ital

Growing up in the Caribbean at a time I did, making a decision to be vegan or stay away from meats was never really an option. There were days mom would make fish or meat dishes and there were days (many more) when vegetarian meals were prepared. Basically you ate or starved (nah was the norm, no cruelty ting eh).. except when she cooked bitter melon – myself, my brother and sisters would revolt. Much of what we ate came from our kitchen garden or what local farmers had for sale, so dishes like what I’m about to share comes naturally. Especially since most of what I’ll be using, came from my lil Caribbean Canadian garden.

You’ll Need…

2 1/2 tablespoon coconut oil
3/4 teaspoon turmeric
1 cup coconut milk
1/4 teaspoon salt
3/4 teaspoon black pepper
2 cups diced pumpkin
4 cups chopped Jamaican Callaloo (chorai bhagi)
4-6 pumpkin stems (baby leaves)
6 okra (cut)
1 green scotch bonnet pepper
5 sprigs thyme + 5-8 green beans
4-6 cherry tomatoes (cut in 1/2)
4 cloves garlic (smashed)
1/4 cup chopped chives (chopped)
1 medium eggplant (cubed)

Notes. Please watch the video below for more tips and explanation. Should you be doing this recipe gluten free, may I recommend that you go through the full list of ingredients to make sure they meet with your specific gluten free dietary requirements. Remember to wash your hands with soap and water immediately after handling such hot peppers as Scotch Bonnet. I explained why I used a green Scotch Bonnet in the recipe, in the video down below.

With most of the items coming from my garden, the first order of business was to give everything a good wash. Then it was a matter of chopping and dicing. While I do have a pumpkin patch, for some reason they didn’t even bloom this year. I made use of the pumpkin I had in the fridge from the local grocery. Butternut squash will would great too.

Heat the coconut oil (use olive if you prefer) on a medium flame in a deep pan (I used a cast iron pan) and add the cubed eggplant to the pan. I kept the skin on. Try to get color on all sides, then remove and set aside. Try to leave back as much of the oil in the pan.

With your flame still on medium, add the diced pumpkin and stir well to coat with the oil. After about 2-3 minutes, add the thyme (my stems were tender, so I added it all.. should yours be woody, pick the leaves off and only add them), garlic and chives. Turn the heat down to med/low and cook for 3 minutes. During this time you may add the black pepper.

It’s now time to add the beans, Scotch Bonnet okra and salt. Should you not want things spicy you may leave out the Scotch Bonnet, or add it whole and don’t break it. Cook for another 2-3 minutes, then add the chopped Jamaican Callaloo. Everyday Spinach, Kale or Swiss Chard will work to. At this point you may add the turmeric as well. Add the baby pumpkin leaves (explained in the video).

The Jamaican Callaloo (Amaranthus viridis Also known as: Slender amaranth, Slender pigweed) will pile up, but as it gets in contact with the heat, it will wilt down considerably. Top with the coconut milk and bring to a boil. Then reduce to a simmer.

After about 5 minutes on the simmer, add the pre-cooked eggplant back to the pan and cook for another couple minutes, so the lovely smokey flavors of the eggplant makes it’s way into the dish. We fried the eggplant at the start so it can maintain it’s shape and texture in the dish. The skin will add a lovely sweet note to.

Now it’s time to personalize things a bit. You can burn off all the liquid at the bottom of the pan or leave some if you need a little gravy for rice or boiled ground provisions. At this point I’ll suggest you taste for salt and adjust accordingly. I know if you’re following a strict Ital diet, you’ll want to go low on the sodium or leave it out altogether.

Just before I turn off the stove I like adding the tomatoes to the pan and allow the residual heat to gently blister them. Squeeze in some fresh lemon juice should you want and a topping of additional black pepper can brighten the dish further.

A delightful vegan dish, packed with goodness from my garden.

Outstanding Cook Up Rice (#Ital #Vegan #Glutenfree)

May 28, 2025June 8, 20203 Comments

Cook-up or cook-up rice is one of those classic one-pot Caribbean meals mom would usually do on a Saturday (when she didn’t do a soup). However Mom’s usually came loaded with chicken, beef or salted meats, but in this version I like skipping the meat .. without sacrificing flavors for and iconic meal. Served HOT!

You’ll Need…

1 medium onion (diced)
4 cloves garlic (smashed)
4 sprigs thyme
1-2 tablespoon olive oil
1/2 teaspoon black pepper
2 scallions (chopped)
1/4 scotch bonnet pepper (diced)
1 carrot (cut into 1/2 cm wheels)
3/4 cup red beans (from a can – rinsed)
1 teaspoon turmeric
10 okra (1/2 inch chop)
1 large sweet potato (cubed)
1 1/2 cups squash (or pumpkin \ cubed)
2 cups long grain par-boiled brown rice
2 cups spinach
1 1/2 cups coconut milk
2 1/2 cups veg stock
1 teaspoon salt (adjust)
2 tablespoon parsley (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 veg stock you use.

Heat oil in a deep/wide pan on a medium flame, then add the onion, garlic, thyme, scallions and black pepper. Turn the heat down to low and cook for about 3 minutes.

Add the scotch bonnet pepper (no seeds unless you want it spicy) and carrot, stir well, then add the beans and cook on low for another 2-3 minutes.

Add the turmeric, turn the heat to medium and add okra, stir. In now goes the sweet potato and squash (pumpkin will work too). At every point (when we add ingredients to the pot) stir well.

Go in with the washed rice and mix. Fold in the spinach along with the coconut milk and vegetable stock. Scrape the bottom of the pot as there will be some caramelization (flavors) develop at the bottom of the pot. Add the salt and bring to a boil.

As far as ‘washing” the rice is concerned.. this is to remove extra starch and grit as a result of the process of taking out the husk off the grains. So we’ll cover the rice with cool water in a bowl, massage with our hands, discard that water and repeat until that water is somewhat clear. Or rise under running water in a strainer, until the water runs clear – That’s “Washed” rice.

Lid on when it comes to a boil, then reduce the heat to low and allow the rice to fully cook and go plump. For a more creamy cook-up, stir the pot a bit and the rice will release more of it’s starch in the process.

25 minutes later, taste for salt and adjust… leave it ‘wet’ or you can remove the lid and burn off the liquid which remains. Toss in the parsley and you’re pretty much done. Note that the residual heat on a heavy pot will continue to cook the rice and thicken it up (after you turn off the stove).

For this classic dish, I like having a side of Tomato Choka as a side or condiment for an extraordinary vegan meal.

Gluten Free Vegetarian

Classic Jamaican Steamed Cabbage Recipe.

January 15, 2020January 15, 20209 Comments

If I had a dollar! Jamaican Style steamed cabbage, is probably one of the most requested recipes I get via Instagram, especially from those who have visited Jamaica at some point in their life and have had the pleasure of this simple dish. Not necessarily a “Jamaican” dish, as I’ve had it throughout the Caribbean in one for or another, however it’s the term used to best identify it.

You’ll Need…

1 large Cabbage (about 6 cups shredded)
1 onion (sliced)
2 scallions (chopped)
3-4 sprigs thyme
3 cloves garlic (crushed or sliced)
1/4 scotch bonnet pepper (sliced thin)
1 1/2 tablespoon olive oil
1 veg stock cube (crushed)
1/4 teaspoon black pepper
1 large carrot (julienne)
1 red bell pepper (julienne)
1 green bell pepper (julienne)
2 allspice berries (pimento)
1/2 teaspoon salt (adjust)

Important. If making this dish gluten free, please use a stock cube which meets with your specific gluten free dietary needs. Remember to wear gloves when handling such hot peppers as Scotch Bonnet.

Start by prepping all the ingredients! Then in a wide pot on a low heat add the olive oil (any oil you like using) then add the onion and garlic, stir and then continue adding the black pepper, pimento berries, thyme and Scotch Bonnet pepper. Cook on low for about 3 minutes.

Turn the heat up to med/low and add the carrot and bell peppers, followed by the salt and stock cube (crushed). Stir well and cook for two minutes.

It’s now time to add the shredded (cut as you like) to the pot and stir well. It will look like a lot, however it will wilt down. Place the lid on the pot and get it to steam within it’s own juices.

After about 6 minutes (try to stir it a couple times while it steams) it’s time to personalize things a bit. Taste for salt and adjust to your own liking and you can turn off the stove if the texture is to your liking or cook longer.

A classic vegan side dish your entire family will love. Don’t forget to watch the video below. If you can, please support. And should you have questions about this recipe or anything food related, be sure to Ask Chris.

Gluten Free Vegetarian

Caribbean Ratatouille (ital vegetable stew).

May 26, 2019March 31, 2019Leave a Comment

Last fall I did one of my favorite ways to put vegetables from my garden (and fridge) to use, in what I like to refer to as being a Caribbean take on Ratatouille… and I documented it to share with you. Very much like the outstanding Ital food I remember eating as kid at the Ital restaurant in San Fernando Trinidad (Pleasantville / Mon Repos area). While I’m very much a carnivore, this vegan dish is absolutely delicious and something I look forward to making/eating.

You’ll Need..

4- 6 cups eggplant (cubed)
2 stalks celery (chopped)
2 sweet bell peppers (1/2 of each, diced)
1/2 scotch bonnet pepper (green one)
4 medium tomato (diced)
5 sprigs thyme
2 sprigs basil
1 medium red onion (diced)
2 spring onion (chopped)
1/2 teaspoon black pepper
1 1/4 tablespoon salt (divided)
1 tablespoon tomato paste
3 tablespoon olive oil
5-8 okra (sliced)
2-3 cups Swiss chard (chopped)
2 cups Jamaican callaloo (chopped)
4 cloves garlic (smashed)
3/4 cup coconut milk
1 medium Christophene (cho cho)
2 tablespoon parsley (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.

Wash and prep all the vegetables. I used the stems of the Swiss Chard, but not the Jamaican Callaloo (choria bhagi) as I find that they can be a bit too tough. The eggplant were cut into 1/2 inch cubes, then placed in a drainer and topped with 1/2 tablespoon salt. Then allowed to sit on the counter for about 30 minutes. This will help remove some of the moisture from the eggplant and in doing so, some of the bitterness. You’ll notice that I did keep the skin on them. Please watch the video below to see how I prepared all the vegetables.

Then rinse the eggplant with cool water and pat dry with paper towels to remove the salt. In a deep oven-proof pan, heat the oil on a medium flame and fry-off the eggplant. You may need to do this in 3 batches as to not crowd the pan. It will take about 5-7 minutes to get golden edges each time. Set aside the eggplant after you’ve fried them. As the eggplant cooks, feel free to prep the other ingredients.

With the Christophene you’ll need to peel and remove the core, then dice. There should still be some oil in the bottom of the pot (if not add a teaspoon or so) and go in with the tougher vegetables… heat on low. Start with the Christophene, followed 2 minutes later by the bell peppers, then 2 minutes later you can add the Swiss Chard stems (cut thin), the spring onion (bulb cut in 1/4) and the red onion. Mix well.

Now add the remaining salt and the celery and cook for about 5 minutes. After which you’ll add the garlic, green tops of the spring onion, tomato paste and black pepper. Mix well and add the rest of ingredients.. Jamaican Callaloo, green part of the Swiss Chard, Okra, chunks of tomato and thyme.

It’s finally time to add back the pre-cooked Eggplant and mix well. Here’s where you can add the Scotch Bonnet pepper if you want the dish to have a bit of a kick. Top with the parsley and coconut milk and give it a good stir to combine everything.

Place the pan/pot into a preheated 400 F oven, on the middle rack for 20-25 minutes.

After it comes out, taste for salt (adjust accordingly) and top with the Basil. You’re done! A delicious one pot vegan dish, which is guaranteed to impress your family and friends. In my case a lot of the ingredients came directly from my garden.

Do you own a copy of my cookbook ?- The Vibrant Caribbean Pot 100 Traditional And Fusion recipes Vol 2

Incredible Ital Stew (vegan / vegetarian).

Outstanding Cook Up Rice (#Ital #Vegan #Glutenfree)

Classic Jamaican Steamed Cabbage Recipe.

Caribbean Ratatouille (ital vegetable stew).

Hi, I'm Chris.

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