This is a traditional Barbados dish that has been designated as the country's national dish! To begin, a strong arm is required to prepare this dinner. It takes a lot of effort in comparison to other local dishes, but it's well worth it! Cou-Cou starts with okras that have been cut and boiled in water. When the okra is cooked, it turns into 'okra slush,' a sticky, slimy liquid that is mixed with corn meal (finely ground corn). Turn the food and slush until the Cou-Cou has a silky dough-like texture, with no lumps allowed! It's shaped with a few tosses in a butter bowl before being plated. The gravy for the flying fish is the simpler part.

Flying fish is now extremely difficult to come by outside of the Caribbean. It's often ignored because of its small size and numerous bones, yet it's a favorite on the islands! The flying fish is rolled and fixed into position using toothpicks after scaling and boning. Butter is used to fry fresh sweet peppers, tomatoes, onions, parsley, and fresh herbs. After that, add water or fish stock and bring to a boil. The rolled flying fish is the last to be added. With a few rolls of fish and veggies, the completed gravy is poured over the cou-cou. Each bite is a delightful explosion of crisp, buttery tastes.

Ingredients

• 1 tbsp vegetable oil
• ½ onion , finely chopped
• 1 garlic clove , crushed
• 1 thyme sprig
• small handful coriander leaves, finely chopped
• 25g okra , stalk removed, thinly sliced
• 50g polenta or fine cornmeal1 tbsp unsalted butter
  
• pinch of freshly grated nutmeg

Instructions

• Combine the green seasoning components in a mixing bowl with a touch of salt and pepper. Season the fish with the seasoning, cover, and refrigerate for 1 hour.
• Dab off any extra marinade with kitchen paper, then coil each fillet into a pinwheel and attach with a cocktail stick.
• To make the cou-cou, heat the oil in a small saucepan, add the onion, and simmer, turning frequently, until tender (approximately 5 minutes).
• Increase the heat to high and bring to a boil. Gradually whisk in the polenta, continuing to whisk until it is smooth, thick, and bubbling – about 3 minutes. Reduce the heat to low, cover the pan, and cook for 10 minutes, or until the polenta is cooked through, stirring frequently. Combine the okra and onion in a mixing bowl. Remove and discard the thyme sprig. Season to taste with the butter and nutmeg.
• Make the sauce in the meantime. In a skillet, heat the oil, then add the onion, celery, and pepper and cook, turning frequently, for 5-10 minutes. Cook for about 30 seconds, stirring often, after adding the garlic, pepper sauce, herbs, and curry powder. Bring to a gentle simmer with the tomatoes, tomato purée, 100ml water, and sugar. Cook for 15 minutes, or until the sauce has thickened somewhat.
• Place the rolled fish fillets in the sauce, cover, and continue to cook for another 10-15 minutes, depending on the size of the fish. Distribute the cou-cou among plates, top with the sauce, then top with the fillets. Eat as soon as possible.

Let's start with the black pudding! This dish is a reasonably well-preserved relic of its British-Irish forerunner, blood pudding. To make it, the British cooked pigs' blood with onions and herds. The blood from the fried pigs was then packed into pig intestine and boiled or baked. The blood of pigs is no longer used in Barbados. Fresh herbs, grated sweet potato, brown sugar, spices, and some coloring or molasses are used to make black pudding. The molasses and coloring darken the mixture, which is why it's called 'black pudding.' Now it's time for the souse. This is created with pork, usually from parts of the hog that would otherwise be discarded: ears, feet (trotters), tongue, and lean meat scraps. All of the beef is simmered in salt water before being sliced into little pieces and pickled with cucumber, scotch bonnet peppers, fresh parsley, and lime juice.

It's one of those dishes that seems complicated yet is excellent in its simplicity. The flavor is brash, tangy, and invigorating! In Barbados, it's a Saturday tradition!

Ingredients

• 1 tbsp. sugar
• 2 minced shallotts
• dash of clove powder
• 1 pig’s head
• 1 & 1/2 cups water
• ½ tsp. salt
• ½ cup lime juice
• 1 onion, chipped
• 2 cucumbers, chipped
• Red peppers, sliced
• parsley

Instructions

• Thoroughly clean the intestine (turning skins inside out) with soap and water and then with salt water.
• Soak in salt water and lime solution for an hour.
• Grate sweet potatoes in a bowl and add thyme, red pepper, sweet marjoram, margarine, salt to taste, sugar, minced shallots and a dash of clove powder.
• Add water to these ingredients to make mixture of a loose consistency.
• Fill the skins (do not pack tightly) with mixture, tie at each end and cook slowly on a rack over boiling water until potato is cooked and skins are firm.
• Before serving, cut in lengths and fry in oil.
  

Breadfruit is primarily found in tropical climates with little variation in seasons. Outside of the Caribbean, South America, and West Africa, it's a fruit you'll have a hard time locating. There is no substitute for it in terms of taste and texture. It's a fairly starchy fruit with a bready flavor and texture, similar to its namesake.

Breadfruits are roasted with butter inserted into the 'heart' over an open flame. The fruit is then pitted and topped with your favorite hearty topping. From plain butter and pepper sauce to pulled pork, souse, ham and cheese, or sautéed salt fish with herbs, the toppings are endless. It's a rich, sumptuous feast that gives you 'niggeritis,' as the locals refer to it! A euphoric state in which the food is so wonderful that it puts you to sleep: you're ready to sleep after a fantastic supper!

Ingredients

• 1 md breadfruit
• 1 tsp olive oil
• aluminum foil
  

Instructions

• Choose a completely developed breadfruit (see image below), cut around the stem and about 1-inch deep with a knife, and discard.
• Cut an X along the bottom of the breadfruit to allow the gas to escape while it cooks.
• Place the breadfruit on the stove with the stem directly over the stove and the heat on medium-high. Cook for 20-30 minutes, or until the breadfruit begins to brown.
• Turn to the side using oven mittens and roast until blackened; continue rotating breadfruit until the entire breadfruit is black and the skin has a give and a softened sensation when squeezed.
• Remove the pan from the heat and place it on a cooling rack to cool until it is safe to handle, about 40 minutes.
• Peel breadfruit using oven mittens, cut roast breadfruit in half, remove the core or heart, and cut into slices to serve.

Split peas can be difficult to come by outside of the Caribbean and South America. In other places of India, they're also a staple! The split peas are boiled with herbs and a pig tail that has been seasoned. Another Caribbean classic is pig tails, which are also popular in Chinese cuisine! The tail is dried, cured, and packaged for sale after being dried and cured with a large amount of salt. All of the salt and pork fat dissolve in the water when it is brought to a boil with the peas, adding to the flavor.

After the peas and pig tails have been cooked, the rice is added to soak up all of the flavor. The gravy is next. Salt fish is comparable to pig tail in that it is dried and cured in the same way. The gravy starts with some butter-fried fresh vegetables and herbs. The salt fish is mixed with water and added to the sautéed herbs, then heated to a boil until the gravy thickens. The final gravy is poured over the split peas and rice, which can be eaten at any time.

Ingredients

• 2 cup parboiled rice
• 1 lb salt fish (salted cod)
• 1 cup of water
• 1 cup of coconut milk (make your own)
• 4 cloves garlic, chopped or 2 tablespoons minced garlic
• 4 flavor peppers, chopped or 2 tablespoons Bertie's pimento sauce
• 2 tablespoons chopped chive
• 2 stalks celery, chopped
• 1 cup cut-up okra (I use the frozen okra from Goya)
• 2 tablespoons sugar
• 1/2 teaspoon black pepper
• 1 hot pepper, whole

Instructions

• Soak and wash salt fish removing most of the salt.
• Place all ingredients except pepper into pot and stir.
• Add pepper to the top of rice mixture. (Do not stir)
• Select "rice" on instant pot and let come to the level
• Allow to self-release.
• Taste for salt. Add if needed
  

Bajan Chicken Soup is a Saturday staple in almost every Bajan household. This is why it's called "Saturday Soup" on sometimes.

Fresh pumpkin is the foundation of a wonderful Bajan soup. It can be pureed and put to salt water whole or pureed and added whole to salt water. The pumpkin is simmered with the chicken pieces of your choice, as well as pig tails and quartered onions, until the meat is cooked and the pumpkin has completely dissolved. The bright, characteristic color of this soup comes from the pumpkin! Sweet potatoes, squash, broccoli, yams, English potatoes, and a few more vegetables are steamed or boiled separately to serve with the soup. The dumplings are the last thing to be added. Flour, brown sugar, vanilla, nutmeg, and cinnamon are used to make these delectable treats.

• Ingredients
• 1 Ripe or half ripe Breadfruit,(peeled and cubed)
• 15 Okras (cut in half)
• 2 lbs English Potatoes peeled cubed
• 2 lbs sweet potatoes peeled and cubed
  
• 2 lbs Eddoes peeled ans cubed
• 3 lbs pumpkin cubed
• 1 lb pig tails chopped in small pieces
• 1 medium Onions minced
• 1 Stalk Celery finely chopped
• 1 sweet pepper finely chopped
• 1 Dash Pepper, black
• 1 large maggi cube flavor of your choice
• 3 lbs Chicken (thigh, wing, ribbs, backs or feet)
• 1/2 package of slit peas yellow or peas of your choice
• 1 tsp thymesalt to taste if need

Instructions

• Seasoned meat and prepared all vegetables in a large bowl.
• Place a large pot on the stove with water, combine Seasoned chicken, pigtails, onion, celery, sweet pepper, thyme, and peas in the pot cover and let cook for 45 mins or until meat and peas are fully cooked.
• Add vegetables and cube. Allow to simmer for 45 minutes add additional spices. Add additional water if required.Now add your okras and dumplings and allow to cook for a further 10 to 12 mins for okras n dumplings don’t take long to
• cook but if so desired okras can be cooked with vegetables

A Conkie is a dessert produced around Barbados' Independence Day, when we commemorate the end of slavery and the country's independence from its'mother' country, England. Conkies are created with freshly grated pumpkin and coconut, as you could have imagined. As you can see, coconut is a popular food on Barbados. In Barbados, as well as the rest of the Caribbean, trees are plentiful!

The coconut and pumpkin are blended with aromatic spices, vanilla, sugar, and currants before being wrapped in banana leaves. The mixture is then cooked in a large pot until the bundles are firm. The end result is a silken pocket of spicy sweetness that is wonderfully sculpted!

Ingredient

• 3 banana leaves, rinsed and patted dry
• 3/4 cup packed light brown sugar
• 1/2 cup milk
• 1 egg
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon nutmeg
• 1/2 teaspoon almond extract
• 6 tablespoons unsalted butter, melted
• 1 cup yellow cornmeal
• 1/4 cup all-purpose flour
• 1/2 teaspoon salt
• 1/2 cup coconut powder
• 1 cup calabaza or kabocha squash, seeded, pared, and shredded
• 1 medium yam, peeled and shredded
• 1/4 cup dark raisins
• 1/2 cup whipping cream
• 1 tablespoon sugar
• 1 teaspoon vanilla extract

Instructions

• With scissors, cut 12 banana leaf squares, 9” x 9”. Tear remaining leaf pieces into 1/4” wide strips. Pour boiling water over the leaf squares and strips to make them pliable, then drain.
• In a large bowl whisk together brown sugar, milk, egg, cinnamon, nutmeg, and almond extract until smooth. Whisk in melted butter. Then whisk in cornmeal, flour, and salt. Stir in coconut powder, squash, yam, and raisins.
• Spoon about 3 tablespoons of the mixture into the center of a banana leaf square. Fold over the top and bottom to enclose the filling, then fold in the sides to form a packet.
• Gently flatten the filling to an even thickness of 1 to 1 1/2 inch. Tie up the packet with a leaf strip to keep the flap from unfolding.
• Arrange the packets in a circle, overlapping, like the petals of a flower, in a steamer.
• Cover and steam over 2 inches of water on medium-low heat (checking water level occasionally) 1 hour.
• In a chilled bowl, whip the cream until it forms soft peaks. Beat in the sugar and vanilla.
• Serve Conkies warm, placing the parcels on dessert plates, so that each person may unwrap his own dessert.
• Serve whipped cream on the side.

These pillowy nibbles are just delightful. They are deep fried until golden brown and made of finely shredded salt fish, flour, and choice spices. They can be eaten alone or with a variety of sauces, including sweet and sour, ranch, and even barbecue sauce. Simply heap a few of these puppies onto your plate as soon as they've come out of the oven!

Ingredient

• 125ml mayonnaise
• 1 rounded tbsp capers, roughly chopped (rinsed and drained if salted)
• 1 rounded tsp creamed horseradish
• 1 rounded tsp Dijon mustard
• 1 small shallot, very finely chopped
• 1 tsp flatleaf parsley, finely chopped
  
• 450g skinned Icelandic cod or haddock fillet, from a sustainable source
• 2 bay leaves
• 150ml milk
• 350g Maris Piper potatoes
• ½ tsp finely grated lemon zest
• 1 tbsp flatleaf parsley, chopped1 tbsp snipped chives
• 1 egg
  
• flour, for shaping85g fresh white breadcrumbs, preferably a day or two old
• 3-4 tbsp vegetable or sunflower oil, for shallow frying
• lemon wedges and watercress, to serve

Instructions

• Mix together 125ml mayonnaise, 1 rounded tbsp roughly chopped capers, 1 rounded tsp creamed horseradish, 1 rounded tsp Dijon mustard, 1 small very finley chopped shallot and 1 tsp finely chopped flatleaf parsley. Set aside.
  Lay 450g skinned Icelandic cod or haddock fillet and 2 bay leaves in a frying pan. Pour over 150ml milk and 150ml water.
• Cover, bring to a boil, then lower the heat and simmer for 4 mins. Take off the heat and let stand, covered, for 10 mins to gently finish cooking the fish.
• Meanwhile, peel and chop 350g Maris Piper potatoes into even-sized chunks. Put them in a saucepan and just cover with boiling water. Add a pinch of salt, bring back to the boil and simmer for 10 mins or until tender, but not broken up.
• Lift the fish out of the milk with a slotted spoon and put on a plate to cool. Drain the potatoes in a colander and leave for a min or two.
• Tip the potatoes back into the hot pan on the lowest heat you can and let them dry out for 1 min, mashing them with a fork and stirring so they don't stick. You should have a light, dry fluffy mash.
• Take off the heat and beat in 1 rounded tbsp of the sauce, then ½ tsp lemon zest, 1 tbsp chopped flatleaf parsley and 1 tbsp snipped chives.
• Season well with salt and pepper. The potato should have a good flavour, so taste and adjust to suit.
• Drain off liquid from the fish, grind some pepper over it, then flake it into big chunks into the pan of potatoes.
• Using your hands, gently lift the fish and potatoes together so they just mix. You'll only need a couple of turns, or the fish will break up too much. Put to one side and cool.
• Beat 1 egg on a large plate and lightly flour a board. Spread 85g fresh white breadcrumbs on a baking sheet. Divide the fish cake mixture into four.
• On the floured board, and with floured hands, carefully shape into four cakes, about 2.5cm thick. One by one, sit each cake in the egg, and brush over the top and sides so it is completely coated.
• Sit the cakes on the crumbs, patting the crumbs on the sides and tops so they are lightly covered. Transfer to a plate, cover and chill for 30 mins (or up to a day ahead).
• Heat 3-4 tbsp vegetable or sunflower oil in a large frying pan. To test when ready, drop a piece of the dry breadcrumbs in - if it sizzles and quickly turns golden brown, it is ready to use.
• Fry the fish cakes over a medium heat for about 5 mins on each side or until crisp and golden. Serve with the rest of the sauce (squeeze in a little lemon to taste), lemon wedges for squeezing over and watercress.

Chicken feet may not be the most popular part of the animal in other parts of the world – save perhaps in Chinese cooking – but they adore them here in Barbados! The chicken feet, sometimes known as steppers, are boiled in salt water until fully done. They're then accompanied by a large amount of fresh pickle made with sliced cucumbers, scotch bonnet peppers, lemon juice, and a healthy dose of salt. It's a simple meal with a lot of flavor, thanks to the distinctive gelatinous chicken feet!

Ingredient

• 1/2 lb chicken feet or paws cut tip toes off
• 1/4 tsp dill dried
• 1/4 tsp mustard seed whole
• 1/4 tsp black peppercorns
• 1/4 tsp celery seed (not celery salt)
• 2 each bay leaves
• 2 each garlic gloves optional
• 1 cup white vinegar
• 1 cup water
• 2 tbsp sugar
• 1 tbsp salt

Instructions

• Clean feet thoroughly. Use regular kitchen shears to clip off the toes.
• Boil for 10 minutes to cook thoroughly throughout. Put into pint jar.
• Add dill, mustard seed, black peppercorns, celery seed, bay leaves, and garlic gloves(optional) to jar. Don't worry that the spices settle at the bottom, they will rise up again and evenly distribute their flavor when you add the brine.
• Mix the vinegar, water, salt, and sugar in a stainless steel pan and bring to a boil.
• As soon as it reaches a good boil, pour it over the cherry tomato mixture in the jar until the feet are just covered.
• Put the top on immediately and put into the refrigerator.

Another classic meal, this one is usually served during the holidays. It's cooked with a wide range of peas and a variety of meats, including lamb, hog, chicken, beef, and even pig tails. The peas are frequently simmered with fresh herbs and all of the finely chopped, deboned meat until all of the liquid has evaporated and everything is moist and soft. The texture is incredibly soft and delicate, comparable to filling. Jug-jug is delicious on its own or as a dip for crackers or toast.

Ingredient

• 4 cups water
• 8 pints green pigeon peas
• 1⁄2 lb salt meat, soaked
• 1⁄2 lb pork, cut into bite sized pieces
• 1⁄4 lb green seasoning
• 3 springs fresh thyme
• 3 stems fresh marjoram
• 1 cup guinea cornflour
• salt and pepper
• 2 tablespoons butter

Instructions

• First boil your pigeon peas until soft. Reserve the cooking water.
• Cut up the salt meat into bite-sized pieces and fry with the pork pieces. Add the green seasoning, the habanero, herbs and the reserved water.
• Now fish the meat out of the water, put it in a food processor with the peas and grind it all up together. Meanwhile, add the guinea flour to the water and cook until you get a nice porridge-like consistency. Add a little bit of water as needed if the mixture is too thick.
• Transfer the meat and peas back to the pot and season with salt and pepper. Mix well and cook over medium heat for 30 minutes, stirring often. Top with a few pats of butter and serve.

This sticky delicacy may be savored at any time of year! It's created with freshly grated cassava, coconut, currents, and cherries, all mixed with cinnamon, nutmeg, cloves, and brown sugar in a fragrant mixture. The mixture is rather thick, thanks to a generous amount of vanilla extract, as well as a little flour and milk. Pone is usually baked in a big rectangle pan with a layer of brown sugar and seasoned coconut flakes on top. It's then sliced into exactly equal squares of delicious, gooey delight, which are best eaten while still warm.

Ingredient

• 4 cups grated cassava (I used Frozen)
• 1 cup grated coconut (I used frozen)
• 1/2 cup mashed pumpkin (I used canned)
• 11/4 cup white granulated sugar (add another 1/4 cup if you like really sweet)
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground cardamon
• 1/2 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 6-8 tablespoon softened butter, (I used Vegan butter)
• 1 teaspoon vanilla extract
• 1 teaspoon almond extract
• 1 1/2 cups coconut milk

Instructions

• Bring both cassava and coconut to room temperature (make sure it's totally defrosted)
• Preheat oven to 325 degrees.Grease your baking pan and set aside.
• Blend or mix together coconut milk and grated coconut together,set aside.
• In a large bowl combine all ingredients in the order listed above and mix well.
• Pour mixture into greased baking pan and place on center rack of oven and bake uncovered for one hour at 325 dgrees following another 45 minutes of baking at 350 degrees
• The finished product should be firm and not wobbly or shaking.
• If the top is not brown enough for you , bake for 10-15 minutes more, at 375 degrees