I spent many years vacationing in the Caribbean mainly Nassau, Bahamas and I absolutely fell in love with the food and the culture. Here is my tribute to what I remember of their food – my take on it. Simple, fast and fresh!


Caribbean Jerk Chicken

2 pounds of chicken breast diced into 1 1/2″ pieces
1 onion sliced
4 cloves of garlic sliced
1 orange squeezed and the zest
1 lime squeezed and the zest
2 tablespoons or a little more if required for frying
3/4 tablespoon cinnamon powder
1/2 tablespoon all spice powder
2 tablespoons dry English mustard powder
2 tablespoons brown sugar (I used alternative sugar by Sukrin Gold)
2 tablespoons of soya sauce
3 tablespoons balsamic vinegar
4 teaspoons tabasco sauce or to what heat level you like
12 sprigs of thyme

Mango Coleslaw

1 cup chopped cabbage or prepared coleslaw
1 green mango
cilantro to garnish
dressing: 2 tablespoons olive oil, 1/4 cup thyme vinegar, a dash of white balsamic glaze (optional) less than 1/4 teaspoon of ground black pepper & salt to taste, 1/2 lemon juice, 1 teaspoon liquid coconut sugar or you can add brown sugar
3 green onions
1 red chilli

Peas & Rice

3 cups of white rice (I used Basmati rice)
1 small tin of cream of coconut (156 mls)
3 cups of water (coconut cream included in the three cups)
1 tablespoon chopped ginger or 1 1/2″ piece diced
1 red chilli
1 can black-eyed peas drained and rinsed (400 mls)
salt to taste

Spelt Flour, Coconut, Greek Yogurt, Honey Gluten-free Cake

2 eggs at room temperature
1/4 cup olive oil (I used extra virgin)
1 cup full fat greek yogurt
2 tablespoons lemon juice
1/2 cup caster sugar (I used instead of the sugar a low carb sugar alternative by Sukrin Gold)
1/2 cup honey (I uses a little less as I don’t like the cake too sweet)
1 cup desiccated unsweetened shredded coconut
1 3/4 cups white spelt flour
3 teaspoons baking powder
pinch of salt

I hope you enjoy these recipes as much and my family does. Please feel free to leave any comments below. Thank you for watching!




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