Crab Salad

  • 2 cups cooked cooled crab meat, grated
  • 1 small/medium onion, diced
  • 1 small/medium bell pepper, diced
  • 1 small/medium tomato, diced
  • 3 tbsp mayonnaise
  • Black or cayenne pepper (to taste)


  1. Combine all ingredients in a mixing bowl.
  2. Serve and enjoy.
  3. Refrigerate uneaten portion.

Bahamian Chicken Souse

Bahamian chicken souse is a delicacy enjoyed primarily at breakfast time. It is mainly consumed with either johnny cake, homemade bread or yellow grits.

This is not an exact science, so by all means, please feel free to change the proportions to your specifications. Here is how I prepared mine.

  • 12 chicken wings
  • 3 Irish potatoes (cubed)
  • 2 cups cut carrots
  • 1 small chopped onion
  • 6 cups water
  • Salt
  • Pepper
  • Garlic Powder
  • Lemon/lime juice

  • Section chicken wings by locating the joint and cutting with a sharp knife or kitchen shears. As an alternative, you may ask your butcher to do it for you.
  • I always “scold” the wings first by placing them in a pot with just enough water to cover them along with a tablespoon or two of salt. Once the water starts to boil, I turn the stove off and allow the wings to sit in the salted water for about half an hour before rinsing them off.

  1. Place chicken in a pot; add water and all of the vegetables.
  2. Add salt, pepper, garlic powder and lemon/lime juice to taste.
  3. Cook on medium-high heat until the chicken is thoroughly cooked and the liquid starts to reduce. 
  4. Serve it while it’s hot!

Mac n' Beef

Here's a great dinner recipe that could be referred to as a meal in a pan. Macaroni and Beef, give it a go!

  • 1 Box 16 ounce elbow macaroni
  • 1 small onion, finely diced
  • 1 small green sweet pepper, finely diced
  • 1 can Campbell’s Healthy Request cream of chicken soup
  • 12 oz  grated cheddar cheese
  • 12 – 14 cups water
  • 2 – 3 lbs ground beef
  • 3 cups pasta sauce of your choice
  • 1 can (14 oz) whole kernel corn
  • Salt
  • Black or Cayenne Pepper
  • Onion Powder
  • Garlic Powder

  1. In a large pot bring water and 1 tbsp. salt to a boil.
  2. Add macaroni to boiling water, cook until it’s al dente or a little longer if you prefer your pasta a bit softer.
  3. While pasta is cooking, season ground beef with salt, pepper, onion and garlic powders.
  4. Cook thoroughly in a non-stick or lightly greased skillet. Drain off any excess liquid.
  5. Add sauce to ground beef/turkey and mix well. Ensure the mixture is seasoned to your taste
  6. When macaroni is done cooking, drain off water. Add all other ingredients to the pasta one at a time, combining well. Take care to add cheese a little at a time so that it melts properly. Leave enough cheese to sprinkle on top. Lastly add and combine the beef mixture.
  7. Pour into greased 13ʺ x 9 ʺ pan then cover with remaining cheese.
  8. Place in a 350 degree oven and bake until golden brown or slightly brown.

Bahamian Crab and Rice

  • 3 or 4 land white crabs
  • ½ cup coconut oil
  • 1 small onion, diced
  • 1 small sweet pepper, diced
  • 2 tbsp tomato paste
  • Fresh thyme
  • Salt and pepper to taste
  • 1 can pigeon peas
  • 2½ cups uncooked jasmine or parboil rice
  • 3 cups water

  1. Scrub crabs until thoroughly cleaned.
  2. Remove claws and set aside.
  3. Remove crab backs by prying with a butter knife.
  4. Once separated, scrape crab fat from the shell in a bowl and set aside. Be careful to avoid breaking the bitter sac found in the shell.
  5. In a hard-bottom pot heat up oil and sauté onion and sweet pepper along with the thyme.
  6. Stir in tomato paste, add salt and pepper to taste.
  7. Add crab, claws and crab fat and stir.
  8. Add pigeon peas and water and continue to stir, bring to a boil.
  9. Add the rice until it is about an inch and a half below the water line. Stir well.
  10. When the rice has absorbed most of the water, turn the stove to low heat and cover the pot.
  11. Leave to steam until fully cooked then turn stove off.

Tip: If rice is still raw, add a small amount of water and cover with foil to “trap” the heat.

Spicy Crab Salad Canapes

Just in time for the holidays, this easy to prepare spicy crab salad canape is sure to be a crowd-pleaser 

  • 2 cups cooked cooled crab meat, flaked
  • 1 small onion, diced
  • 1 small bell pepper, diced
  • 1 small tomato, diced
  • 3 tbsp mayonnaise
  • Black pepper (to taste)
  • Cayenne pepper (to taste)
  • Crackers (I use Keebler butter crisps)


  1. Combine all ingredients in a medium/large mixing bowl.
  2. Place crackers on a platter and heap each one with the crab salad mixture.
  3. Serve and enjoy.

Oven-Fried Pork Chops

This is one of my go-to meals when I want dinner ready in an hour or less; not to mention, my family absolutely loves it. These pork chops were gone shortly after I removed them from the oven. Feel free to use the seasonings of your choice.


  • 8 - 10 small/medium center-cut pork chops
  • Salt
  • Cayenne/black pepper
  • Onion Powder
  • Garlic Powder
  • Vegetable Oil


  1. Season pork chops and refrigerate for about four to six hours to allow  seasonings to set in.
  2. Preheat oven to 350 degrees.
  3. Brush a bit of vegetable oil on the bottom of a large baking pan.
  4. Place pork chops in the baking pan and brush with each pork chop with vegetable oil.
  5. Bake for approximately half an hour or until golden brown (some ovens cook faster than others).
  6. Remove from oven and cover with foil for at least five minutes before eating.

Tip: For moist chops, brine for several hours before seasoning and baking.

Moist Red Velvet Cake

OMG!!! I did it!! I finally did it!! For years I have been dreaming of making a red velvet cake, but could never find the time. Well, as they say, there is no time like the present.

I must say this being my first attempt, the cake didn’t turn out half bad, yay me :)

  • 2½ cups flour (sifted)
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp salt
  • 1 small packet or 2 tbsp cocoa
  • 2 cups sugar
  • 1 cup vegetable oil
  • 2 eggs
  • 1 cup evaporated milk
  • 1 tbsp white vinegar
  • 2 tsp vanilla
  • 1 tbsp coffee (dissolved in half cup hot water)
  • 1oz red food coloring

  1. Preheat oven to 350 degrees
  2. Combine and set aside flour, baking soda, baking powder, cocoa powder and salt.
  3. In a separate bowl mix the sugar and vegetable oil.
  4. Add eggs one at a time and beat until creamy.
  5. Stir in evaporated milk, vinegar and coffee.
  6. Mix in the vanilla and red food coloring.
  7. Now gradually add the dry ingredients to the wet and mix well.
  8. Grease and flour two round cake pans (9 inches)
  9. Pour batter evenly into the pans.
  10. Bake for approximately 30 to 40 minutes or until a toothpick inserted in center comes out clean. (Please be sure to keep an eye on your cakes as some ovens tend to cook faster than others).
  11. Remove cakes from oven and allow to fully cool.
  12. Loosen cakes from pan and flip on to cake dish.
  13. Level cakes by slicing off the tops of each cake.
  14. Sandwich the cakes with cream cheese frosting before frosting the entire cake.
  15. Refrigerate uneaten portion.

Cream Cheese Frosting:
  • 1 – 8 oz box cream cheese
  • 1 12 oz container vanilla frosting
  • 1 tsp vanilla extract

 Combine all ingredients until smooth.

Irresistible Fried Chicken Wings

These wings are rightfully labelled "irresistible". I simply couldn't eat just one, I dare you to try :)

  • 5 lbs chicken wings (or as many as you want)
  • Salt
  • Onion Powder
  • Garlic Powder
  • Black or Cayenne Pepper
  • 1 cup flour
  • 1 egg
  • ½ cup evaporated milk
  • 1 or 2 cups vegetable oil (or as needed)

  1. Season chicken with above seasonings and refrigerate for at least six hours or overnight to allow seasonings to set in.
  2. Add vegetable oil to a frying pan or pot, heat to 350 degrees.
  3. Whisk egg and milk in a dish and set aside.
  4. Combine seasonings and flour to a shallow dish and combine.
  5. Dip wings in egg and milk, allowing excess to fall off.
  6. Dredge wings in flour until fully coated; shake off excess flour.
  7. Fry no more than three wings at a time for approximately five minutes or until golden brown and the juices from the chicken run clear.
  8. Drain on paper towels or in a colander.
  9. Go ahead and dive in.

Panko-Coated Onion Rings

This is a very simple onion rings recipe that requires very few ingredients and very little time.

Here's what you will need for a small batch:

  • 1 medium onion
  • 1 egg (beaten)
  • 2-4 tbsp evaporated milk
  • 2 tbsp flour
  • 1 cup seasoned Panko bread crumbs
  • 2 cups cooking oil

  1. Heat oil to 375 degrees.
  2. Cut onions into ¼ inch slices
  3. Make batter by combining egg, cream and gradually add flour. Beat until smooth.
  4. Pour panko crumbs into a shallow dish
  5. Place a few onion rings in the batter.
  6. Allow excess batter to drain off.
  7. Coat with the panko bread crumbs.
  8. Fry onion rings for about two minutes or until golden brown.
  9. Drain on paper towels.
  10. Repeat with remaining onion rings
  11. Enjoy

Conch Fritters

Conch fritters are highly-favored down home delicacies enjoyed by natives and visitors alike. These hard to resist, bite-sized treats are usually served as appetizers along with a cocktail dipping sauce. As a variation, lobster/crawfish could be used instead of conch.

  • 4 cups cooking oil
  • 2 medium conch
  • ½ small sweet pepper – finely chopped
  • 1 small finely chopped onion
  • 1 egg
  • 1 cup milk
  • 2 tbsp. tomato paste
  • 1 tsp. baking powder
  • 1 cup flour
  • Salt and pepper to taste

  1. Heat oil in a deep fryer or large pot to 350 degrees
  2. Clean and skin conch and put through a meat grinder or food processor.
  3. Place all ingredients in a large mixing bowl to make a batter (not too thick and not too runny).
  4. Drop batter by tablespoon into hot oil and fry for approx. 10 min. or until golden brown.
  5. Allow fritters to drain on paper towels.
  6. Serve with dipping sauce

Dipping Sauce:
In a bowl mix:
  • 1 tbsp mayonnaise
  • ½ cup ketchup
  • ½ tsp horseradish
  • Salt to taste

Note: Add more water if batter is too thick or more flour if it is too runny.