as we want to get that oven-grilled effect (char) on everything.

Feel free to sprinkle on some fresh lemon or lime juice as you take it out of the oven. This is guaranteed to become a HIT in your house. Feel free to use your fav fish in making this dish. 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 Seafood

Curry Crab With Shrimp and Potatoes.

April 18, 2021April 4, 2021Leave a Comment

Here’s a classic Caribbean Seafood Curry which will not only excite the tastebuds, but one which will get even get those picky eaters eager to be at the dinner table. Succulent shrimp, tender potatoes and a gravy rich with crab flavor, without being overbearing. NO this does not need coconut milk (but I’ll leave that up to you).

You’ll Need..

3 ocean crabs (cleaned and cut in 1/4s)
1 – 1.5 lb shrimp (large 21-25)
1 1/2 tablespoon Caribbean Green Seasoning (divided)
3/4 tablespoon sea salt (divided) *adjust
1/2 teaspoon black pepper
1/2 teaspoon cumin seeds
6 medium potatoes (in 1/4)
3- 4 cups water
2 tablespoon olive oil
1.5 – 2 tablespoon Curry Powder
1 teaspoon ground roasted cumin (geera)
1 teaspoon Anchar masala
2 wiri wiri peppers
1 medium onion (diced)
6 cloves garlic (smashed)
1 medium tomato
2 tablespoon Shado beni (or cilantro)
* Juice of one lemon to wash the crab and shrimp

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, in the event there’s any ‘filler” in it. I used Yukon Gold potatoes as I love the texture it gets when it’s cooked and breaks down (to thicken the dish), but feel free to use any variety you like.

Wash the crab and shrimp (please devein) with cool water and the lemon juice and set aside.

Deep pan on medium flame, add the olive oil followed by the garlic, onion and wiri wiri peppers (any spicy pepper you like will work). Turn the heat down to low so we don’t burn the garlic. Add the cumin seeds and stir – heat still on low.

After 4-5 minutes, add the curry powder and stir. It’s will go darker, start clumping and release a lovely scent. This sort of wet toasting will allow the spices which makes up a good curry powder, to bloom. Add the black pepper at this point. Now turn the heat to medium, stir and add 1/4 cup water to the pot. Scrape to release anything stuck to the bottom of the pot.

As the water drys up, add the Anchar Masala and roasted cumin (geera) and stir well. Yes that’s even more wicked flavors right there.

Keep stirring and get rid of all the liquid. We’re hoping to see the oil we started with. Toss in the crab at this point followed by the 1 1/4 tablespoon of the Caribbean Green seasoning and 1/2 tablespoon of the salt. Mix well. Toss in the diced tomato, that acidity will help bring balance to the dish.

Go in with the potato, stir to coat, then add the rest of the water and bring to a boil (turn up the heat).

Season the shrimp with the remaining green seasoning and salt. Set aside.

Once the pot comes to a boil, reduce the heat and cook with the lid on (slightly ajar), until the potato is tender and start breaking down.

20 minutes later and the potatoes should be fully cooked. Using your spoon crush a few pieces of the potato to help thicken the gravy and turn the heat up if you have a lot of liquid, until you get a consistency you like (remember it will thicken as it cool).

Here’s where we’ll add the season shrimp to the pot, stir in well and cook for 1-2 minutes before you turn off the stove. Let the residual heat finish cooking the shrimp or we risk over-cooking the shrimp.

Taste for salt (you will need) and adjust accordingly. Toss in the shado beni (or cilantro), cover the pot and leave it for 3-4 minutes before serving.

You now have and iconic Caribbean Seafood Curry to enjoy with your family and friends. Serve with rice or 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/

Fiery Hot Pepper Sauce in three jars surrounded by peppers on a cutting board

Sauces & Condiments

Simple Fiery Caribbean Peppersauce (hot sauce)

May 28, 2025March 21, 20211 Comment

Yes you would have seen me make this in the past, but with the abundance of peppers from my garden and the fact that older recipes tends to get archived in Google search.. why not rock it again and share? Peppersauce (yea one word) or Hot Sauce is one of those condiments we make and enjoy across the Caribbean and anywhere we call home. Everyone will have their own signature way of making theirs, but this is the sort of base version you can later tailor to your own liking.

You’ll Need..

30-35 hot peppers (as described in the video)
2 head garlic (12-16 cloves)
6 limes (juice)
1 teaspoon salt
10 leaves shado beni (culantro)
3/4 cup white vinegar

Important! Wear GLOVES and wash your hands immediately after with soap and water. If doing this recipe gluten free, go through the full list of ingredients to make sure they all meet with your specific Gluten Free dietary requirements. Finally, I used a variety of scorching hot peppers from my garden.. use peppers you have access to and those you enjoy.

Wash and dry the peppers. Remove the stems and give them a rough chop so it’s easier work for your blender or food processor.

Peel and smash the garlic and give the shado beni (or cilantro) a rough chop. If you can’t get CULANTRO (shado beni), feel free to use CILANTRO (about 1/2 cup). Juice the limes.

Basically, everything goes into the blender and puree until you have a consistency you like.

This is a raw peppersauce as the vinegar and acidity of the lime juice will be enough to cure it. Store in sterilized glass containers in a cool dark spot. Or for a longer shelf life, store in the fridge.

I did use the seeds from the pepper in the sauce for maximum heat and rather than use a food processor, I opted for a blender as I wanted something more smooth. But if chunky is what you like, so be it. Feel free to add a bit more vinegar should you want to thin it out a bit more

Click on the Recipe Index for more pepper-sauces, some of which can be bit more complex in flavors.