Antigua & Barbuda
Fungee & Pepperpot
- 4cups water
- 2cups cornmeal
- 1teaspoon salt, to taste
- 6okra, cut into small pieces
- 2garlic cloves, chopped
- vegetable oil
- meat, scraps (pieces of meat, bones & skin)
- 4cloves, cut
- 2medium onions, chopped
- 4tablespoons ketchup
- 4tablespoons margarine
- 1bunch thyme
- 1bunch chives
- 1lb spinach, chopped
- 2cups fresh green peas
- 4taro root leaves
- 1lb eggplant, peeled & cut
- 1lb okra, chopped
- 1⁄2lb pumpkin, peeled & cut
- 1lb salt beef, chopped
- 1lb pig, snout (optional)
- 1lb papaya, cut
- 3small squash, cut
- 1tablespoon salt
- 1tablespoon pepper
METHOD:
Ducana
* 900 g sweet potatoes, finely grated
* 1 small coconut, finely grated
* 55 g plain flour
* 85 g caster sugar
* ¼ tsp grated nutmeg
* ¼ tsp ground cinnamon
* 30 g softened butter
METHOD:
1. Mix the sweet potato, coconut, flour, sugar and spices in a large bowl. Stir in the butter to make a sticky paste.
2. Lay out a piece of tin foil on a work surface and tip enough mixture to make a rectangle about 5cm by 3cm, and 2cm high. Wrap the tin foil around it to create a sealed packet. Repeat with the remaining mixture.
3. Bring a large pan of water to the boil. Carefully drop the ducana parcels into the water and cook for 15 minutes.
4. Remove from the pan and unwrap before serving.
Barbados
Cou-Cou
2 cups yellow cornmeal
1/2 pound fresh okra or 1 package frozen cut okra
1/4 teaspoon pepper
1/2 stick (1/4 cup) butter or margarine
1 teaspoon salt
3 cups water
METHOD:
1. In a bowl, combine the cornmeal with sufficient water to cover the meal. Set aside.
2. Cut the tops and bottoms off the okras and slice into rings. Place the sliced okras in a saucepan with water, chopped onion, and salt. Bring to a medium boil for a few minutes until the okras soften.
3. Strain the okras into a bowl, setting aside the liquid.
4. Add about a quarter of the okra liquid back into the saucepan and add the soaked meal. You’ll need a whisk or wooden stick to stir the cou cou as it cooks. In Barbados we use a flat wooden spoon known as a ‘cou cou stick’. Stir constantly to avoid lumping.
5. Add more of the okra liquid gradually. You can tell you’re nearly finished when the cou cou starts to bubble gently at the surface. At this point add in the cooked okra slices and continue stirring for another 2-3 minutes.
6. Remove from the heat and stir in the butter.
Fish Cakes
- 1 onion, diced
- 1 cup flour
- 1 tsp baking powder
- 1 egg lightly beaten
- 1 small hot pepper, finely diced
chopped parsley, thyme, and marjoram - 1 lb boneless, skinless salted cod
- 1 cup water
- To prepare the salted cod, boil in 6 cups of water for 4 minutes. Throw off the water and boil a second time for 3 minutes. Flake the fish with a fork.
METHOD:
1. In a bowl, combine the flaked fish with the other ingredients. Stir until a thick batter forms. You can add more water or more flour to get the desired consistency.
2. Drop the batter by teaspoonful into oil over medium heat, being careful not to overcrowd the pan. You may need to turn the heat down to medium-low if the fish cakes are burning before being fully cooked.
3. Drain on paper towels. Fish cakes are best eaten hot!
4. Fish cakes are even more delicious when dipped in traditional Barbados pepper sauce or Marie Rose sauce made by combining mayonnaise, ketchup, and pepper sauce.
St.Kitts & Nevis
The national dish of St. Kitts and Nevis comprises of Stewed Saltfish, Spicy Plantains, Seasoned Breadfruit and Coconut Dumplings.
Stewed Saltfish
- 1 lb saltfish
- 1 green pepper diced
- 1 lb tomatoes chopped
- 5 cloves chopped garlic
- 4 tbsp vegetable oil
- 2 tbsp margarine
- 6 scallions finely chopped
- 2 tbsp parsley chopped
- salt and pepper to taste
METHOD:
1. Soak salt-fish overnight then boil in fresh water until tender.
2. Drain fish, remove the bones and scales flake.
3. Heat oil in a large heavy saucepan. Add pepper, scallions, onion and garlic. Cover and cook over low heat for five minutes, stirring occasionally. Add the tomatoes and simmer over moderate heat until heated through for about 2 to 3 minutes. Add flaked salt-fish along with margarine, salt and pepper. Cover the stew and simmer over low heat for about five minutes.
4. Arrange the salt-fish on a plate. Sprinkle with parsley and serve with dumplings, breadfruit and spicy plantains.
Spicy Plantains
- 3 medium sizzled plantains, peeled and chopped into 1/2″ pieces
- 2 tbsp fresh ginger peeled and grated
- 1 small onion grated
- 1/4 tsp of salt
- 1/4 tsp of hot sauce or finely chopped pepper
oil for frying
METHOD:
1. Place flour, coconut, salt, margarine and oil in a bowl.
2. Gradually stir in the water to make a stiff dough. Turn onto a lightly floured board and knead for about two minutes.
3.Make dumplings into boiling salted water. Cover and cook for about 10 to 15 minutes.
Seasoned Breadfruit
- 3 cups full breadfruit chopped into 1″ pieces
- 2 tbsp oil
- 1 tbsp unsalted butter or margarine
- 1/2 cup of red pepper diced
- 1 medium onion chopped
- 4 garlic cloves crushed
- 2 tbsp fresh parsley chopped
- 1 tbsp fresh thyme leaves
- 1/2 cup chicken broth or 1 cube dissolved into 1/2 cup water
- 1/4 tbsp salt
- 1/4 tsp freshly ground pepper
METHOD:
1. Melt butter or margarine in a heavy saucepan over medium heat the add oil.
2. Add onions and cook until golden about 5 to 8 minutes, stirring often. Add garlic, thyme, red pepper and parsley and saute for 30 seconds.
3. Remove from heat and add breadfruit with chicken broth or other prepared liquid. Toss gently to blend and heat through. season to taste with salt and pepper.
Coconut Dumplings
1/2 cup grated coconut
1 1/2 cups flour
1/4 tsp salt
1 tbsp oil
1 tbsp margarine
1/2 cup water
METHOD:
1. Place flour, coconut, salt, butter and oil in a bowl. Gradually stir in water to make a stiff dough.
2. Turn onto a lightly floured board and knead for about 2 minutes. Make dumplings in desired shape.
3. Slide dumplings into boiling water. Cover and cook for about 10 to 15 minutes.
Trinidad & Tobago
Pholourie
INGREDIENTS
- ½ cup yellow split peas
- 2 cups all-purpose flour
- ¾ teaspoon instant yeast
- 1 teaspoon baking powder
- ¼ teaspoon ground turmeric
- 1 teaspoon white sugar
- ¾ teaspoon salt
- ½ teaspoon ground roasted geera (cumin)
- 4 chadon beni leaves, finely minced or 2 teaspoons green seasoning
- 6 cloves garlic, finely minced
- About 1½ cups of room temperature water
- About 3-4 cups of canola oil for frying
- Grind yellow split peas in a very powerful blender
- Transfer grind peas to a mixing bowl, add flour and combine
- Add all other dry ingredients and mix together
- Add water and mix
- The batter texture should be like a thick smoothie or pancake mix
- Cover the batter with a damp kitchen towel or saran wrap and let it sit for 1-2 hours.
- Heat your oil in a deep fry pan or you can use an electric fryer and bring it to 375 degrees
- Dropping the batter into the oil is kind of tricky, you can use your hands and turn it upside down and allow the balls to fall through your thumb and pointer finger
- I did not want my hands in all that pholourie batter, so I ended up using a small spoon and dropped about 6 at a time in the deep fry pan or electric fryer depending on the size of your pan
- Avoid the outside of the pholourie burning before the middle is well cooked by carefully monitoring the heat.
- Drain on paper towel
- Enjoy with some nice chutney or spicy sauce
Sada Roti
INGREDIENTS:
- 4 cups flour
- 4 teaspoons baking powder
- 1 teaspoon salt
- 1 1/2 – 1 3/4 cups water
- 1/2 teaspoon vegetable oil
METHOD:
1. Mix dry ingredients together in a bowl.
2. Add water gradually, mixing until soft and pliable into a smooth dough.
3. Knead well and place into a greased bowl.
4. Pour oil into the palms of your hand and rub over dough
5. Cover with damp cloth and leave for 30 minutes
6. Divide dough into four pieces and shape into round balls.
7. Rest for another 30 minutes
Curry Chicken
- 1 (3 lb) whole chickens
- 1 teaspoon minced garlic
- 2 tablespoons minced green seasoning (found in most West Indian grocery stores. If unable to find minced thyme and green onion should work)
- 1 teaspoon salt, to taste
- 1 teaspoon hot pepper
- 2 tablespoons vegetable oil
- 3 -4 tablespoons curry powder
- 1⁄2 cup chopped tomato
- 1⁄2 cup chopped onion
- 1⁄2 cup hot water
METHOD:
1. Cut chicken into small pieces and season with garlic, green seasoning, salt and hot pepper.
2. Marinate for 30 minutes or more.
3. Heat oil in an iron pot or skillet.
4. Mix curry powder with 1/4 cup of water until smooth; add to hot oil and cook 2 minutes.
5. Add chicken and stir to coat in curry; cook until all water dries out; stir well (about 10 mins).
6. Add tomatoes and onion; cook for a minute; stir in 1/2 cup hot water.
7. Lower heat to medium; cover and cook until meat is tender; add more water if more sauce is necessary.
8. Adjust salt and hot pepper.
St.Lucia
Accras are great with bakes as an appetizer or breakfast dish.
Accras ‘Fish Cakes’
2 cups flour
2 tsp baking powder
1/2 lb chopped shredded saltfish
2 scallions chopped
1/4 cup green pepper chopped
1 small onions chopped
4 cloves garlic
1 tsp thyme
1 tsp parsley
hot pepper sauce to taste
black pepper to taste
water
oil for frying
METHOD:
1. Combine the chopped green pepper, scallions, onions, garlic in a bowl.
2. Add remaining ingredients except for water and mix thoroughly. Add hot pepper sauce and water making sure that the mixture reaches a thick consistency.
3. Beat the mixture until is smooth.
4. Heat the oil in a frying pan and drop by spoonfuls into hot oil and fry until both sides are brown.
5. Drain excess oil on paper towel.
Banana Fritters
3 ripe bananas
1 egg
1 tsp of vanilla extract
1/2 tsp of ground cinnamon
1/2 cup of Sugar
2 cups of flour
1 tbsp of baking powder
3 cups of vegetable oil
Confectioner sugar
METHOD:
1.Peel and mash bananas.
2.Beat egg, add sugar, vanilla extract and ground cinnamon.
3.Blend the egg mixture with the mash bananas. Sift flour and baking powder and add a little bit at a time to banana mixture, mix well.
4.Heat oil in frying pan.
5.Drop spoonfuls of the mixture into frying pan. Turn on each side when golden brown.
6.Sprinkle with confectioner sugar and serve.
Greenfig & saltfish
4lbs of green figs or green bananas
1/4 cup of chopped celery
1/4 cup of chopped parsley
3 cloves of garlic
1/4 cup chopped seasoning peppers
2lbs of salt fish
1/4 cup vegetable oilMETHOD
METHOD:
1. Remove the skin of the green bananas, clean them and place them in a pan of warm water.
2. Add salt a to the water.
3. Cover the pan and let it boil until bananas are thoroughly cooked. to tell if they are cooked prick with a fork, if tender and soft, they are cooked.
4. Boil saltfish in water to remove excess salt. Remove salt fish from water and place it in a container of cool water. Once salt fish is cooled down, remove skin and bones and shred it.
5. Take a medium sized frying pan and put your 1/4 cup vegetable oil in it and let it get warm. Add celery, parsley, onion, garlic and peppers in the pan of warm oil.
6. Ensure that all the seasoning is covered in the hot oil. Stir continuously for approximately two (2) minutes then add salt fish and mix them together in the frying pan.
7. Remove the bananas from the water, chop a few onto a plate and place the salt fish on top. Serve Warm.
Dominica
Dominica Calypso Chicken 
3 lbs chicken
1/4 lb cashew nuts
6 slices ginger
3 green onions
4 ounces chopped mushrooms
2 garlic cloves
2 teaspoons salt
1/4 teaspoon pepper
2 tablespoons sugar
3 tablespoons red wine
2 tablespoons margarine
1/4 teaspoon chopped fresh thyme
1 tablespoon vinegar
oil (for frying)
METHOD:
1.Cut up chicken into pieces and wash in cold water with a piece of lemon.
2. Rinse well in cold water and place in a large bowl.
3. Season with salt, pepper one clove garlic (crushed), vinegar and thyme. Allow to marinate for 3 hours. (some choose to marinate chicken with vinegar, it is said vinegar makes the chicken tender)
4. In a large skillet, heat margarine and add sugar; when very hot, brown chicken.
5. In another fry pan, heat some oil and fry cashews and set aside.
6. In the same pan, fry together the garlic, mushrooms, onions and ginger.
7. Add wine and about ¼ cup water to the original cooking skillet.
8. Add chicken and cook for about 25 minute until chicken is tender.
9. Thicken with a little flour softened with some warm water.
10. Cook for another 3 minutes. Sprinkle with cashew nuts and serve.
Callaloo
1 bunch spinach or young dasheen leaves
1 lb salted meat
green bananas
1 yam
2 onions
2 sprigs each of: celery, parsley, chive, thyme
4 – 6 seasoning peppers (not hot pepper)
Small dumplings (3 cups flour and cornmeal)
3 cups coconut milk (from grated coconut)
3 cups water
METHOD:
1.Wash salted meat, cut meat into small pieces and cook in a large pot of water until well cooked.
2. Make a few dumplings.
3. Wash and chop the spinach or dasheen leaves and place them together with the chopped seasonings to boil in a separate pot. Cook until it is tender.
4. Wash and peel the provisions (green bananas, yam). Cut each green banana into three pieces. Cut the other provisions into similar sizes.
5. Remove the spinach from heat, swivel or blend the spinach mixture until it becomes a thick liquid. Add this mixture to the pot with the meat. Stir to make sure it is well distributed.
6. Add the coconut milk and the water and allow it to boil, then add all the provisions. Bring to a boil. Add the dumplings one at a time. (Ensure that there is enough liquid to cover all the food- add more hot water if necessary.
7. Partly cover the pot, lower heat and allow soup to boil slowly until provisions are cooked. Stir gently.
Grenada
Oil-down
8-10 young dasheen
1 sprig celery, chive, and thyme
2 medium carrots chopped
2 green peppers chopped
1 lb dumplings
2 tps tumeric (saffron)
1/2 lb Salt meat (pre-soaked overnight)
1 large Breadfruit peeled
2 cups coconut milk
1 medium onion chopped
METHOD:
1. Wash and peel breadfruit. Cut into 8 sections. Remove centre lengthways of each section and cut into half crosswise.
2. Wash and scrape meat, cut into pieces and rinse in lime juice and water.
3. Remove skins of onions, rinse and cut into small pieces. Remove seeds of chilli peppers and cut into wedges. Chop chives into small pieces.
4. Put salted meat into cold water, bring to the boil and drain. Put to cook until just tender and drain.
5. Saute onions and garlic in hot oil until onions are pale yellow.
6. Add chive, thyme, flavouring pepper, salted meat and salt to taste. Pour over 2 cups of coconut milk.
7. Add wedges of breadfruit, sugar, green hot pepper and cook until breadfruit absorbs liquid.
8. Add remaining coconut milk. Remove hot pepper. Stir to blend well and cook at a reduced heat. There should be no remaining liquid.
Serve hot.
The Caribbean Melting Pot 