Cauliflower Rice


Cauliflower Rice

Having tried the Paleo diet and loved it for the most part there were a few things that have remained in my  diet, This cauliflower rice is so tasty and absolutely delicious. Sometime I have it on its own with my curry etc or sometimes I blend it with the carbs for example rice.

I added the recipe for this on my instagram page (@TheCaribbeanDub ) have a look it’s the easiest dish I’ve ever made.

Here’s a simple Chicken Curry to accompany it with.

Serves 4


4 chicken fillets diced

1 onion

1 scotch bonnet chilli

5 mushrooms (or more)

200 grams butternut squash sliced into small cubes

1 tablespoon of curry power (more if you want)

1 tsp coconut oil

4 pimento seeds crush ( optional)

1 can of coconut milk

1 tsp grated ginger

3 cloves of garlic crush

100g diced tomato


In a wok I added the chicken and cooked until white.

Remove chicken and add All the spices and vegetables.

Cook for about 5 minute. If the pot gets a bit dry add some water, you shouldn’t need more oil.

It’s now time to add the chicken again.

Pour the coconut milk in and simmer for about 30 minute.

Plate up and enjoy,

Thanks for reading TCDubxxx


Pasta and Fish

This one is quick , fresh and tasty if I do say so myself.

I haven’t cooked fish for a bit so thought after my recent visit to Kinsale I’d to get cooking.

Fish fillets any fish will do
Veg ( mushroom, tomatoes, onion, peppers)
Fresh Pesto ( got mine in Aldi)
Tiny bit of olive oil
Fresh Pasta ( once again I got mine in Aldi)

To start sauté the veg in a drop of olive oil.
The veg I used was what I had in my fridge but you could add courgettes or even asparagus. When these are cooked stir in the pesto.


Heat a frying pan and add a little oil when the pan is hot place your seasoned fish ( salt and pepper) skin down.

In the mean time put your pasta in a pot of boiling water with a pinch of salt. Pasta should only take around 4 minutes max to cook. Stir your drained pasta into veg.

Your fish should be crisping up nicely. This literally takes a few minutes. Turn and when fish is done. Eat with Pasta and enjoy.

Prep time 10mins

Cooking time 10 mins


Chickpea and chorizo stew

This is another simple recipe perfect for lunch. I had this for my dinner as I’m addicted to chorizo and chickpea. And the left overs came to work with me for my lunch the next day.

100g turkey breast diced
50g chorizo chopped
50g red pepper sliced
1 400g tin of chickpeas
1 400g chopped tomatoes
1 chilli pepper (anyone will do)
2 cloves of garlic sliced thinly
50g of sweet corn
2 scallions
Salt and pepper
1/2 tsp sugar

In a deep frying pan, place the chorizo, chilli and garlic and fry on a gentle heat. No oil needed as the chorizo creates its own oil.

Add the turkey ,pepper, scallion and fry for another minute or so.

Then add the sweetcorn, tin of drain chickpea and tin of chopped tomatoes

Add the sugar and season to taste.

Leave to simmer for 10-14 minutes stirring occasionally and tadaa it’s ready.

This is low in calories and easy to make . You could add chilli flakes/powder if you want it more spicy. Now enjoy 🙂


Butternut squash side.

I love butternut squash too much and it’s really affordable, tasty and healthy.

Here’s a quick recipe for a side dish.

1 butternut squash
1 chilli any variety chopped
2 cloves of garlic chopped
1 knob of butter/ margarine
Salt/ pepper

Dice the squash with the skin on. Place in tin foil with garlic , chilli and knob of butter.

20130808-231009.jpgSeason to taste.

Make a parcel with the tinfoil. Fold over and seal carefully.

Bake in a preheated oven for 20 minute at 200c degrees.

This is also gorgeous on the barbecue or gorgeous as part of a salad the next day. Enjoy TCDub.


Tuna Pasta Salad

Here is a quick and tasty salad for lunch tried and tested by yours truly.

1 onion sliced
3 tablespoon sweetcorn
1 whole tomato or a few cherry tomatoes sliced
2 handfuls of pasta preferable whole wheat
1 Tin of tuna in brine or oil
2 tsps green pesto
1/4 cucumber diced

In a container layer the tomatoes, onion, cucumber, sweet corn.

Drain the tuna and add this to the container.

Stir in the pesto to the boiled and cooled pasta then add to then top you salad with this.

You can prepare this the night before and it makes for a really tasty lunch.