These past months I have been working on my New Cook book the Art Of Caribbean Baking Which Should be available in a few more weeks. For this reason I have not posted much recipes as I would have like to. Thanks to all who have tried my island recipes, I am hoping to be back on track with new recipe posts. Here is one of the recipes from my new book the Art of Caribbean Baking for Antigua Sunday Bread. If you will like to reserve a copy you can do so by sending me a message on my home page message link. We Look forward to your comments so feel free to leave a comment below

Antigua Sunday Bread Recipe

Antiguans bakers pride themselves with their breads especially the Sunday bread made by the local Antigua Bakeries. Sunday breads are the cream of the crop, extra richness is added in the form of the extra addition of vegetable shortening or lard. Producing a more delicate and richer tasting bread. The breads are also formed into larger loaves with decorative plaits and twist on top of the crust. These Sunday Breads are great accompaniments to the traditional Antigua Sunday breakfast of stewed Salt fish and chopped eggplant

Antiguan Sunday Bread Recipe

4 tablespoon quick rising yeast( or 2 ¼ oz packages )
3 tablespoon sugar
3 cups lukewarm water
6 Cups All purpose flour plus 1 cup for dusting and kneading
3/4 cup vegetable shortening
2 tablespoon lard or butter
2 teaspoon salt.
Pre- heat the oven to 350 degrees, grease 2 large cookie sheets and set aside
In a medium bowl add the yeast, sugar and water cover and let sit for 10- 15 minutes until the mixture is bubbly. In a large bowl sift the flour, form a well in the center add the shortening, lard and salt. Pour the yeast mixture in mix into a smooth dough, dough should not be sticky. Cover and let rise until dough double its size 45 minutes to 1 hour. Place dough on a floured surface and knead for 5 more minutes dust lightly with flour and cover, let rise for another 45- minutes to 1 hour or until dough double in size. Cut dough into 4 large pieces roll into balls and rest for 15 minutes to relax the dough. Cut a small piece from each circle to decorate the top of the loaves. Form dough into 4 large long loaves beginning from the middle fold dough in half circle and roll on a lightly floured surface with palm of the hands until a nice loaf is formed. Place on a greased cookie sheet, being careful that the seam is at the bottom of the pan. Using the small pieces that was left from each loaves roll each pieces into a long strips, cut strips into 3 pieces join together at one end and plait into a long braid. Brush top of bread lightly with water and place braid on top of each loaves. Secure each ends by pressing securely into top of the loaves. Cover loaves and let rise for 10- 15 minutes or until loaves are double in size. Bake until golden, or sounds hollow when tapped on the bottom.

Winter is one of my best times for bringing out the baking pans and mixing bowls, I love to bake whenever I spend winter days in the US. The smell of bread or cake baking always brings back great memories of island life, In this Recipe for Pina Colada loaf with Rum cream. I have  incorporated the tropical flavors of the islands favorite drink the pina colada, Rum, Pineapple and Coconut.


Pina Colada Loaf with Rum Cream

2 cups all- purpose flour

2/½ teaspoon baking powder

½ teaspoon salt

1 cup crushed pineapples

½ cup coconut milk

½ cup butter melted

½ cup sugar

½ cup light brown sugar

3 medium eggs

1 cup coconut flakes

2 tablespoon dark rum

2 teaspoon vanilla

1 teaspoon cinnamon

½ teaspoon grated nutmeg

Preheat oven to 350 degrees. Lightly grease 2small or 1 large loaf pans flour lightly. Sift together the flour, baking powder and the salt, set aside, combine the pineapple, with the coconut milk. In a separate bowl mix the melted butter with the sugars add to the milk mixture, add the eggs one at a time and beat lightly.

Add the flour mixture to the Pineapple mixture fold in the coconut flakes, rum, vanilla, cinnamon and nutmeg. Pour batter into prepared loaf pans and bake in preheated oven for 35 minutes until  tester comes out clean when  poked into the center. Cool slice and serve warm with rum cream.

Rum Cream

1/2 cup heavy whipping cream

1 tablespoon rum

1 tablespoon coco Lopez

Mix all ingredients together in a small bowl until mixture form soft peaks serve with Pina Colada loaf


Jerk Yellowfin Tuna with Mango Avocado Salsa

This dish is great during the summer time and works great on an outside grill to top it off it’s easy to prepare. One of the secrets to Caribbean cooking is the marinating process. Marinating the fish steaks in the seasoning blend for about one hour will help in bringing out the true blend of the spices mingled with the delicate flesh of the fish. The Mango and Avocado Salsa is just icing on the cake, I love how the yellow juicy flesh of the mango complements the creamy green flesh of the avocado, now you understand why I love cooking it’s all art you just add the flavours, textures, let it shine and and it will speak on its own Enjoy. I recommend making your salsa a few hours before you are ready to serve your dish and keep chilled in the refrigerator. Try it and let me know what you think on our comment link, You could win a copy of my book.” Caribbean Culinary Tours Cookbook”

4  Yellow fin Tuna steaks ( about 6 ounces each)

juice of 2 limes or lemons

2 tsp Jerk Seasoning ( I use Walkerswood brand found in most supermarkets a wet rub)

oil for greasing

1. Wash the fish with the lime or lemon juice and rub with the Jerk seasoning rub. Cover the fish and set aside in the refrigerator for about one hour. Preheat the grill.

2. Place the fish steaks on a well oiled grill racks brush with oil and grill on both sides until just medium done. Being careful not to over cook since the fish will be dry. About 3-4 Minutes on both sides. Serve topped with the Mango and Avocado salsa garnish with sprigs of cilantro.

Mango Avocado Salsa.

3 Ripe but firm Mangoes flesh removed and cut into small dice.

4 Ripe but firm Avocados flesh removed and cut into small dice.

Juice from 3 limes

2 Tablespoon chopped cilantro

3 tablespoon Honey

Salt and pepper to taste

Place all ingredients in a bowl and toss lightly. Cover and Chill for later use.


Green Banana and Salt Fish Salad

One of the reason I enjoy visiting the island of Barbados is the Salt Fish and Green Banana salad that is served at the Brown Sugar Restaurant it’s still one of the best I have tasted. This recipe is a bit different  however the flavours are amazing. If you cannot find salt fish you could use salt cod, Sometimes when I am in a rush I use sliced Avocados.

2 Tablespoon distilled white wine vinegar

8 green Bananas ( unripe) peeled  and cooked

6 ounces cooked salt fish ( I prepare mine up to two days in advance)

1 Large red onion peeled and sliced

1 Medium Cucumber peeled seeded and cut into dice

1 Medium Tomato, seeded and cut into medium dice

1 Ripe Avocado peeled and cut into large dice

1 /2 Cup diced Celery

1. Bring a large pot of water to boil add the vinegar this prevents the browning of the Bananas. Cook the Bananas until fork tender. Remove from the pot and set aside to cool.( you can also cook the Bananas in the skin and remove the skin later after cooking.)

2. In a large bowl  combine the bananas, salt-fish, onions, tomato, cucumber, avocado, and celery. Toss lightly with the dressing cover the bowl with plastic wrap. Chill for 1-2 Hours until ready to serve


1 1/2 Tablespoon Dijon Mustard

1 Garlic cloves chopped

1/2 scotch bonnet pepper deseeded and chopped finely

2 Teaspoon Sugar

Juice of 2 Limes

1/2 Cup Olive oil

salt if needed

Mix together all the ingredients for the dressing   toss with the Banana Mixture.

Spring Recipes

Its Spring and in the Caribbean we celebrate the Easter season with Church services, Beach picnics, with special  Island Easter dishes  and a host of other local activities, Living here in the states I have come to enjoy a  few of the special Spring ingredients found at my local Supermarkets. I have experiment with some of these ingredients and have added some Caribbean flavour to some. One of my favourite spring ingredient is Asparagus both the Green and white, Here I have included my recipe for Steamed White Asparagus with Curry Apple Relish

I found these white Asparagus at my local grocery store this past week- end, and just had to put a little Island spin to them. Here goes

Steamed white Asparagus with Apple Curry Relish

1 pound white Asparagus spears (about one bundle)
1 tablespoon butter
2 tablespoon chopped onions
1 garlic cloves peeled and chopped
1 golden delicious apple cut into medium dice
2 tablespoons sliced red peppers
2 tablespoon golden raisins
½ tablespoon curry powder
¼ cup coconut milk
¼ chicken stock
Salt and pepper to taste

Steam Asparagus in a pot of salted boiling water for 5-10 minutes do not over cook. Remove Asparagus from pan and plunge in a cold water bath to stop cooking and set aside

Make curry relish by melting butter in a medium pan add, onions, garlic, apples, red pepper and saute for 5 minutes. Add Curry powder and cook for another 2 minutes add the raisins, coconut milk and chicken stock simmer for another 5 minutes until relish is thickened season with salt and pepper serve with steamed white asparagus

I will be adding more spring recipes these upcoming weeks, don’t miss my special Easter Sunday recipes coming soon.

Christmas in the Caribbean: Christmas time in the Caribbean is a time filled with fun, revelry along with good traditional food and drinks

During the Christmas and new year holidays traditional island holiday fare are served, these vary from island to island. Dishes such as Sorrel Drink, Ginger beer, Planter’s Punch, Conch Fritters, Souse, Black Cake, Suckling Pig, Goat Water,and a host of others. Holiday festival are also held such as the Junkanoo festival held in the Bahamas which starts in the early hours of the morning of Boxing day( December 26) and continues through New Years Day,Followed by an energetic colorful parade of people dressed in bright costumes. or St Lucia’s  Christmas Bamboo Busting which begins by November announcing the coming of Christmas.

Following is some of my family traditional Christmas Holiday Dishes. I hope that you will try some for your holiday dining and entertaining this year. send me an email  if you have any questions. I  wish you a happy holiday and a prosperous 2009 with fine eating.

Chef Freda

Conch Fritters with Creole Mango Ketchup

1 egg, beaten
1/3 cup water
1 Cup all purpose Flour,
1 teaspoon baking powder,
salt and pepper to taste
1/2 teaspoon hot sauce
8 ounces cooked conch meat( or 8 ounces raw shrimp) if using fresh shrimp chop in food processor before adding to batter.
2 onions finely chopped
2 celery finely chopped
1/2 red bell pepper finely chopped
1 garlic clove, minced
Vegetable oil for frying.
1 tablespoon fresh squeezed lime juice,

Mix the egg, flour, baking powder and seasonings with enough water to make a stiff batter. Add other ingredients and let stand for 12- 15 mins. deep fry in hot oil until golden serve with creole Mango ketchup.

Makes 18 fritters

Creole Mango ketchup

1/2 Cup mayonnaise
1/4 Cup Ketchup
1/2 teaspoon garlic finely chopped
1 ripe mango finely chopped
1 teaspoon onion finely chopped
A dash or Worcestershire sauce
1/2 teaspoon lime juice
1/2 teaspoon hot pepper sauce
1tablespoon dark rum

mix all ingredients in a blender chill serve with conch fritters and lime wedges for garnish

Heat Things Up this Summer host a Caribbean Summer Barbecue

Try our mouth watering Recipes for Jerk Chicken with Papaya, Avocado Key Lime Salsa,
Grilled Sweet Potatoes & Plantain Kebabs, our Shrimp, Watermelon, and Grapefruit Salad is a sure treat for the entire family.

Chef Freda did not forget dessert her Baked Pineapple Martinique is to die for and is a fresh take on the traditional baked Alaska.  Whole pineapples are cut in half forming two boats, most of the flesh is removed from the skins which are kept intact. Shells are refilled with rum soaked Angel food cake, ice cream, pineapple chunks, covered with whipped meringue and sprinkled with coconut flakes and toasted.  What a way to end a meal.  All washed down with a tropical refreshing mango iced tea

 Jerk Chicken with Papaya, Avocado and Key lime Salsa

2 whole Chicken cut into quarters
Jerk Marinade (you can also purchase a variety of jerk marinade in most supermarkets)

Toast and grind the following in a dry skillet
1/2 of 1 nutmeg
2 cinnamon stick
2 tablespoon coriander seeds
2 teaspoon cloves, whole
12 pimento seeds (allspice)
2 teaspoon black peppercorns

In a blender or food processor puree:
2 bunches scallions or chives, chopped
2 large onion, roughly chop
4 to6 Scotch Bonnet peppers
1 bunch of thyme, leaves picked
15 garlic cloves
1/4 cup dark rum

Combine all of the above in a bowl and stir in the following:
1/2 cup fresh lime or lemon juice
1 1/2 cup soy sauce
1 cup bark brown sugar

Preheat the oven to 350 degrees. Score chicken and season with salt. Pour desired amount of jerk marinade over chicken and rub into scores. Marinade for 2 hours or overnight covered in the refrigerator. Bake for 35- 50 minutes in the oven. Remove chicken from the oven and finish on the grill.
Serves 8

Papaya, Avocado, Key Lime Salsa

Makes 4 Cups
1 small red onion, peeled and finely chopped
1 jalapeno, stemmed, seeded and finely chopped
1/2 cup roughly chopped cilantro leaves
1 teaspoon salt
1/2 tablespoon virgin olive oil
3 tablespoon key lime juice
2 cups peeled, seeded papaya diced (about 1medium ripe papaya)
2 cups peeled, seed removed avocados dices (about 4 half or 2 large Caribbean avocados)

1. Mix together all of the ingredients except papaya and avocados in a bowl
2. Slowly add the papaya and avocados, being careful not to over mix them which will cause them to be soft and mushy
3. Cover with plastic wrap and chill until ready to serve

Sweet Potato, Plantain, Pepper Kebabs

4 Medium Sweet Potatoes
4 Medium ripe( Not black)Plantains
1large Red Bell Peppers
1large green Peppers
1 1/2 teaspoon salt
1/3 cup vegetable oil
1/2 cup balsamic vinegar
2 tablespoon minced garlic
1 doz large bamboo skewers soaked in water

1. Place the potatoes and plantains with skin on in a medium saucepan. bring to a boil and cook for 10 mins until barely tender when tested with a fork.  Do not over cook.
2. Remove from the water and let cool, cut potatoes into quarters with skin on. Remove skin from plantains and cut into quarters, place in a medium bowl.
3. Cut peppers in half, remove seeds, cut in quarters
4. In a small bowl mix together salt, vinegar, garlic and oil
5. Thread vegetables alternately on skewers,( potatoes, peppers, plantains, peppers,)
6. Drizzle with oil mixture and marinade for 2 hours
7. Grill skewers on a for 20 mins, turning and basting with oil mixture
Serve Hot

Serves 8

Shrimp, Watermelon, and Grapefruit Salad

4 pink grapefruit peeled and segmented
2 teaspoon grated ginger
1 teaspoon olive oil
1/2 cup pink grapefruit juice
1/4 cup passion fruit puree
2 tablespoon honey
1/4 cup fresh mint
16 jumbo shrimp unpeeled

1. Mix ginger, oil, grapefruit juice, passion fruit puree, honey together in a bowl
2. Pour 1/4 cup in a bowl and drizzle shrimp, marinade for 2 hours or overnight covered in plastic.  Reserve remaining dressing.
3. Grill shrimp until pink and done.
4. Arrange lettuce and watercress on 4 service plates
5. Top evenly with grapefruit segments, watermelon and grilled shrimp
6. Drizzle with reserved grapefruit, passion fruit dressing

Serves 8


Baked Pineapple Martinique

4 Whole pineapples cut in half, heads intact, remove core and cut flesh in small chunks, set aside
1 whole Angel Food Cake
2 tablespoon dark rum
1/4 cup pineapple juice
1 gal rum and raisin ice-cream
12 large egg whites
1 cup granulated sugar
2 teaspoon cream of tartar
2 cups coconut flakes

1. Scoop ice-cream and form into 16 balls with an ice-cream scoop place on a plastic lined cookie sheet cover with plastic and freeze over night
2. Place Angel food cake in freezer to firm for a few minutes
3. Place pineapple shells on a cookie sheet, cut angel food cake into thin slices and line the insides of pineapple shells.
4. Mix rum and pineapple juice together and drizzle the insides of pineapples with the mixture, set aside.
5. Make meringue with an electric mixer. Beat egg whites and cream of tartar until soft peaks form. Gradually beat in sugar until stiff.
6. Transfer the meringue into a large piping bag fitted with a large star tip, cover entire top of pineapple halves leaving the tops (Leaves) out.
7. Sprinkle with coconut flakes, toast in the oven for 10- 15 minutes or until golden.  This can also be done with a blow torch.

Serves 8

Tropical Beverages

Its’s that time of the year when the heat is on and some of my favorite fruits are in season. It is summer time and there are mangoes every where. If you love mangoes like I do, you might have tried them in a lot of ways. I have made mango bread, mango pie, mango cheesecake, mango salad, mango butter, mango chutney, mango jam. How about mango ice-cream? The best. This is my latest mango creation “cooking in paradise mango ice tea”. Here is the recipe, try it and see what you think.

Freda’s Cooking in Paradise Mango Ice Tea

8 ripe mangoes or 1 (19 oz) can mango nectar
8 cups water
6 large ice tea bags
2 cups fine granulated sugar
1/4 cup freshly squeezed lime or lemon juice
Lemon or lime wedges and cinnamon sticks for garnish

1. Wash and peel the mangoes, remove the pulp from the seeds, puree mango pulp in a blender or food processor. Chill.
2. Bring water to a boil in a large saucepan add tea bags, turn off heat, cover saucepan and let tea stand for 30 minutes to steep.
3. Remove tea bags, add sugar, lime juice, mango puree, mix well, strain through a fine strainer.
4. Serve chilled over ice cubes with lemon or lime wedges and cinnamon sticks. Enjoy.
Serves 8- 12

Home – made Jerk Sauce /Seasoning

4 large Scotch bonnet peppers (using plastic gloves remove seeds and stems carefully and cut into pieces)

½ cup ground allspice

½ cup brown sugar

6 garlic cloves (minced)

1 tablespoon thyme

1 teaspoon cinnamon

½ teaspoon nutmeg

2 tablespoons soy sauce

Salt and pepper to taste

Add all ingredients in a blender and chop until all ingredients are combined. Remove from blender and use or store in an airtight container in the refrigerator.

Use to marinate or rub grilled meats, fish, poultry or vegetables