Caribbean foods | Top Traditional Caribbean Food | Caribbean Cuisine
Recipes in this Video
Gizzada, a traditional Jamaican pastry, is known for its rich coconut filling and flaky crust. Often enjoyed during festive occasions, it reflects the island's vibrant culinary heritage. Today, gizzadas are beloved not only in Jamaica but also in Caribbean communities worldwide, showcasing the region's unique flavors and baking traditions.
Ingredients
- ●all-purpose flour
- ●butter
- ●sugar
- ●water
- ●coconut
- ●brown sugar
- ●nutmeg
- ●vanilla extract
- ●salt
- ●lime juice
- ●egg
- ●baking powder
- ●cinnamon
- ●milk
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a bowl, combine all-purpose flour, baking powder, and salt.
- 3Cut in butter until the mixture resembles coarse crumbs.
- 4Add water gradually until a dough forms; knead lightly and wrap in plastic.
- 5In a saucepan, combine shredded coconut, brown sugar, lime juice, and nutmeg.
- 6Cook over medium heat until the mixture thickens, about 5-7 minutes.
- 7Remove from heat and stir in vanilla extract and cinnamon; let cool.
- 8Roll out the dough on a floured surface to about 1/8 inch thick.
- 9Cut out circles of dough and place them in greased muffin tins.
- 10Fill each dough circle with the coconut mixture.
- 11Beat the egg and brush it over the edges of the filled dough.
- 12Bake for 20-25 minutes until golden brown.
- 13Allow to cool slightly before removing from the tins.
- 14Serve warm or at room temperature.
Originating from the indigenous communities of Guyana, Cassava Pone is a beloved dessert made from cassava, a starchy root vegetable. Traditionally served during festive occasions, it symbolizes cultural heritage and communal gatherings. Today, it has gained popularity beyond Guyana, with variations appearing in Caribbean cuisines, showcasing the adaptability of this simple yet delicious dish.
Ingredients
- ●cassava
- ●coconut milk
- ●sugar
- ●eggs
- ●butter
- ●vanilla extract
- ●baking powder
- ●nutmeg
- ●salt
- ●cinnamon
- ●raisins
- ●lime zest
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2Peel and grate the cassava into a large bowl.
- 3Add coconut milk, sugar, and melted butter to the grated cassava; mix until well combined.
- 4In a separate bowl, whisk together eggs, vanilla extract, baking powder, nutmeg, cinnamon, and salt.
- 5Combine the egg mixture with the cassava mixture; stir until smooth.
- 6Fold in raisins and lime zest gently into the batter.
- 7Pour the mixture into a greased baking dish.
- 8Bake in the preheated oven for 45-60 minutes until the top is golden and a toothpick comes out clean.
- 9Remove from the oven and let cool for a few minutes before slicing.
- 10Serve warm or at room temperature.
Ingredient Alternatives
coconut milk
Healthier: almond milk
Cheaper: evaporated milk
Almond milk is lower in calories, while evaporated milk is more affordable.
sugar
Healthier: honey
Cheaper: brown sugar
Honey provides natural sweetness with fewer calories, while brown sugar is often less expensive.
butter
Healthier: coconut oil
Cheaper: margarine
Coconut oil is a healthier fat option, while margarine can save costs.
raisins
Healthier: dried cranberries
Cheaper: dried apricots
Dried cranberries offer a tart flavor, while dried apricots can be more economical.
Techniques
Equipment
Also Known As
Ingredients
- ●1 cup cornmeal
- ●2 cups water
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp thyme
- ●1/2 cup chopped green onions
- ●1 lb flying fish, cleaned
- ●2 tbsp olive oil
- ●1 lemon, juiced
- ●1/2 tsp garlic powder
Instructions
- 1In a pot, bring 2 cups of water to a boil and add 1/2 tsp salt.
- 2Gradually whisk in 1 cup of cornmeal, stirring constantly to prevent lumps.
- 3Reduce heat to low and cook for about 10-15 minutes, stirring frequently until thickened.
- 4Stir in black pepper, thyme, and chopped green onions, mixing well.
- 5Pour the mixture into a greased dish and smooth the top. Let it cool and set for about 30 minutes.
- 6Meanwhile, season the flying fish with olive oil, lemon juice, garlic powder, and salt to taste.
- 7Preheat a grill or broiler to medium-high heat.
- 8Grill the flying fish for about 4-5 minutes on each side, or until cooked through and flaky.
- 9Once the cou cou has set, cut it into squares or slices.
- 10Serve the cou cou alongside the grilled flying fish.
Equipment
Originating from Jamaica, Ackee & Saltfish is the national dish, showcasing the island's unique flavors and ingredients. Traditionally enjoyed for breakfast, it reflects the influence of West African cuisine, particularly the use of ackee, which was brought to the Caribbean in the 18th century. Today, this dish is celebrated globally, often found in Caribbean restaurants and homes, symbolizing the rich cultural heritage of Jamaica.
Ingredients
- ●ackee
- ●saltfish
- ●onion
- ●tomato
- ●bell pepper
- ●garlic
- ●thyme
- ●black pepper
- ●scotch bonnet pepper
- ●olive oil
- ●lime juice
- ●green onions
- ●pimento seeds
- ●bay leaves
Instructions
- 1Soak saltfish in water overnight to reduce saltiness.
- 2Drain and rinse the saltfish, then boil in fresh water for 10-15 minutes until tender.
- 3Remove the saltfish from the pot and flake into large pieces, discarding any bones.
- 4Heat olive oil in a skillet over medium heat until shimmering.
- 5Sauté chopped onion, garlic, and bell pepper for 3-4 minutes until softened.
- 6Add diced tomato and scotch bonnet pepper, cooking for another 2 minutes.
- 7Stir in the flaked saltfish and cook for 2-3 minutes to combine flavors.
- 8Gently fold in the ackee and cook for 5 minutes until heated through.
- 9Season with thyme, black pepper, and lime juice to taste.
- 10Garnish with chopped green onions and serve hot.
Ingredient Alternatives
saltfish
Healthier: fresh fish
Cheaper: canned fish
Fresh fish can be lower in sodium and more affordable than traditional saltfish.
ackee
Healthier: butternut squash
Cheaper: pumpkin
These alternatives mimic the texture but are more widely available.
Techniques
Equipment
Also Known As
Originating from Jamaica, Ackee and Saltfish is considered the national dish, traditionally enjoyed for breakfast. The dish showcases the unique ackee fruit, which is often paired with salted cod, a staple in Caribbean cuisine. It reflects the island's history of resourcefulness and the blending of African and European culinary influences. Today, Ackee and Saltfish is celebrated not only in Jamaica but also in Caribbean communities around the world, often served with fried plantains or dumplings.
Ingredients
- ●ackee
- ●salted codfish
- ●onion
- ●bell pepper
- ●tomato
- ●garlic
- ●thyme
- ●black pepper
- ●scotch bonnet pepper
- ●olive oil
- ●lime juice
- ●green onion
- ●pimento seeds
- ●carrot
- ●bay leaf
- ●allspice
Instructions
- 1Soak salted codfish in water overnight, changing water several times to reduce saltiness.
- 2Boil the soaked codfish in fresh water until tender, about 15-20 minutes.
- 3Drain and flake the codfish into bite-sized pieces, removing any bones.
- 4Heat olive oil in a skillet over medium heat until shimmering.
- 5Add chopped onion, bell pepper, and garlic; sauté until softened, about 3-4 minutes.
- 6Stir in diced tomato and scotch bonnet pepper; cook for another 2-3 minutes.
- 7Add the flaked codfish and thyme; mix well and cook for 2-3 minutes.
- 8Gently fold in the ackee, being careful not to mash it; cook until heated through, about 2 minutes.
- 9Season with black pepper, lime juice, and pimento seeds; stir gently to combine.
- 10Garnish with chopped green onions and serve hot.
Ingredient Alternatives
salted codfish
Healthier: fresh fish
Cheaper: canned tuna
Fresh fish provides a lower sodium option, while canned tuna is more affordable.
ackee
Healthier: cooked pumpkin
Cheaper: cooked sweet potato
Cooked pumpkin mimics the texture and adds nutrition, while sweet potato is budget-friendly.
Techniques
Equipment
Also Known As
Griots is a traditional Haitian dish made with marinated pork that is often served during celebrations and special occasions.
Ingredients
- ●2 lbs pork shoulder, cut into 1-inch cubes
- ●1/4 cup sour orange juice
- ●4 cloves garlic, minced
- ●1 onion, chopped
- ●1 tsp thyme
- ●1 tsp black pepper
- ●1 tsp salt
- ●1/2 tsp cayenne pepper
- ●2 cups water
- ●2 cups long-grain rice
- ●1 can (15 oz) black beans, drained and rinsed
- ●1/4 cup green onions, chopped
- ●1/4 cup fresh cilantro, chopped
- ●1 tbsp vegetable oil
Instructions
- 1In a large bowl, combine the pork cubes with sour orange juice, garlic, onion, thyme, black pepper, salt, and cayenne pepper. Mix well and marinate for at least 2 hours, preferably overnight.
- 2In a large pot, heat the vegetable oil over medium heat. Add the marinated pork and sear until browned on all sides, about 5-7 minutes.
- 3Add 2 cups of water to the pot and bring to a boil. Reduce heat to low, cover, and simmer for about 1.5 hours or until the pork is tender.
- 4Once the pork is cooked, remove it from the pot and set aside. Strain the cooking liquid and reserve it.
- 5In a separate pot, bring 4 cups of the reserved cooking liquid to a boil. Add the rice and a pinch of salt. Cover and reduce heat to low, cooking for about 20 minutes or until the rice is fluffy and cooked through.
- 6While the rice is cooking, preheat the oven to 400°F (200°C). Spread the cooked pork on a baking sheet and roast for about 15-20 minutes until crispy.
- 7In a small saucepan, heat the black beans over medium heat until warmed through. Stir in chopped green onions and cilantro.
- 8To serve, place a scoop of rice on a plate, top with the crispy griots, and serve the black beans on the side.
Equipment
Cracked Conch is a beloved dish in the Bahamas, originating from the islands' rich maritime culture. Traditionally enjoyed at festivals and gatherings, it showcases the local conch, a staple seafood. Served with rice and peas, it reflects the blend of African and Caribbean influences in Bahamian cuisine. Today, it is celebrated not only in the Bahamas but has also gained popularity in various coastal regions around the world, often found in seafood restaurants and beach shacks.
Ingredients
- ●conch
- ●flour
- ●cornmeal
- ●baking powder
- ●eggs
- ●milk
- ●onion
- ●bell pepper
- ●garlic
- ●thyme
- ●lime juice
- ●black pepper
- ●rice
- ●coconut milk
- ●kidney beans
- ●scallions
- ●bay leaves
- ●water
Instructions
- 1Tenderize conch by pounding it until thin and flat.
- 2Mix flour, cornmeal, baking powder, and black pepper in a bowl.
- 3In a separate bowl, whisk eggs and milk together until combined.
- 4Combine the wet and dry ingredients until just mixed.
- 5Fold in diced onion, bell pepper, garlic, thyme, and lime juice.
- 6Heat oil in a deep pan over medium heat until shimmering.
- 7Scoop spoonfuls of the batter and carefully drop into the hot oil.
- 8Fry until golden brown, about 3-4 minutes per side.
- 9Remove and drain on paper towels.
- 10Rinse rice under cold water until water runs clear.
- 11Combine rice, coconut milk, kidney beans, scallions, bay leaves, and water in a pot.
- 12Bring to a boil, then reduce heat and simmer until rice is tender, about 20 minutes.
Ingredient Alternatives
conch
Healthier: shrimp
Cheaper: pollock
Shrimp offers a similar texture while being more accessible.
coconut milk
Healthier: almond milk
Cheaper: evaporated milk
Almond milk reduces calories while still providing creaminess.
flour
Healthier: whole wheat flour
Cheaper: all-purpose flour
Whole wheat flour adds fiber and nutrients.
eggs
Healthier: flaxseed meal
Cheaper: egg substitute
Flaxseed meal is a plant-based alternative for binding.
Techniques
Equipment
Also Known As
Creole cuisine is a blend of French, Spanish, African, and Native American influences, originating from Louisiana. Grilled snapper is a popular dish in coastal regions, often served with a spicy sauce.
Ingredients
- ●4 whole snapper, cleaned and scaled
- ●2 tbsp olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1/2 tsp paprika
- ●1/2 tsp cayenne pepper
- ●1/2 cup diced onion
- ●1/2 cup diced green bell pepper
- ●1/2 cup diced celery
- ●2 cloves garlic, minced
- ●1 can (14.5 oz) diced tomatoes
- ●1 tbsp Worcestershire sauce
- ●1 tbsp hot sauce
- ●1 tsp dried thyme
- ●1 tsp dried oregano
- ●1/2 cup chicken broth
- ●2 tbsp chopped fresh parsley
Instructions
- 1Preheat the grill to medium-high heat.
- 2In a small bowl, mix together olive oil, salt, black pepper, paprika, and cayenne pepper. Rub this mixture all over the snapper, inside and out.
- 3Place the snapper on the grill and cook for about 6-8 minutes on each side, or until the fish flakes easily with a fork.
- 4While the fish is grilling, prepare the Creole sauce. In a large skillet, heat a little olive oil over medium heat.
- 5Add the diced onion, green bell pepper, and celery to the skillet. Sauté for about 5 minutes until the vegetables are softened.
- 6Stir in the minced garlic and cook for an additional minute until fragrant.
- 7Add the diced tomatoes, Worcestershire sauce, hot sauce, thyme, oregano, and chicken broth to the skillet. Bring to a simmer and let cook for about 10 minutes, stirring occasionally.
- 8Once the sauce has thickened slightly, stir in the chopped parsley and remove from heat.
- 9Serve the grilled snapper topped with the Creole sauce.
Equipment
Ingredients
- ●2 large round balls of Edam cheese
- ●1 lb ground beef
- ●1/2 cup diced onions
- ●1/2 cup diced bell peppers
- ●2 cloves garlic, minced
- ●1/2 cup diced tomatoes
- ●1/4 cup olives, sliced
- ●1 tsp cumin
- ●1 tsp paprika
- ●1/2 tsp salt
- ●1/2 tsp black pepper
- ●1/4 cup fresh cilantro, chopped
- ●1/4 cup breadcrumbs
- ●2 tbsp olive oil
Instructions
- 1Preheat the oven to 350°F (175°C).
- 2In a skillet, heat olive oil over medium heat. Add onions and bell peppers, sauté until soft.
- 3Add garlic and ground beef to the skillet, cook until the beef is browned.
- 4Stir in diced tomatoes, olives, cumin, paprika, salt, and pepper. Cook for another 5 minutes.
- 5Remove from heat and mix in chopped cilantro and breadcrumbs.
- 6Cut the tops off the Edam cheese balls and scoop out the insides, leaving a shell.
- 7Fill the cheese shells with the beef mixture, packing it tightly.
- 8Place the filled cheese balls in a baking dish and cover with aluminum foil.
- 9Bake in the preheated oven for 30 minutes, then remove the foil and bake for an additional 10 minutes until the cheese is melted and slightly browned.
- 10Let cool for a few minutes before serving.
Equipment
Pom is a beloved dish in Suriname, originating from the Creole community, where it symbolizes family gatherings and celebrations. Traditionally made with pomelo and chicken, it showcases the fusion of indigenous and colonial influences in Surinamese cuisine. Today, Pom is often served at festive occasions, reflecting its status as a cultural staple that brings people together.
Ingredients
- ●pomelo
- ●chicken
- ●onion
- ●garlic
- ●thyme
- ●bay leaves
- ●orange juice
- ●salt
- ●pepper
- ●butter
- ●bread crumbs
- ●cayenne pepper
- ●green bell pepper
- ●carrots
- ●chicken broth
Instructions
- 1Preheat the oven to 180°C (350°F).
- 2Prepare the pomelo by peeling and segmenting it, discarding the seeds.
- 3Cook the chicken in a skillet over medium heat until browned, about 5-7 minutes.
- 4Add chopped onion, garlic, thyme, and bay leaves to the skillet; sauté until fragrant, about 3-4 minutes.
- 5Stir in orange juice and season with salt, pepper, and cayenne pepper; simmer for 10 minutes.
- 6Combine the pomelo segments with the chicken mixture in a large baking dish.
- 7Melt butter and mix with bread crumbs; sprinkle over the chicken and pomelo.
- 8Bake in the preheated oven for 30-40 minutes until golden brown and bubbly.
- 9Let cool for 10 minutes before serving.
Ingredient Alternatives
pomelo
Healthier: grapefruit
Cheaper: oranges
Grapefruit provides a similar tartness and flavor.
chicken
Healthier: tofu
Cheaper: pork
Tofu is a plant-based protein, while pork is often less expensive.
butter
Healthier: olive oil
Cheaper: margarine
Olive oil offers healthier fats, while margarine is often cheaper.
chicken broth
Healthier: vegetable broth
Cheaper: water with seasoning
Vegetable broth is lower in calories, and water with seasoning can be a budget-friendly alternative.
Techniques
Equipment
Also Known As
Ropa Vieja, meaning 'old clothes' in Spanish, hails from Cuba and is a staple of its culinary heritage. This dish reflects the island's Spanish and African influences, showcasing the use of slow-cooked, shredded beef in a rich tomato sauce. Traditionally served with rice and black beans, it has gained popularity beyond Cuba, inspiring variations across Latin America and the Caribbean.
Ingredients
- ●flank steak
- ●olive oil
- ●onion
- ●bell pepper
- ●garlic
- ●cumin
- ●oregano
- ●bay leaves
- ●tomato sauce
- ●red wine
- ●green olives
- ●capers
- ●black pepper
- ●salt
- ●coriander
- ●carrots
- ●potatoes
Instructions
- 1Heat olive oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and bell pepper; sauté until softened, about 5-7 minutes.
- 3Stir in minced garlic, cumin, oregano, and black pepper; cook for 1-2 minutes until fragrant.
- 4Add flank steak to the pot, searing on all sides until browned, about 4-5 minutes.
- 5Pour in red wine and scrape up any browned bits from the bottom of the pot.
- 6Add tomato sauce, bay leaves, and enough water to cover the meat; bring to a boil.
- 7Reduce heat to low, cover, and simmer for 2-3 hours until the meat is tender.
- 8Remove the flank steak and let it cool slightly; shred the meat using two forks.
- 9Return the shredded meat to the pot, along with chopped carrots and potatoes.
- 10Stir in green olives and capers; simmer for an additional 30 minutes until vegetables are tender.
- 11Taste and adjust seasoning with salt and pepper as needed.
- 12Serve hot, garnished with fresh coriander.
Fungee and Pepperpot is a traditional dish from Antigua and Barbuda, often served during festive occasions and family gatherings. Fungee, made from cornmeal, serves as a hearty side to the rich and spicy pepperpot, a meat stew flavored with herbs, spices, and sometimes coconut milk. This dish reflects the island's culinary heritage, blending indigenous and African influences. Today, it's enjoyed not just on special occasions but also as a comforting everyday meal.
Ingredients
- ●cornmeal
- ●water
- ●salt
- ●black pepper
- ●thyme
- ●onion
- ●garlic
- ●bell pepper
- ●beef
- ●pork
- ●carrots
- ●bay leaves
- ●coconut milk
- ●scotch bonnet pepper
- ●vinegar
- ●sugar
Instructions
- 1Boil water in a large pot and add salt.
- 2Gradually whisk in cornmeal, stirring continuously to prevent lumps.
- 3Cook until thickened, about 10-15 minutes, then pour into a greased dish to set.
- 4In a separate pan, heat oil over medium heat and sauté onion and garlic until fragrant.
- 5Add bell pepper, carrots, and thyme, cooking until softened, about 5 minutes.
- 6Incorporate beef and pork, browning on all sides for about 8-10 minutes.
- 7Stir in coconut milk, vinegar, sugar, and bay leaves; simmer for 20-30 minutes until meat is tender.
- 8Add scotch bonnet pepper for heat, adjusting to taste, and simmer for an additional 5 minutes.
- 9Serve the pepperpot over slices of funggee.
Ingredient Alternatives
coconut milk
Healthier: light coconut milk
Cheaper: milk
Light coconut milk reduces calories while maintaining creaminess.
beef
Healthier: chicken
Cheaper: pork
Chicken is leaner while pork is often less expensive.
Techniques
Equipment
Also Known As
Originating from Guyana, Pepperpot is a traditional dish often served during festive occasions, particularly Christmas. This rich stew reflects the country's diverse cultural influences, combining indigenous, African, and European culinary traditions. Today, Pepperpot is cherished both locally and by the diaspora, symbolizing warmth and community during gatherings.
Ingredients
- ●beef
- ●water
- ●browning sauce
- ●onions
- ●garlic
- ●thyme
- ●scotch bonnet pepper
- ●black pepper
- ●cinnamon
- ●cloves
- ●allspice
- ●bay leaves
- ●bitter orange peel
- ●brown sugar
- ●salt
- ●pimento
- ●coconut milk
- ●bread
Instructions
- 1Cut beef into cubes and season with salt and black pepper.
- 2Heat a large pot over medium heat and add water.
- 3Add seasoned beef to the pot and bring to a boil.
- 4Reduce heat and simmer until beef is tender, about 1.5 to 2 hours.
- 5In a separate pan, sauté onions and garlic until translucent.
- 6Add browning sauce to the onions and garlic, stirring to combine.
- 7Incorporate thyme, scotch bonnet pepper, and spices into the pot with the beef.
- 8Add the sautéed onion mixture to the pot and stir well.
- 9Include brown sugar and bitter orange peel, mixing thoroughly.
- 10Simmer for an additional 30 minutes to meld flavors.
- 11Stir in coconut milk and continue to simmer for 10 minutes.
- 12Adjust seasoning with salt and additional spices to taste.
- 13Serve hot with slices of bread for dipping.
Sancocho is a traditional stew originating from Panama, often enjoyed during family gatherings and celebrations. This hearty dish reflects the country's diverse culinary influences, combining various meats and root vegetables. Today, sancocho has many regional variations across Latin America, each with its unique twist, making it a beloved comfort food in many households.
Ingredients
- ●chicken
- ●beef
- ●pork
- ●yucca
- ●plantains
- ●corn
- ●potatoes
- ●carrots
- ●onion
- ●garlic
- ●cilantro
- ●bell pepper
- ●lime
- ●salt
- ●black pepper
- ●water
Instructions
- 1Cut the chicken, beef, and pork into large chunks.
- 2Heat a large pot over medium heat and add the meat.
- 3Brown the meat on all sides for about 5-7 minutes.
- 4Add chopped onion, garlic, and bell pepper to the pot; sauté until fragrant, about 3-4 minutes.
- 5Pour in enough water to cover the meat and bring to a boil.
- 6Reduce heat to low and simmer for 30 minutes, skimming off any foam.
- 7Peel and chop the yucca, plantains, potatoes, and carrots into large pieces.
- 8Add the chopped vegetables to the pot along with the corn.
- 9Season with salt and black pepper to taste.
- 10Continue to simmer for another 30-40 minutes, until the vegetables are tender.
- 11Add chopped cilantro and the juice of one lime before serving.
- 12Serve hot in bowls, garnished with additional cilantro and lime wedges.
Goat stew, a cherished dish in Ethiopia, reflects the country's rich culinary heritage and communal dining traditions. Often prepared for special occasions, it showcases the use of local spices like berbere, which adds depth and warmth. In modern times, variations can be found across the globe, adapting to local tastes while maintaining the essence of Ethiopian flavors.
Ingredients
- ●goat meat
- ●onions
- ●garlic
- ●ginger
- ●tomatoes
- ●green chili peppers
- ●berbere spice
- ●vegetable oil
- ●salt
- ●water
- ●carrots
- ●potatoes
- ●bay leaves
- ●coriander
- ●parsley
Instructions
- 1Heat vegetable oil in a large pot over medium heat until shimmering
- 2Add chopped onions and sauté until translucent, about 5-7 minutes
- 3Stir in minced garlic and ginger, cooking for 1-2 minutes until fragrant
- 4Add diced tomatoes and green chili peppers, cooking until softened, about 4-5 minutes
- 5Mix in berbere spice and salt, stirring to coat the vegetables
- 6Add goat meat, browning on all sides for about 8-10 minutes
- 7Pour in enough water to cover the meat, bring to a boil
- 8Reduce heat to low and simmer, covered, for 1.5-2 hours until meat is tender
- 9In the last 30 minutes, add chopped carrots and potatoes
- 10Adjust seasoning if necessary, and stir in chopped coriander and parsley before serving
- 11Serve hot with injera or rice
Ingredient Alternatives
goat meat
Healthier: chicken
Cheaper: beef
Chicken is leaner and often more affordable.
berbere spice
Healthier: cayenne pepper + paprika
Cheaper: chili powder
Cayenne and paprika can mimic the heat and flavor profile.
Techniques
Equipment
Also Known As
Callaloo, a dish rooted in West African cuisine, has become a staple in Jamaica, often enjoyed as a side or main dish. Traditionally made with the leaves of the callaloo plant, it reflects the island's agricultural heritage and is a symbol of resourcefulness, utilizing local ingredients. Today, variations exist across the Caribbean, with each culture adding its own twist, making it a beloved dish worldwide.
Ingredients
- ●callaloo leaves
- ●onion
- ●garlic
- ●tomato
- ●bell pepper
- ●thyme
- ●scallions
- ●coconut milk
- ●black pepper
- ●salt
- ●scotch bonnet pepper
- ●lime juice
- ●vegetable oil
- ●carrot
- ●pimento
- ●water
Instructions
- 1Heat vegetable oil in a large pot over medium heat until shimmering.
- 2Add chopped onion and sauté until translucent, about 3-4 minutes.
- 3Stir in minced garlic and cook until fragrant, about 1 minute.
- 4Add diced tomato and bell pepper, cooking until softened, about 3-4 minutes.
- 5Incorporate chopped callaloo leaves and stir until wilted, about 3-5 minutes.
- 6Pour in coconut milk and add thyme, black pepper, and salt.
- 7Bring to a gentle simmer and cook for 10-15 minutes, stirring occasionally.
- 8Add diced carrot and chopped scallions, cooking for an additional 5 minutes.
- 9Adjust seasoning with lime juice and more salt if needed.
- 10Finish with finely chopped scotch bonnet pepper for heat, if desired.
Ingredient Alternatives
coconut milk
Healthier: almond milk
Cheaper: water + cornstarch
Almond milk reduces calories while providing creaminess.
scotch bonnet pepper
Healthier: jalapeño
Cheaper: green chili
Jalapeño offers heat with more availability.
callaloo leaves
Healthier: spinach
Cheaper: kale
Spinach is widely available and nutritious.
vegetable oil
Healthier: olive oil
Cheaper: canola oil
Olive oil adds flavor and health benefits.
Techniques
Equipment
Also Known As
Originating from the Bahamas, conch is a beloved shellfish that has been a staple in Caribbean cuisine for centuries. Traditionally harvested by local fishermen, it is celebrated in various dishes, from fritters to salads. Conch is not only a culinary icon but also a symbol of Bahamian culture, often enjoyed during festivals and gatherings. Today, conch dishes have gained popularity worldwide, with many variations emerging in coastal regions.
Ingredients
- ●conch
- ●lime juice
- ●onion
- ●bell pepper
- ●tomato
- ●garlic
- ●cilantro
- ●scotch bonnet pepper
- ●bread crumbs
- ●flour
- ●egg
- ●black pepper
- ●salt
- ●oil for frying
- ●coconut milk
Instructions
- 1Prepare conch by cleaning and tenderizing it with a mallet until soft.
- 2Chop conch finely and place in a mixing bowl.
- 3Add lime juice, onion, bell pepper, tomato, garlic, cilantro, and scotch bonnet pepper to the bowl.
- 4Mix all ingredients until well combined.
- 5Form the mixture into small fritters or patties.
- 6Coat each fritter in flour, then dip in beaten egg, and finally coat with bread crumbs.
- 7Heat oil in a deep skillet over medium heat until shimmering.
- 8Fry fritters in batches until golden brown, about 3-4 minutes per side.
- 9Remove fritters and drain on paper towels.
- 10Serve hot with lime wedges or dipping sauce.
Ingredient Alternatives
conch
Healthier: octopus
Cheaper: shrimp
Octopus and shrimp are more readily available and cost-effective alternatives.
scotch bonnet pepper
Healthier: jalapeño
Cheaper: green chili
These substitutes provide heat while being easier to find.
coconut milk
Healthier: almond milk
Cheaper: regular milk
Almond milk reduces calories and is often cheaper than coconut milk.
bread crumbs
Healthier: oats
Cheaper: crushed crackers
Oats are a healthier binder, while crushed crackers can be more economical.
Techniques
Equipment
Also Known As
Conch, or lambi, is a staple in Haitian cuisine, celebrated for its unique flavor and versatility. Traditionally harvested from the Caribbean waters, conch is often prepared in various ways, including salads and fritters. This dish is not only a culinary delight but also a symbol of community and celebration during gatherings. Modern adaptations have seen conch dishes embraced globally, with variations appearing in seafood restaurants around the world.
Ingredients
- ●conch
- ●lime
- ●onion
- ●bell pepper
- ●tomato
- ●garlic
- ●scallions
- ●parsley
- ●hot sauce
- ●salt
- ●black pepper
- ●oil
- ●coconut milk
- ●cucumber
- ●avocado
- ●lettuce
Instructions
- 1Clean the conch thoroughly under cold water.
- 2Tenderize the conch by pounding it with a mallet until it is flattened.
- 3Cut the conch into small pieces for easier cooking.
- 4Boil the conch in salted water until tender, about 30-40 minutes.
- 5Remove the conch from the water and let it cool.
- 6Chop the conch into small cubes.
- 7In a bowl, mix chopped conch with lime juice, diced onion, bell pepper, and tomato.
- 8Add minced garlic, chopped scallions, and parsley to the mixture.
- 9Season with hot sauce, salt, and black pepper to taste.
- 10Serve the conch salad raw with slices of cucumber and avocado on a bed of lettuce.
Ingredient Alternatives
coconut milk
Healthier: almond milk
Cheaper: regular milk
Almond milk reduces calories while maintaining creaminess.
Techniques
Equipment
Also Known As
Crab and Callaloo is a beloved dish in Trinidad and Tobago, showcasing the rich culinary heritage of the Caribbean. Traditionally prepared during festive occasions, it combines the sweetness of crab with the earthy flavors of callaloo, a leafy green that is a staple in many Caribbean kitchens. This dish reflects the island's vibrant culture and the use of fresh, local ingredients, making it a favorite among locals and visitors alike.
Ingredients
- ●crab
- ●callaloo leaves
- ●onion
- ●garlic
- ●thyme
- ●scotch bonnet pepper
- ●bell pepper
- ●tomato
- ●coconut milk
- ●salt
- ●black pepper
- ●lime juice
- ●olive oil
- ●green onions
- ●bay leaves
Instructions
- 1Clean the crab, removing the gills and any impurities.
- 2Chop the callaloo leaves into small pieces.
- 3Heat olive oil in a large pot over medium heat until shimmering.
- 4Add chopped onion and sauté until translucent, about 3-4 minutes.
- 5Stir in minced garlic, thyme, and scotch bonnet pepper; cook for 1-2 minutes until fragrant.
- 6Add chopped tomatoes and bell pepper; cook until softened, about 5 minutes.
- 7Introduce the callaloo leaves and stir to combine with the other ingredients.
- 8Pour in coconut milk and season with salt and black pepper; bring to a simmer.
- 9Add the cleaned crab to the pot, ensuring it is submerged in the mixture.
- 10Cover and cook for 15-20 minutes, allowing the flavors to meld and the crab to cook through.
- 11Stir occasionally, adding a splash of water if the mixture becomes too thick.
- 12Adjust seasoning with lime juice, salt, and pepper to taste before serving.
- 13Garnish with chopped green onions and bay leaves before serving.
Ingredient Alternatives
coconut milk
Healthier: light coconut milk
Cheaper: milk + cornstarch
Light coconut milk reduces calories while maintaining creaminess.
scotch bonnet pepper
Healthier: jalapeño
Cheaper: bell pepper
Jalapeño provides heat with lower intensity.
Techniques
Equipment
Also Known As
Oil Down is a beloved dish from Grenada, often considered the national dish. It reflects the island's rich culinary heritage, combining local ingredients like breadfruit and coconut milk with saltfish and chicken. Traditionally enjoyed during family gatherings and celebrations, it showcases the Caribbean's vibrant flavors. Today, Oil Down is celebrated not just in Grenada but also in various Caribbean communities around the world, each adding their unique twist to this hearty stew.
Ingredients
- ●breadfruit
- ●coconut milk
- ●saltfish
- ●chicken
- ●thyme
- ●scotch bonnet pepper
- ●onion
- ●garlic
- ●bell pepper
- ●carrot
- ●green onion
- ●black pepper
- ●pimento seeds
- ●water
- ●oil
Instructions
- 1Prepare the saltfish by soaking it in water overnight to remove excess salt.
- 2Peel and chop the breadfruit into large chunks.
- 3Heat oil in a large pot over medium heat until shimmering.
- 4Add chopped onion, garlic, and bell pepper to the pot and sauté until fragrant, about 3-4 minutes.
- 5Stir in the soaked saltfish and chicken pieces, cooking until the chicken is browned, about 5-7 minutes.
- 6Add the breadfruit chunks to the pot, mixing well with the other ingredients.
- 7Pour in the coconut milk and enough water to cover the ingredients.
- 8Add thyme, scotch bonnet pepper, carrots, and pimento seeds to the pot.
- 9Season with black pepper and bring the mixture to a gentle boil.
- 10Reduce heat to low, cover the pot, and simmer for about 30-40 minutes, until the breadfruit is tender.
- 11Check occasionally, adding more water if necessary to prevent sticking.
- 12Once cooked, remove the scotch bonnet pepper and adjust seasoning if needed.
- 13Serve hot, garnished with chopped green onion.
La Bandera Dominicana, meaning 'The Dominican Flag', is a traditional dish that reflects the colors of the Dominican Republic's flag. It typically consists of rice, beans, and meat, symbolizing the nation's agricultural heritage. This hearty meal is often enjoyed during family gatherings and celebrations, showcasing the rich flavors of Dominican cuisine. Today, it has gained popularity beyond the island, becoming a beloved dish in Dominican communities worldwide.
Ingredients
- ●rice
- ●red beans
- ●chicken
- ●tomato sauce
- ●onion
- ●bell pepper
- ●garlic
- ●cumin
- ●oregano
- ●bay leaves
- ●salt
- ●black pepper
- ●cooking oil
- ●lime
- ●cilantro
Instructions
- 1Rinse the rice under cold water until the water runs clear.
- 2In a pot, boil water and add the rinsed rice; cook until tender, about 15-20 minutes.
- 3In a separate pot, heat oil over medium heat and sauté onion, bell pepper, and garlic until fragrant.
- 4Add the tomato sauce, cumin, oregano, and bay leaves; stir to combine.
- 5Add the red beans and season with salt and black pepper; simmer for 10 minutes.
- 6In a skillet, cook the chicken until browned and cooked through, about 6-8 minutes per side.
- 7Add lime juice and cilantro to the chicken; mix well.
- 8Serve the rice topped with the bean mixture and chicken on the side.
- 9Garnish with additional cilantro and lime wedges if desired.
Ingredient Alternatives
chicken
Healthier: turkey
Cheaper: pork
Turkey is leaner, while pork is often more affordable.
red beans
Healthier: black beans
Cheaper: pinto beans
Black beans are nutritious, while pinto beans are usually cheaper.
Techniques
Equipment
Also Known As
Ingredients
- ●2 lbs goat meat, cut into chunks
- ●2 tbsp vegetable oil
- ●1 large onion, chopped
- ●4 cloves garlic, minced
- ●2 medium tomatoes, chopped
- ●1 bell pepper, chopped
- ●2 carrots, sliced
- ●2 cups beef or vegetable broth
- ●1 tsp ground cumin
- ●1 tsp paprika
- ●1/2 tsp black pepper
- ●1/2 tsp salt
- ●1/2 tsp cayenne pepper (optional)
- ●2 bay leaves
- ●1/4 cup fresh cilantro, chopped (for garnish)
Instructions
- 1Heat the vegetable oil in a large pot over medium heat.
- 2Add the chopped onion and garlic, sauté until the onion is translucent.
- 3Add the goat meat to the pot, browning it on all sides.
- 4Stir in the chopped tomatoes and bell pepper, cooking for about 5 minutes.
- 5Add the sliced carrots, broth, cumin, paprika, black pepper, salt, cayenne pepper, and bay leaves.
- 6Bring the mixture to a boil, then reduce the heat to low and cover the pot.
- 7Let it simmer for about 1.5 to 2 hours, or until the goat meat is tender.
- 8Check occasionally and add more broth if necessary to prevent sticking.
- 9Once the meat is tender, remove the bay leaves and adjust seasoning if needed.
- 10Serve hot, garnished with fresh cilantro.
Equipment
Rice and beans is a staple dish in Brazil, often enjoyed as a comforting meal that reflects the country's diverse culinary heritage. Traditionally served alongside meats or as a vegetarian option, it embodies the spirit of Brazilian home cooking. Today, variations exist across Latin America, with each region adding its unique twist, making it a beloved dish worldwide.
Ingredients
- ●rice
- ●black beans
- ●onion
- ●garlic
- ●bell pepper
- ●olive oil
- ●bay leaves
- ●cumin
- ●salt
- ●black pepper
- ●cilantro
- ●lime
- ●water
- ●vegetable broth
- ●tomato
- ●green onions
Instructions
- 1Rinse black beans under cold water and soak overnight in water.
- 2Drain soaked beans and place them in a pot with fresh water and bay leaves.
- 3Bring beans to a boil, then reduce heat and simmer until tender, about 1-1.5 hours.
- 4In a separate pot, heat olive oil over medium heat until shimmering.
- 5Add chopped onion, bell pepper, and garlic, sautéing until softened, about 5-7 minutes.
- 6Stir in cumin, salt, and black pepper, cooking for another minute until fragrant.
- 7Add diced tomatoes and cook for 3-4 minutes until they begin to break down.
- 8In a separate pot, bring vegetable broth and water to a boil.
- 9Add rice to the boiling liquid, reduce heat to low, cover, and cook for 18-20 minutes until rice is tender.
- 10Once beans are tender, drain and remove bay leaves, then add beans to the sautéed vegetable mixture.
- 11Stir to combine and cook for an additional 5 minutes to meld flavors.
- 12Fluff cooked rice with a fork and serve topped with the rice and beans mixture.
- 13Garnish with chopped cilantro and sliced green onions.
- 14Squeeze fresh lime juice over the dish before serving.
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