Caribbean Vegan Cooking!

As promised earlier in the week here is the first of my vegan recipes for this week, today Caroline and I enjoyed this delicious recipe for lunch, loving the layered flavours. I hope you enjoy trying out this recipe too!

Caribbean Vegan Stew with Chickpeas and Plantains – Serves 3-4


2 ripe plantains, peeled and cut into 1-inch pieces
2 cups cooked chickpeas (garbanzo beans)
1 large onion, chopped
3 garlic cloves, minced
1 red bell pepper, chopped
2 cups diced tomatoes (fresh or canned)
1 cup coconut milk
1 cup vegetable broth
2 tbsp olive oil
1 to 2 tbsp fresh lime juice (dependant on how much you like lime)
2 tbsp chopped fresh coriander
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1/2 tsp cayenne pepper (optional, adjust to taste)
Salt and black pepper, to taste

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until soft and translucent, about 5 minutes.
Add the garlic, red bell pepper, cumin, coriander, paprika, and cayenne pepper (if using). Cook for another 3-4 minutes, stirring occasionally.
Add the diced tomatoes, coconut milk, and vegetable broth to the pot. Stir well and bring the mixture to a boil.
Add the plantains and chickpeas, reduce the heat to a simmer, and cook for about 20-25 minutes or until the plantains are tender.
Stir in the fresh lime juice, season with salt and black pepper to taste, and cook for another 2-3 minutes.
Remove from heat, and garnish with the chopped coriander.
If you want you can serve the stew over rice, quinoa, or with a side of crusty bread but we had ours without and it made a filling lunch for two.

Caribbean Vegan Curried Pumpkin and Lentil Stew

Caribbean Vegan Cooking – Recipe two!

Caroline and I had this for supper last night, bought me right back to being home in St Lucia creating one pots. Just a note on Pumpkin, if you cannot find it you can use butternut squash instead. Try the recipe and let us know what you think!

2 cups diced pumpkin or butternut squash (peeled and seeds removed)
1 cup dried green or brown lentils, rinsed and drained
1 large onion, chopped
2 garlic cloves, minced
1 small ginger root, peeled and minced (about 1 tbsp)
1 small jalapeno pepper, seeds and ribs removed, finely chopped (optional)
1 large carrot, peeled and diced
1 large potato, peeled and diced
3 cups vegetable broth
1 cup canned coconut milk
2 tbsp olive oil
2 tbsp curry powder
1/2 tsp ground allspice
1/2 tsp ground cinnamon
Salt and black pepper, to taste
Fresh coriander or parsley, for garnish (optional)

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and cook until soft and translucent, about 5 minutes.
Add the garlic, ginger, jalapeno (if using), curry powder, allspice, and cinnamon. Cook for 2-3 minutes, stirring constantly, until fragrant.
Add the diced pumpkin, carrot, and potato to the pot, stirring to coat the vegetables with the spice mixture.
Stir in the lentils, vegetable broth, and coconut milk. Bring the mixture to a boil, then reduce the heat to a simmer. Cook, covered, for 25-30 minutes, or until the lentils and vegetables are tender.
Season the stew with salt and black pepper to taste. If desired, garnish with fresh coriander or parsley.
Serve the stew over rice, with flatbread, or enjoy as a hearty soup.

Caribbean Vegan Cooking Week

Welcome Food Lovers!

I’m excited to announce that over the next week, I’ll be dedicating my time to recreating the tantalizing vegan Caribbean recipes I’ve mentioned below. I’ll be sharing my culinary journey, step-by-step instructions, and mouth-watering photos of these dishes right here on my blog. So, make sure you hit that subscribe button and join me as we explore the vibrant flavors of the Caribbean together, one vegan delight at a time! Trust me; you don’t want to miss out on these island-inspired recipes that will transport your taste buds straight to paradise!

Caribbean Vegan Cooking: A Tropical Paradise on Your Plate!

Are you ready to come on a foodie adventure to the Caribbean islands? Close your eyes, imagine the sound of waves gently lapping the shore, the soft swaying of palm trees, and the sun kissing your skin. Now, take a deep breath and let the tantalizing scents of Caribbean spices fill your senses. What if I told you that you could recreate these magical moments with vegan Caribbean cooking? #IslandVibes #VeganCaribbean

Photo by Asad Photo Maldives on

As we all know, the Caribbean is a paradise filled with a rich cultural heritage, stunning landscapes, and – most importantly – mouth-watering food! Today, we’ll set sail on a vegan culinary journey to explore some of the most delicious and satisfying plant-based dishes from this sun-soaked region. So grab your favorite tropical drink and let’s get cooking! #TropicalCuisine #PlantBasedParadise

The secret to a perfect Caribbean dish lies in its vibrant flavors and the symphony of spices. From the famous jerk seasoning to the ever-popular curry powder, these dishes will leave your taste buds dancing with joy. And with more people opting for plant-based lifestyles, vegan Caribbean cuisine is an increasingly popular way to enjoy these delicious flavors without compromising on taste or quality. #SpiceUpYourLife #VeganDelights

First up on our culinary adventure, let’s dive into the world of Caribbean vegan stews. These one-pot wonders are the epitome of comfort food, brimming with bold flavors, hearty veggies, and scrumptious sauces. One of our favorite stews is the Caribbean Vegan Stew with Chickpeas and Plantains. This dish is a delightful combination of sweet plantains, protein-packed chickpeas, and a creamy coconut milk-based sauce. It’s guaranteed to warm your soul and make you feel like you’re sitting beachside, toes in the sand. #ComfortFood #OnePotWonders

If you’re in the mood for something with a little kick, our Vegan Caribbean Jerk Tofu with Pineapple Salsa has your name written all over it. The fiery jerk seasoning creates a beautiful crust on the tofu, while the sweet and tangy pineapple salsa cools things down for a perfect harmony of flavors. It’s like a calypso dance party for your taste buds! #JerkTofu #PineappleSalsa

For a dish that truly embodies the Caribbean spirit, look no further than our Caribbean Vegan Curried Pumpkin and Lentil Stew. This scrumptious stew features hearty lentils, tender pumpkin, and a delectable curry-infused coconut milk broth. It’s an island-style hug in a bowl, and it’ll have you humming Bob Marley tunes in no time! #CurriedPumpkin #OneLove

When it comes to Caribbean vegan cooking, there’s no shortage of creativity and flavor. As you explore this vibrant cuisine, don’t be afraid to experiment with ingredients and seasonings. And remember, the key to Caribbean food is all about layering flavors – so don’t be shy with your spices!

With every bite of these tantalizing dishes, you’ll be transported to a tropical paradise, and the good news is that you don’t need a passport to get there. Just grab your apron, a handful of island-inspired ingredients, and let your kitchen be your gateway to the sunny shores of the Caribbean! #KitchenAdventures #TasteOfParadise

So, my fellow food-loving friends, are you ready to dive into the world of Caribbean vegan cooking.

Remember subscribe to my blog to get the recipes!

The Origins of Jerk Chicken A Spicy and Delicious History

Jerk chicken is a popular dish that originated in Jamaica, and it’s a delicious and spicy way to enjoy chicken. But how did this dish come to be, and what makes it so special? In this blog post, we’ll explore the origins of jerk chicken and share recipes for making it at home.

The History of Jerk Chicken

Jerk chicken has a long and fascinating history that dates back to the indigenous people of the Caribbean, the Arawak and Taíno. These people used a traditional cooking method called “barbacoa,” which involved slow-cooking meat over an open flame. When the Spanish arrived in Jamaica in the 16th century, they brought with them African slaves who introduced new spices and cooking techniques.

The word “jerk” comes from the Spanish word “charqui,” which means dried meat, and refers to the process of marinating and cooking meat in a spicy rub. The traditional jerk rub includes spices like allspice, thyme, garlic, and scotch bonnet peppers, which give it its signature heat.

Today, jerk chicken is a staple in Caribbean cuisine and can be found all over the world. It’s usually served with rice and peas, plantains, and a side of salsa or hot sauce.

Making Jerk Chicken at Home

If you want to try making jerk chicken with a mango salsa at home, here’s two recipes one easy one where you use our Jerk Paste and the second one where you make from scratch.

Recipe 1

Ingredients for the Jerk Chicken:

  • 4 chicken legs or 8 chicken thighs, skin on
  • 3 tbsp Chef Bernie’s Jerk Paste
  • 1 lime, juiced
  • 1 tbsp olive oil
  • A little salt if you like your food on the salty side

Ingredients for the Salsa:

  • 1 ripe mango, diced
  • 1 red bell pepper, diced
  • 1 red onion, diced
  • 1 jalapeño pepper, seeded and minced
  • 1 tbsp lime juice
  • 2 tbsp chopped cilantro
  • Salt and pepper to taste

Instructions to make the Jerk Chicken:

  1. In a large bowl, mix together the Jerk Paste, lime juice, and olive oil. Add the chicken and toss to coat. Cover and refrigerate for at least 4 hours, preferably up to 24 hours.
  2. Preheat the oven to 375°F. Line a baking sheet with parchment paper.
  3. Arrange the chicken on the baking sheet, skin-side up. Bake for 40-45 minutes, or until the chicken is cooked through and the skin is crispy.
  4. While the chicken is cooking, make the salsa. In a medium bowl, combine the diced mango, bell pepper, red onion, jalapeño pepper, lime juice, cilantro, salt, and pepper.
  5. Serve the chicken with the salsa on the side.

Chef Bernie’s Jerk Paste is a convenient and delicious way to make jerk chicken at home. But if you want to take it up a notch, try his Special Edition Extra Hot Sauce, which is made with Trinidad scorpion peppers as well as scotch bonnets. Just be careful – this sauce is seriously hot, so use it sparingly!

Recipe Two


  • 4 chicken legs or 8 chicken thighs, skin on
  • 1/4 cup soy sauce
  • 1/4 cup lime juice
  • 2 tbsp olive oil
  • 2 tbsp brown sugar
  • 1 tbsp minced garlic
  • 1 tbsp chopped fresh thyme
  • 1 tbsp ground allspice
  • 1 tbsp smoked paprika
  • 1 tsp ground cinnamon
  • 1/2 tsp cayenne pepper
  • 2 scallions, chopped
  • 2 scotch bonnet peppers, seeded and chopped
  • Salt and black pepper to taste


  1. In a large bowl, whisk together the soy sauce, lime juice, olive oil, brown sugar, garlic, thyme, allspice, smoked paprika, cinnamon, cayenne pepper, scallions, scotch bonnet peppers, salt, and black pepper.
  2. Add the chicken to the bowl and toss to coat. Cover and refrigerate for at least 2 hours, or up to 24 hours.
  3. Preheat the grill to medium-high heat.
  4. Remove the chicken from the marinade and discard the excess marinade.
  5. Grill the chicken for 6-7 minutes per side, or until cooked through and the skin is crispy.
  6. Serve with rice and beans, plantains, and a side of salsa or hot sauce.

Enjoy your delicious and spicy Jerk Chicken!

Jerk chicken is a tasty and spicy dish with a rich history that dates back to the Caribbean indigenous people. Whether you make it from scratch or use Chef Bernie’s Jerk Paste, this dish is sure to impress your taste buds. And don’t forget to serve it with some salsa or hot sauce on the side to really bring out the flavors.

If you try this recipe or have any tips for making the perfect jerk chicken, be sure to tag us!

Avocados from St Lucia: The Caribbean Delight!

Bernie and I love avo’s we use them a lot in both smoothies and as an addition to meals with rice, I don’t why but they seem to go really well with rice dishes! Below is a little bit about St Lucian avo’s where Chef Bernie is from. I have included three ideas you can try. Let us know your favourite recipe 🙂

Avocados are all the rage these days, and it’s easy to see why. They’re nutritious, delicious, and incredibly versatile, making them a staple in kitchens around the world. But have you tried avocados from St Lucia? These Caribbean gems are a real treat, and they bring a whole new level of flavour to your favourite avocado dishes.

First of all, let’s talk about the avocado itself. St Lucia avocados are larger than your typical Hass avocado, with a smooth, green skin that’s easy to peel. The flesh is creamy and buttery, with a mild, slightly sweet flavor that’s absolutely addictive. And because they’re grown in the Caribbean, these avocados are packed with all the tropical goodness you could ever want.

Now, let’s get to the good stuff: the recipes! Here are three delicious Caribbean-inspired dishes that will have you falling in love with St Lucia avocados in no time.

  1. Caribbean Avocado Salad

This refreshing salad is the perfect way to showcase the flavors of St Lucia avocados. Simply dice up a few ripe avocados and combine them with chopped tomatoes, red onion, carrot, sweetcorn and fresh coriander. Put in a bed of salad of your choice, Drizzle with a simple dressing made from lime juice, olive oil, and a touch of honey, and season with salt and pepper to taste. Serve this salad as a side dish or a light lunch, and enjoy the taste of the Caribbean wherever you are.

  1. Avocado and Shrimp Pasta

Who says avocado can’t be the star of a pasta dish? This recipe combines the creaminess of St Lucia avocados with the sweet, succulent flavor of fresh shrimp, creating a meal that’s sure to impress. Start by cooking your favorite pasta according to package instructions. While it’s cooking, sauté some chopped garlic and red pepper flakes in a pan with olive oil. Add the shrimp and cook until they’re pink and cooked through. Then, add diced avocado and a squeeze of lemon juice to the pan, and stir everything together. Drain the pasta and add it to the pan, tossing it with the shrimp and avocado mixture. Top with chopped fresh parsley, and you’ve got a dish that’s both beautiful and delicious.

  1. Avocado Coconut Smoothie

This smoothie is the perfect way to start your day, or to enjoy as a refreshing snack on a hot Caribbean afternoon. Simply blend together one ripe St Lucia avocado, one cup of coconut milk, a handful of spinach, and a few ice cubes until smooth. You can add a touch of honey or maple syrup if you like it sweeter. Pour the mixture into a glass and enjoy the tropical flavours of St Lucia in every sip.

Picking a ripe avocado at a supermarket can be a bit tricky, especially if you’re not sure what to look for. Here are some tips to help you select a ripe avocado at the store:

Picking the right Avocado in the Supermarket

  • Check the color: Look for avocados that are a deep green color that is almost black. Avoid avocados that are still bright green, as they may not be ripe yet. However, if you’re not planning to use the avocado for a few days, it’s okay to choose one that is still a bit green.
  • Give it a gentle squeeze: Hold the avocado in the palm of your hand and give it a gentle squeeze. Ripe avocados will yield to gentle pressure, but they shouldn’t feel mushy. If the avocado feels hard, it’s not ripe yet. If it feels very soft or squishy, it may be overripe.
  • Check the stem: If the avocado has a stem still attached, check its color. If the stem is brown or black, the avocado may be overripe. If the stem is still green, gently remove it and check the color of the flesh underneath. If it’s green, the avocado is ripe.
  • Consider the weight: Ripe avocados will feel heavy for their size. If an avocado feels too light, it may be underripe.
  • Look for blemishes: Avoid avocados with large bruises or dark spots. These could indicate that the avocado is overripe or has been damaged.

By following these tips, you’ll be able to select ripe avocados that are perfect for your recipes. And if you’re not planning to use the avocados right away, choose ones that are still slightly underripe and allow them to ripen at home on the counter. Happy shopping!

In conclusion, St Lucia avocados are a real treasure of the Caribbean, and they’re a must-try for any avocado lover. Whether you’re enjoying them in a salad, pasta dish, or smoothie, the creamy, buttery flavor of these avocados will transport you to a tropical paradise. So next time you’re food shopping, keep an eye out for St Lucia avocados – your taste buds will thank you.

Scotch Bonnet Peppers: The Firecrackers of the Pepper World

Hold on to your taste buds, folks, because we’re about to talk about Scotch Bonnet peppers – the firecrackers of the pepper world. These little devils pack more heat than a Caribbean dancehall party, and they’re not messing around.

If you’re brave enough to take on the challenge, Scotch Bonnets can add a whole new dimension to your cooking. They’re like the rollercoaster of spices – you’ll feel the rush and the burn, but you’ll keep coming back for more.

But let’s be honest, Scotch Bonnet peppers aren’t for the faint of heart. If you’re not used to spicy food, one bite of a Scotch Bonnet could have you reaching for a glass of milk faster than Usain Bolt runs the 100m. But fear not, my friends. There’s a reason why we call these peppers “flavour peppers” and not just “hot peppers.”

When used correctly, Scotch Bonnet peppers can add a depth of flavour to any dish that is unparalleled. From jerk chicken to curry goat, these little peppers can take your taste buds on a journey to the Caribbean with just one bite.

Now, I know what you’re thinking. “how do I use Scotch Bonnet peppers without setting my mouth on fire?” Well, the secret is all in the preparation.

First things first, always wear gloves when handling these bad boys. Trust me, you don’t want to touch your eyes or any other sensitive areas after handling Scotch Bonnets. Next, remove the stem and seeds and chop them finely. This will help distribute the heat more evenly throughout your dish.

But the real magic happens when you start cooking with Scotch Bonnets. We love to add these peppers to everything from soups to stews to rice and peas.

If you want to have an easy, always ready to use hot sauce consider buying our Chef Bernie Very Hot Sauce which is packed with Scotch Bonnet Peppers with a taste full of flavour as well as heat!

Bon Appetit

Who’s growing the Scorpions?

CA1C6781-85D6-478D-82E0-501080705FF7 Thank you so much for all the wonderful feedback we’ve been getting about our limited edition  Special Reserve Hot Sauce. We are so delighted that you love the heat and the taste. 

Our sauce wouldn’t be so special, if it wasn’t for the tasty but deadly Trinidad Scorpion Peppers grown by our friend Yvonne from Yvonne’s Plants We buy our peppers from Yvonne because she never uses pesticides and chemicals, she helps nature work its magic.

So we’d like to say a big thank you to Brave Heart and Chester, Yvonne’s friends horses who’ve provided all the special reserve manure that’s kept our plants well fed. 

And an even bigger thank you to all the little fat ladybirds who ate all the bugs who would have otherwise damaged the plants.

And finally a big thanks to Frank and Pippa, Yvonne’s dogs who have guarded the Trinidad Scorpion Plants from any marauding Bandidos and pepper thieves!

A few facts about Trinidad Scorpions:

  • Are so hot they were deemed the hottest pepper in the world at one time and although not quite the hottest pepper out there now, overtaken by the Carolina Reaper they are still a pepper to be very cautious of!
  • Scoville Scale 1,000,000 – 1,463,700 SHU
  • The Trinidad Scorpion Butch T pepper is a Capsicum chinense cultivar that is among the most piquant peppers in the world. It is indigenous to Trinidad and Tobago

To purchase this sauce pop over to our shop  and we will send it over to you.

We’re Cutting Down on Plastic

We’re Cutting Down on Plastic

Over the last month, we’ve been chatting to lots of different people about how we can make things better for you and all our customers. You won’t be surprised to know that everyone we spoke too told us that they love our sauces they also told us that the environment matters to them and they wanted us to ensure our packaging is as eco-friendly as possible. We have chosen a number of green packaging solutions that involve only sustainable, recycled and biodegradable materials. When we find a way to eliminate plastic completely from our packaging we’ll let you know

Meanwhile these are the changes we have in place;


  • We are now using paper bubble wrap to safeguard the parcels we send out. Made from sustainable natural material. We chose Geami paper bubble wrap because it conforms to environmentally-friendly aims 
  • We are using paper infill where needed 
  • We are using paper sticky tape to secure our boxes

And some we are working on;

  • Sending out a courier pack still requires a plastic bag even though it is made using recycled materials
  • Fragile tape is still plastic however we only use a minimum amount where needed
  • We need to use plastic bubblewrap bags on some of our products to withstand the Amazon shipping process – we are minimising this as much as possible and only in addition to paper bubblewrap, cardboard boxes or paper in the majority of parcels

Let us know your thoughts and also if you have further solutions for us to consider please let us know.

Baked Butternut Squash Jerk Style

Serves: 2-4  |  Prep: 15 mins | Cooking time: Approx 80 mins in total |

This is one of my favourite winter warming recipes, I always find butternut squash soothing to the soul this recipe makes a delicious supper full of good nutrition and warmth. Continue reading Baked Butternut Squash Jerk Style

Curry Coconut Tofu Flan

Serves 2  | Prep time 20 mins | Cook time 40 mins
Tofu can be really boring and uninspiring so we set about making it interesting and tasty in this wholemeal flan. My journey with pastry making has taken me to really appreciating wholemeal flour and how satisfying it is and of course normally better for you than white flour.  Although if not careful you can get into problems with dryness and cracking you should be fine with this recipe, I have learnt to never be afraid of adding more water but do it in very small amounts at a time!

Continue reading Curry Coconut Tofu Flan

Nothing artificial just a little bit of added Caribbean sunshine!