how to cook caribbean

Definitely not something I grew up eating and to be honest, not until I started making this a couple years back (in Canada) when I had a bountiful crop of tomatoes and hot peppers in my little kitchen garden. Yet since then, it’s an annual tradition in our home.

You’ll Need…

4 lb ripe tomatoes
4-6 Scotch Bonnet Peppers (sliced)
10 cloves garlic (crushed)
1 teaspoon grated ginger
2 teaspoon salt
2 cups white sugar
1 1/2 cup white vinegar
1 1/2 cup apple cider vinegar
2 packs liquid pectin (85 ml / 2.9 oz – each)
1/2 lemon (juice)

Notes! Please use the video below to follow along as much more about the recipe is discussed there. Especially about controlling the heat, benefits of using peeled tomatoes and how to control the final texture of the jam. If making this recipe gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements.

I used a combination of Roma, Cherry, Grape and San Marzano tomatoes in making this jam. It’s a great opportunity to use over-ripe tomatoes with splits etc or ones with bad ends (which can be cut out and discarded), Wash, drain and place them all in a deep pot on a med/low flame.

Bring to a rolling boil and cook for 20-30 minutes or until they fall apart. It will release a lot of liquid. You may use a large spoon or potato masher to further crush them.

Shut off the stove and once safe to handle, run everything through a strainer or a food mill. Discard the skin and seeds. Discussed in the video below.

Now return the liquid and pulp (scrape the bottom of the strainer) back to the pot.

Add all of the other ingredients to the pot, except the lemon juice and bring to a boil.

With the Scotch Bonnet peppers, I cut them chunky so as to give the finished jam a bit of texture. I did include the seeds and the white membrane that surrounds the seeds as I wanted the raw heat of the peppers along with the lovely Scotch Bonnet flavor.

Once it comes to a boil, reduce to a simmer and cook for 45-60 minutes or until the mixture reduces and gets thick.

Then it’s just a matter of shutting off the stove, stir in the lemon juice and safely pour the jam to set into sterilized glass containers.

This Scotch Bonnet and Tomato jam will keep in your pantry for at least 6 months and much longer in the fridge. Do refrigerate after opening. Use anywhere you’d normally use jam.

The Ultimate Grilled Snapper.

November 12, 2024September 11, 2024Leave a Comment

As the days are getting shorter and nights cooler, it’s a gentle reminder that winter is just around the corner. A time which this son of the Caribbean dreads! With this dish it’s my way of extending the summer by using the outdoor grill and eating alfresco before that’s no longer an option.

You’ll Need…

1 cup olive oil (divided)
1/2 medium onion (diced)
8 cloves garlic (divided)
1 lb pumpkin or squash (divided)
1 1/2 tablespoon black pepper (divided)
2 pimento peppers (diced)
3 cups chopped Jamaican Callaloo
1 1/2 tablespoon salt (divided)
8-10 sprigs thyme (divided)
10-14 okra (divided)
1 1/2 tablespoon hot Habanero honey (optional)
1 lemon (juice)
1 1/2 tablespoon chopped parsley
8 grape tomatoes
1 1/2 lb sweet potato (pre-cooked in salted water)

2 lb Snapper or any fish you enjoy (cleaned)

Notes! While this fish recipe was done on my smoker/grill, it can also be done on a propane or charcoal grill and just as easily in your indoor oven at 375F. May I recommend that you follow along with the video below as much more is discussed there. If making this dish gluten free, please go through all of the ingredients to ensure that they meet your gluten free dietary requirements. If you don’t have the Hot Honey or prefer to keep the ‘heat’ out of the dish, regular honey will work.

Heat 1 1/2 tablespoon of the olive oil in a saucepan on a medium flame. Add the onion, 3 sprigs of thyme (leaves only), 1/3 of the Pimento Peppers and 1/3 of the garlic and stir well. Turn the heat to medium/low, add 1/4 teaspoon salt, 1/4 teaspoon black pepper. Cook for 2-3 minutes then add 1/4 of the pumpkin (diced) and the Jamaican Callaloo (washed and cut). Raise back the heat to medium now.

After 3-4 minutes, add 4 of the Okra (chopped) and stir well. Cook for another 2-3 minutes then turn off the stove and allow it to cool as we prep the fish. Note – with the okra, trim off the stem and ends and discard.

With the sweet potatoes, give them a good wash, slice in 1/2 and cook for 15-20 minutes in salted water.

Make a dressing with the remaining oil, pimento peppers, 1/2 of the thyme which are left back (leaves only), chopped parsley, lemon juice, reserved garlic, spicy honey, 1/2 of the remaining salt and black pepper. Then whisk well to combine.

Line a heatproof tray with parchment paper, foil or a banana leaf. Give the cleaned fish a couple cuts down the thickest part of the belly, then season the cavity and exterior with the remaining salt and black pepper. After which you’ll place the stuffing in the cavity of the fish and allow the excess to overflow out onto the tray.

Place the pre cooked sweet potatoes, remaining Okra (whole or sliced down the middle), tomato and sliced pumpkin (about 1/2 inch thick).

Drizzle on the dressing over everything and give a good toss if you want. In my case I knew during cooking the dressing would get to the underside of everything. Top with the remaining sprigs of thyme.

After 20 minutes in my 375 F grill, I went in with a spoon and titled the pan a bit. I was able to spoon some of the juices over everything again. Be mindful the pan will be HOT!

45 minutes later (uncovered) and the pumpkin was tender, tomato blistered and fish fully cooked. The stuffing and sweet potato were pre cooked so no stress there. Top with finishing salt and lemon juice if you want. Time to shut off the grill and enjoy. This is a complete meal for 3-4 people.

Gluten Free Meat & Poultry

Caribbean Curry Cow Heel (cow foot).

September 3, 2024August 29, 20241 Comment

In some parts of the Caribbean “Chow Heel” is also known as “Cow Foot”, and while those outside our culture may find it a bit offensive to eat such a part of the animal, it’s a comforting, tasty and nutritious dish. It’s deep rooted in our history from slavery to indentureship and beyond.

You’ll Need…

2 1/2 tablespoon Olive oil
1 large onion (diced)
5 cloves garlic (smashed)
1 teaspoon cumin (Geera) seeds
2 tablespoon Caribbean Green Seasoning
1 tablespoon ground Masala
2 1/2 tablespoon Curry powder
2 pimento peppers (seasoning peppers)
1 1/2 cup water
1 tablespoon black pepper
6 pimento berries
3/4 teaspoon ground cinnamon (or 1 stick)
1 Star Anise
1/2 teaspoon Sichuan peppercorns
3 Cardamom pods
2 bay leaves
2 Scotch Bonnet Peppers (see note below)
2 thick slices of ginger
4 1/2 lbs cow heel
3/4 tablespoon salt (adjust)
5-10 cups water
3 tablespoon cilantro (chopped)

Notes! Please get your butcher to cut the cow heel pieces for you with their band saw as your knives won’t be able to. I used 2 hot peppers in the dish as I like curry very spicy, that’s optional or leave the peppers whole as it cooks and fish then out near the end. Be mindful that if you break them, you’ll release the beast. If making this dish gluten free, please go through the list of ingredients to ensure they meet your gluten free dietary requirements. May I suggest that you follow along with the video below as much more about the recipe is discussed there.

I forgot to mention that it’s important that you wash the pieces of cow heel with the juice of a lime or lemon and cool water. Drain after. If you don’t have lemon or lime, use 1 cup white vinegar and water.

Heat the olive oil (use any oil you prefer) on a medium flame in a deep solid pot, followed by the garlic, onion and cumin seeds. Turn the heat down to low, then continue by adding the Caribbean Green seasoning, ground Masala and curry powder. Cook for 4 minutes on low.

Add the pimento peppers (if you can source it), then turn the heat back up to med/high and add the 1 1/2 cups water. Bring to a boil.

Once boiling add the allspice berries, black pepper, cinnamon, Sichuan peppercorns, cardamom, star anise, bay leaves and Scotch bonnet pepper. Turn the heat down so you have a rolling boil.

When the liquid has reduced by about 2/3 or so, add the ginger followed by the cow heel to the pot and give it a good mix.

Add the salt and 6 cups of water. Bring it up to a boil.

Once it comes up to a boil, reduce it to a simmer, lid on slightly ajar and cook for 2 hrs and 50 minutes to 3 hrs and 15 minutes or until it’s tender. You will be required to stir every 20 mins and it will need more water as it reduces.

Remove the hot peppers if you wish, along with the star anise, slices of ginger, bay leaves and if you can get the pimento berries as well. Taste and adjust the salt. If the cow heel is tender and you’re happy with the consistency of the gravy, turn off the stove or add more water and continue cooking.

Mix in the chopped cilantro and get ready to enjoy a delicious curry dish. Yes you can use a pressure cooker and cut the cook time by about 1/2 at least. However from my experience you won’t get the same deep rich flavor as you would with a low and slow braise.

Seafood

Yam With Smoked Herring And Cabbage.

May 27, 2025August 28, 2024Leave a Comment

This is yet another leftover special I rock from time to time at lunch. With boiled yam (cooked in salted water) and Smoked Herring Choka (some say stewed smoked herrings) on hand, basically all I did was add cabbage and warmed everything together. You’re free to add more tomato, bell pepper and anything else you may have on hand.

You’ll Need…

1 1/2 cup leftover prepared Smoked Herrings
1/2 lb Cabbage (chopped)
1/2 teaspoon salt
1 – 2 lbs leftover boiled Yam

Notes! Please follow along with the video below as much more about the recipe is discussed there. The smoked herring was prepared with onion, garlic, black pepper, tomato, scallions and herbs, so it’s already loaded with flavor.

Heat a wide pan on a medium low flame then add the leftover Smoked Herrings (say smok-erinn) and warm through. The olive oil used in preparing the smoked Herrings will assist in this.

As this warms through, chop the cabbage.

After 3-4 minutes you may now add the chopped cabbage to the pan, stir well and top with the salt.

As this cooks for 3 minutes, go ahead and chop the pieces of leftover yam into small pieces.

Add the yam to the pan and stir well to coat with everything else. Turn the heat to low, place the lid on and cook for 4-5 minutes or until the yam is fully heated through.

Such a lovely ‘country’ dish, which takes me back to being a lil fella on the islands and mommy would prepare this for our dad, my brother and I. My sisters (as mentioned before) are not fans of ground provision, at least when we were children. Serve with a tall glass of Mauby. BTW some of you may know the smoked herring dish as Stewed Red Herrings.

Gluten Free Side Dishes

Bitter Melon (Carilie) Anchar.

May 27, 2025July 31, 2024Leave a Comment

As explained in the video below, I loosely called this an Anchar and not a Kuchela, while either name could work in describing this wonderful spicy pickle. Yes, Mango Anchar is as classic as it gets, this version is quite unique as the slight bitterness of the Carilie compliments the Anchar Masala and other flavors.

You’ll Need…

2-3 lbs Bitter Melon (sliced/dried)
3/4 cup veg oil
2-3 Scotch Bonnet peppers
8 cloves garlic (diced fine)
1 teaspoon salt
3 tablespoon Anchar Masala

Notes! If making this recipe gluten free, please go through the full list of ingredients to ensure that they meet your specific gluten free dietary requirements. May I recommend that you follow along with the video below as much more about the recipe is explained there. Especially why I didn’t use Mustard Oil as traditionally used in making any Anchar. I used a lot of Scotch Bonnet peppers in making this Anchar as it’s meant to be spicy, but you can tailor it to your heat tolerance. Use any spicy pepper you like or can source.

Remove and discard the interior of the Carilie, wash well with cool water (drain) and slice into thin sticks. Then pat dry and place onto a baking tray. You can simply air-dry it at this point but in keeping with tradition, I placed the tray in the direct sun for 2 hours. The goal is to dehydrate the Carilie so when we get to making the Anchar it will absorb all of those wonderful flavors. Yes you can sprinkle salt onto the Carilie pieces as it will further remove moisture from the Carilie pieces. However I don’t as I want to keep the true flavor (bitterness) of the Carilie and by adding salt, it will remove that (for the most part).

Once dried, we can get started.

Add the oil to a wide pan or low heat and add the diced Scotch Bonnet peppers along with the garlic and bring to a sizzle. I explained why I added the pepper to cold oil to start and why you need to vent your kitchen to prevent you from choking.

Keep the heat at a temp where you have a gentle sizzle going as we don’t want to burn the garlic, but flavor the oil with its lovely aroma. Cook for 5-7 minutes.

Add the Anchar Masala (see your local West Indian market for it or online) and stir well. Cook on low for another 4-5 minutes to bloom all of the spices which make the Masala.

Time to add the Carilie to the pan and mix well. In goes the salt and cook for 15-25 minutes. This all depends on how thick you cut the Carilie pieces and how dry they are.

Dryer Carilie will absorb the flavors much quicker.

Turn off the stove and allow the Anchar to cool before putting it in a sterilized glass jar (it will leave its flavor in plastic containers) and store in a cool place for 3-6 months or in the fridge for double the time. Enjoy as a side condiment to your fav curry dish.

I especially like the oil from this, drizzled on said curry dishes or as a topping for soups and dhal.

Gluten Free Seafood

Jamaican Callaloo With Saltfish Recipe.

May 27, 2025July 11, 2024Leave a Comment

Callaloo is yet another classic Caribbean recipe with different meanings across the region. In this case the ingredient (Green Amaranth) is the star and what gives the dish its name in Jamaica. While in other parts of the Caribbean that same ingredient is known simply as ‘spinach’ or ‘Chorai Bhagi’. And ‘Callaloo’ is more of a comforting soup-like dish.

You’ll Need…

2 tablespoon coconut oil
1/3 lb prepared salted Cod
1 medium onion (diced)
1 Scotch Bonnet pepper (sliced)
5 cloves garlic (smashed)
5 sprigs thyme (leaves only)
3/4 teaspoon black pepper
2 lbs Callaloo (see notes below)
1 medium tomato (diced)

Notes! If making this dish gluten free, please go through the full list of ingredients to ensure they meet your specific gluten free dietary requirements. I used an entire scotch bonnet pepper, but you may use any pepper you like and in the amount you can tolerate. May I recommend you use the video below to follow along as much more is discussed there, including how to prepare the Callaloo and why it’s known as spinach or Chorai Bhagi outside of Jamaica. For additional flavor you may add 2 tablespoons of coconut cream and a couple chopped scallions to the dish.

Wash, trim and chop the Callaloo bush and set aside (include tender stems). With the salted cod (fish), I soaked it in boiling water and when it was cool to touch I then drained that water, rinsed it with cool water, then broke it up into small pieces. The goal is to remove most of the salt it was dry-cured with and to rehydrate it. May I recommend that you use ‘boned’ saltfish (yea, use your fav salted fish), however please go through the pieces to ensure that no small bones are still present.

Heat the oil (you may use any oil you prefer) on a medium/low flame and add the prepared salted cod to the pan. Stir well and cook for 3-4 minutes.

Add the onion, garlic, Scotch bonnet pepper, thyme and black pepper (this is when you’d add scallions if you wanted) and turn the heat to low so we don’t burn the garlic. Cook for 3-4 minutes or until the onion softens.

Turn the heat back up to medium and start adding the prepared Callaloo to the pot. To help it start wilting faster, you may place a lid on the pan temporarily. This is when you’d add coconut cream if you decided on that extra flavor.

I like adding a tomato or two at this point as I find that the acidity of the tomato helps to balance the overall flavor of the dish.

Lower the heat to medium/low and cook until the callaloo has reduced in volume and starts taking on ‘browned’ edges. At this point you’ll taste and add salt if necessary. Since the salted Cod will have remnants of salt in it, I usually don’t add any further salt to the dish, but this is on you at this point.

Cook with the lid off or you’ll end up with a lot of liquid in the pan from the generated steam, with the lid on. In my case it cooked for about 20-25 minutes after I added the Callaloo. With no liquid at the bottom of the pan and the texture to my liking, stove came off and I tucked in with some Jamaican Festivals

Keep in mind that if you chopped the Scotch Bonnet pepper, that you must wash your hands with soap and water immediately after. And if you’re one of those people who gets an itch in your mouth/throat, you may want to add the juice of 1/2 of a lemon after you turn off the stove and stir it well.