Category Archives: vegan

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!

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 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!

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.

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

Recipe of the Month – Tropical Canapés

Our simple tropical canapé recipes can be quickly rustled up to wow your guests! Here are some ideas for you to try with our Tropical Range of sauces. Our sauces also make delicious easy dips which you can serve with a number of different crudités. Pop these together for a real wow factor. It’s well worth the effort – your friends will love them!

Continue reading Recipe of the Month – Tropical Canapés

Chef Bernie wins 4th award in 3 months!

We were blown away at Guildford Cheese and Chilli Festival when we received our fourth award in just 3 months! Our Guildford winner was our Sweet Pepper and Ginger Sauce, coming first in the Mild Sauce category.

Continue reading Chef Bernie wins 4th award in 3 months!

Black Bean Stew with Cucumber & Pumpkin

Another one of our series of things to cook with our sauces –  Facebook Live COOKIN’s

Last night we made a really tasty black bean stew, so good dressed with avocado, healthy and nutritious, we used our Chef Bernie’s Tomato Ketchup to give it depth and flavour.

Continue reading Black Bean Stew with Cucumber & Pumpkin

Coconut Curry Sauce Winner!

We so very chuffed to have won a first prize with our Curry Coconut Sauce at Christchurch Cheese & Chilli Show in Hampshire.


The Curry Coconut is part of our Tropical Range which has no added sugar with the natural sweetness coming from sun dried tomato, it’s now become our best selling sauce.

Facebook Live - Full ColorLook out for more recipes both on our cooking shows on Tuesday Nights 7PM GST on Facebook Live

Check out a scrumptious vegan recipe of Papaya & Coconut Curry