To our Bahamian culinary legacy—a tribute to those who’ve preserved our heritage through food. May these recipes honor our past and feed our future. To Geraldine Sands, whose love and wisdom have seasoned and inspired this journey. Her recipes are a lasting inspiration, embodying the heart and soul of Bahamian tradition.
a collection of Bahamian Recipes passed down from generation to generation
©2024 by
Kamille Ryan
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.
kamilleryan.design
Conch Fritters
Conch Salad
Stuffed Baked Crabs
Plantain Chips Fried Plantain
Conch Chowder
Pigeon Peas & Dumpling Chicken Souse
Macaroni
Johnny Cake
Peas N' Rice
Crab N' Rice
Fire Engine
Boiled Fish & Grits
Grouper
Cracked Conch
Fried Fish
Guava Duff &
Coconut Tart
Pineapple Tart
Green Mango Tart
Other Fillings
Benné Cake
Nell's Peanut Cake
Here, you will find the essence of Bahamian cooking, with each recipe preserving the flavors and sentiments that have been passed down through the ages. We cordially invite you on a culinary voyage through The Bahamas' dynamic culture, where the warmth of our customs and the bounty of our ingredients collide, with this cookbook. Every delicacy, from sweet pineapple tarts to savory conch fritters, is a piece of our history that has been carefully preserved and shared with you. As we celebrate the classic dishes that epitomize Bahamian food, get ready to enjoy the taste of tradition and the essence of family in every bite.
The Lucayan people, who lived in the Bahamas before to European colonization, had an influence on the fusion of African, Caribbean, and European flavors found in Bahamian cuisine. The Lucayan people used methods of cooking such as grilling, smoking, and stewing and subsisted mostly on seafood, local fruits, and vegetables. African slaves brought their culinary customs, while European colonists brought new materials and cooking methods—like rice, beans, and corn. Okra, pigeon peas, and spices were brought by African slaves, and frying was adopted as a staple of Bahamian cooking techniques. Cuban food was influenced by European settlers, especially the British, who brought crops like onions and tomatoes. The Bahamas celebrated their cultural variety after attaining independence in 1973, which resulted in a blending of culinary influences. Seafood, plantains, rice, cassava, sweet potatoes, and pigeon peas are important components. Conch salad, Peas ‘n’ Rice, Bahamian Stewed Fish, and Johnny Cake are our restaurant’s main specialties. While traditional Bahamian dishes and flavors continue to be beloved, modern trends stress the use of fresh, locally obtained ingredients and healthier cooking techniques.
“Jelly” Coconut
To enjoy “jelly coconut,” a freshly picked coconut is best. Place the coconut upside down on a flat surface and with a cutlass or large heavy knife, carefully chop or slice off the top using downward stroke; place over a large glass or pitcher and drain out the water completely. This water is a healthy natural drink. With the knife, make an opening in the nut large enough for a spoon and scoop out the soft “jelly” and add to the water; chill and serve as a delicious dessert. A special tropical treat when you visit the islands is a mixed drink served from a coconut fresh off the tree. A little “Gin 'n' Coconut water is good for ya.”
“Dry” Coconut
“Shucking” or removing the smooth outer bark of a fresh coconut requires a bit of practice with a cutlass or large heavy knife. Place the coconut on a flat surface and, with firm downward slashes, carefully cut away the bark. (However, fresh coconuts are usually sold after the bark is removed and husk covers the shell). Using the knife, pull the husk away from the nut. Pierce two of the three small “eyes” at the top of the shell, place over a large glass or pitcher and drain out the water.
After the water is drained out, place the coconut on a flat surface and with a heavy blunt tool (hammer), crack the nut in half or into large pieces. To remove the meat from the shell, use a knife with a rounded tip and pry loose. Peel off the brown skin from the white meat. Now you are ready to grate or process coconut for baking or cooking.
Grated Coconut
Place chunks of peeled dry coconut into a food processor fitted with the knife blade and process until coconut is finely grated. You can also grate chunks with the fine side of a hand held grater.
Shredded Coconut
Fit the food processor with the disc for shredding and shred the peeled dry coconut or shred using the coarse side of a hand held grater.
Green or dry peas can be used in recipes calling for pigeon peas.
Pick through the peas; place into pressure cooker with water to cover and cook (15 lb. pressure) for about 30-minutes. Or, place in a stockpot with water to cover and boil for about 1-hour until peas are soft (adding hot water during cooking).
It is not necessary to boil green pigeon peas before adding to recipe. Shuck the peas; pick and wash.
Place boiled dried peas with stock into freezer bags and freeze. Green peas - pick peas and wash; place into freezer bags and freeze.
Conch is a mussel and tenderizing by pounding, is very essential, especially for dishes like cracked conch.
Lay the conch flat on a hard surface and, using a sharp knife, cut in half horizontally. Place the sections, one or two at a time into a heavy plastic food storage bag and using a meat hammer, pound the conch thoroughly. But at last! Tenderized conch is now available at some wholesale seafood outlets.
Place conch into a pressure cooker; add water to cover, salt and about 1-teaspoon of vegetable oil (to avoid “boiling over”). Following manufacturer’s instructions, (15 lb. pressure), cook for 15 to 20 minutes. Drain (preserve liquid if needed), cut the conch into chunks.
If you do not use a pressure cooker, bruise the conch (above); place into a large pot with water to cover and boil over medium-high heat for about one hour or until the conch is tender.
For Conch Fritters or Burgers the conch must be coarsely ground. Wash the conch thoroughly in cold water and cut into large chunks. Place into the bowl of a food processor fitted with the knife blade, along with the vegetables, and pulse speed, or, using a meat grinder, coarsely grind the conch.
TWO LARGE CONCH
ONE MEDIUM-SIZED ONION
ONE MEDIUM-SIZED GREEN PEPPER TO TASTE HOT PEPPERS
TWO CUPS ALL PURPOSE FLOUR
TWO TSP. BAKING POWDER
ONE TSP. DRIED THYME LEAVES
ONE - 3/4 CUPS WATER FOR DEEP-FAT FRYING VEGETABLE OIL
TWO OZ FRESHLY SQUEEZED LIME/LEMON JUICE
Mix: ketchup, mustard, mayo, lime juice & hot sauce
1. Wash the conch in cold water; cut into quarters and place into a food processor fitted with the knife blade. Cut the onion and green pepper into quarters and place into processor with conch.
2. Using the pulse setting, pulse only until the conch and vegetables are coarsely ground. Scape into a medium-sized bowl.
3. In a small dish, mix together the lime/ lemon juices. Crush the hot peppers into the juices; pour over the conch and vegetables.
4. Sift together the flour, baking powder, Island Seasoning, salt and thyme leaves. Combine with the conch mixture adding enough water to make a stiff battter.
5. Pour the oil into a deep-fat fryer or deep pot and heat. Drop the batter by teaspoonfuls into the hot oil and fry quickly until golden brown. Remove the fritters with a slotted spoon and drain on a wire rack over paper towels.
FOUR LARGE CONCH
(CUT INTO 1/4” CUBES)
1/2 CUP 1/4” DICE CELERY
1/2 CUP 1/4” DICE GREEN PEPPER
1/2 CUP 1/4” DICE ONION
1 CUP 1/4” DICE RIPE TOMATOES
1/3 CUP SQUEEZED LIME/LEMON JUICE
1/3 CUP SQUEEZED ORANGE JUICE
TO TASTE SALT
TO TASTE HOT PEPPERS (BIRD OR GOAT)
1. Wash the conch in cold water; cut into cubes, place into a large serving bowl and sprinkle with the salt.
2. Mix the lime/lemon and orange juices together in small dish. Crush the hot peppers into the juices; pour over the conch adding the diced vegetables and mix gently.
3. Taste-test and adjust the seasonings. Spoon into salad cups or place on a bed of lettuce. Serve with a small dish of lime juice and crushed peppers on the side.
ONE LARGE ONION
ONE CELERY STALK
BAG OF SWEET PEPPERS, ASSORTED COLORS
3/4 TSP. DRIED THYME LEAVES
TO TASTE HOT PEPPERS
TO TASTE DICED TOMATOES, GRIND IN VEGETABLE CHOPPER
A CAN TOMATES PASTE
ONE STICK BUTTER
ONE 1/2 CUP OF BREAD CRUMBS , DICED IN A FOOD PROCCESSOR
BAKE AT 350°F
1. Scrub the crabs and biters, break open and clean (save the backs to be stuffed). Boil crabs/biters in salt water.
2. Use vegetable chopper to grind the vegetables.
3. Diced tomatoes, grind in the vegetable chopper.
4. Place bread slices in food processor
5. Heat the butter, fry the herbs until softened
6. Add the tomato sauce & diced tomatoes add the crab fat and simmer for a while.
7. Add the bread and crab meat.
8. Stir it all together then stuff the crab back
9. Then stuff crab backs, bake covered for 10 minutes. Remove cover and bake for another 10 minutes.
10. After it is done baking, you can enjoy your stuffed crabs.
THREE HALF-RIPE PLANTAINS
THREE LIMES
DEEP-FAT FRYING VEGETABLE OIL
1. Carefully remove the plantain skin with a sharp knife. Slice into very thin rounds.
2. Squeeze the lime juice into a mediumsized bowl and soak the slices in the juice for 15-minutes. Remove and dry thoroughly on paper towels.
3. Heat the oil in a deep-fat fryer or deep pot and fry the plantain chips until golden brown. Drain on wire rack placed over paper towels and serve hot.
THREE RIPE PLANTAINS
(SOFT TO THE TOUCH)
1/4” DEEP IN SKILLET VEGETABLE OIL
1. Cut off tips of the plantains, peel and cut into halves around then cut each half into 3 lengthwise slices.
2. Heat the oil in a large skillet over medium high heat. Gently fry the plantain slices turning until golden brown, about 3-minutes on each side. Drain on paper towels and serve.
Let's Eat!
TWO MEDIUM-SIZED CONCH
1/2 MEDIUM-SIZED ONION, 1/4” DICE
ONE CUP CELERY 1/4” DICE
4 - 41/2 CUPS WATER
ONE BAY LEAF
TWO TBSP ALL PURPOSE FLOUR
ONE CUP 1/4” DICE POTATO
ONE CUP 1/4” DICE CARROTS
1. Prepare conch using Method Two page 11.
2. In a large skillet, fry the diced onion, green pepper, celery and thyme leaves sautéing for 3 to 4 minutes.
3. Remove the sauté to a 3-quart sized saucepan (preserving the fat in the skillet). Add the water to the pot.
4. Over high heat, sauté the conch in the skillet for 4 to 5 minutes. Reduce the heat add the chopped tomato and sauté for 4 to 5 minutes.
5. Turn the contents of the skillet into the pot and bring to a boil over medium high heat. Add the tomato paste, bay leaf, salt,
1/2 MEDIUM GREEN PEPPERS 1/4” DICE
ONE CUP CHOPPED TOMATO
TO TASTE HOT PEPPERS TO TASTE SALT & PEPPER
TWO TBSP. MARGARINE BUTTER 1/2 CUP MILK
black pepper and hot pepper. Reduce the heat, cover and cook for 15 minutes.
6. Melt the margarine in a small saucepan stirring in the flour until smooth. Remove from the heat, stir in the milk and stirring continually, return to low heat, making a smooth sauce.
7. Slowly pour the sauce into the chowder as it cooks. Stir several times and adjust the seasonings. Add the carrots and potatoes; cover and simmer just until the vegetables are soft, 8 to 10 minutes. Remove the bay leaf and serve.
THREE CUPS SOFT COOKED/ CANNED PIGEON PEAS, DRAINED
SIX CUPS STOCK FROM BOILED OR CANNED PEAS W/ WATER
1/2 LB. HAM
1/2 LB. SPARERIBS
ONE CLOVE GARLIC, FINELY CHOPPED
ONE TSP BROWNING SAUCE
ONE TSP BLACK PEPPER THREE FRESH OR DRIED
ONE OZ. VEGETABLE OIL
TWO MEDIUM-SIZED ONION, CHOPPED
1. Boil the peas page 10. Boil ham and spareribs together.
2. In a 4-quart sized saucepan, with a cover, combine the peas, ham, spareribs, and water.
3. Over high heat, quickly fry the conch in the skillet for 5 or 6 minutes. Remove directly to the pot.
4. Lower the heat under the skillet and sauté the onion and garlic with the thyme. Remove and add directly to the pot. Add the salt, black pepper and hot pepper to taste.
5. Bring the pot to a boil, reduce the heat, cover and cook for 35 to 40 minutes stirring occasionally. Check ingredients
ONE TSP. DRIED THYME LEAVES
FOUR LARGE CARROTS
THREE LARGE CORN ON THE COB, CUT IN HALF TO TASTE SALT
TO TASTE HOT PEPPERS
TWO CUPS ALL PURPOSE FLOUR
1/2 TSP SALT WATER to make sure they are done.
Dumplings
1. In a small bowl, mix together the flour, and salt, adding just enough water (not all at once) to knead mixture to a smooth dough.
2. Place onto a floured board and with a floured rolling pin, roll out to thickness of about 1/2 inch and cut into 1x2 inch strips. Drop into the boiling soup individually.
3. Add the carrots and the corn, cover and continue cooking for 12 to 15 minutes. Adjust the seasonings and serve.
Prepare Time Cooking Time Serving 15 MINS 60 MINS 4 TO 6
Prepare Time
Cooking Time Serving 30 MINS APPROX. 60 MINS 4 TO 8
Chicken souse ALWAYS goes better with a savory texture and flavor of Johnny cake, the recipe is on page 33.
FOUR CUPS WATER
ONE SLICED ONION
ONE TSP. OR TO TASTE SALT
TWO LBS WHOLE CHICKEN
FOUR TBSP OR TO TASTE FRESHLY SQUEEZED LIME/LEMON JUICE
1. Clean the chicken thoroughly; cut into chunks and place into a large flat dish. Sprinkle a part of the salt and lime/lemon juice over the chicken and marinate for about 30-minutes.
2. Parboil the chicken for 15 to 20 minutes to remove excess fat.
3. Pour the water into 4-quart sized saucepan. Add the onion, whole all-spice, remaining lime juice and salt. Bring to a boil over high heat. Reduce the heat
GENEROUS AMOUNT OF WHOLE ALLSPICE
TO TASTE HOT PEPPERS
THREE PEELED & CUT INTO LARGE CHUNKS
MEDIUM SIZED POTATOES and boil for 10-minutes.
4. Rinse parboiled chicken and then place chicken in the saucepan, add potatoes and hot peppers to taste. Cook until the potatoes are soft when tested.
5. Adjust seasonings to taste and serve immediately with a small dish of lime juice and hot peppers on the side.
THREE POUNDS SHEEP TONGUE (PEELED, CLEANED & DICED)
ONE LARGE SLICED ONION
TWO POTATOES, PEELED & DICED
ONE OR TO TASTE FRESH-SQUEEZED LIME/ LEMON (JUICE OF)
1. In a large saucepan, combine water, sheep tongue, onion, and whole all spice. Bring to a boil.
2. Add potatoes, lime/lemon juice, hot pepper/pepper flakes and a half-teaspoon or so of salt.
3. Return to boil, then reduce heat and simmer until potatoes are cooked. Taste and adjust salt, pepper and lime juice as desired.
ONE HOT PEPPER (OR RED PEPPER FLAKES)
GENEROUS AMOUNT OF WHOLE ALL SPICE
FOUR CUPS WATER TO TASTE SALT
4. And that’s it!
5. Traditionally, souse is served with extra lime juice and hot pepper on the side, and accompanied by grits, fresh-baked bread or johnny cake.
Prepare Time
Cooking Time Serving 10 MINS APPROX. 60 MINS 4 TO 6
Prepare Time
Cooking Time Serving 35 MINS APPROX. 50 MINS 8 TO 12
JOHNNY BREAD
INGREDIENTS
TWO TSP. SUGAR
3/4 CUP WATER
TWO CUPS ALL PURPOSE FLOUR
ONE TSP. SALT
THREE TSP. BAKING POWDER
1/3 CUPS VEGETABLE SHORTENINGS
1. In a medium-sized bowl, sift together the flour, baking powder, sugar and salt. Cut in the shortening with a pastry cutter.
2. Make a well in the centre of the mixture; pour in the water mixing to a smooth dough. Turn onto a floured board, knead lightly and with a floured rolling pin, roll out into a 10-inch circle.
3. Place into a greased iron skillet, cover and over very low heat “bake on the stove top’ for about 12 to 15–minutes on each side. Serve hot with butter or guava jam.
4. To oven bake, place the dough into a greased 10-inch round baking pan and bake for 25 to 30 minutes.
JOHNNY BREAD DELUXE
TWO TSP. SUGAR
TWO CUPS ALL PURPOSE FLOUR
3/4 CUP EVAPORATED MILK OR WHOLE MILK
1/3 CUP BUTTER
TWO BEATEN EGGS
1. Sift together the flour, baking powder, sugar and salt in a medium-sized bowl. Cut in the butter with a pastry cutter.
2. In a small bowl, whisk together the milk and eggs. Make a well in the center of the flour mixture and stir in the egg mix; gently mixing to a smooth dough.
3. Turn onto a floured board, knead lightly and with a floured rolling pin, roll out into a 10-inch circle. Place into a greased 10-inch round pan and bake for 25 to 30 minutes. Serve hot with butter.
ONE LB. READY CUT MACARONI
11 OZ. (1 1/3 CUPS) EVAPORATED MILK
1/2 ONION MINCED
TO TASTE HOT PEPPER
TWO TSP SALT
ONE STALK CELERY, CHOPPED
1. Preheat oven to 350°.
2. Begin by bringing a large pot of water (About 2/3filled), to a rolling boil. Add salt to the water generously.
3. To boiling water add macaroni stirring occasionally to prevent pasta from sticking-cook until tender.
4. As pasta cooks, begin to grate cheese, cut onion, bell pepper, and celery and beat the eggs.
2 EGGS
1/2 GREEN BELL PEPPER MINCED TO TASTE THYME
5. Strain excess water from pasta and return to pot. 1 1/2 BLOCKS (ABOUT 5 CUPS) OF CHEDDAR CHEESE
6. To cooked macaroni, add vegetables, beaten eggs, 3/4 of grated cheese and evaporated milk. Stir constantly as cheese begins to melt.
7. Place mixture into a baking pan and add the remainder of the cheese to the top of the mixture.
8. Bake at 350°F for 40 minutes or until cheese is golden brown.
9. Once finished, let it cool for about 15 minutes before cutting.
Prepare Time
Cooking Time Serving 35 MINS APPROX. 60 MINS 8 TO 12
ONE TBSP. BROWNING SAUCE
TWO CUPS LONG GRAIN RICE TO TASTE SALT
THREE OZ. CHAMPION TOMATO PASTE
ONE LARGE ONION SLICED
1. In a 2-quart sized saucepan. heat the oil, sauté the onion and thyme and continue to sauté adding the tomato paste.
2. Pour in the water; add the peas, browning sauce, and salt to taste.
3. Bring to a boil, over high heat, add rice and then stirring. Remain on high heat for about five minutes, stirring occasionally. Cover and simmer for about 10-minutes. Lower the heat, adjust seasonings to taste.
TWO OZ. VEGETABLE OIL
4-1/4 CUPS WATER
1-1/2 CUPS CANNED PIGEON PEAS WITH LIQUID TO TASTE THYME
4. Over low heat, cook for an additional 10 to 15-minutes or until the rice is tender. Place a heat diffuser under the pot for the last 10-minutes of cooking time to avoid the rice sticking. However, the “pot cake” or bottom of the rice is most delicious.
THREE LAND CRABS WITH BITERS
TWO CUPS LONG GRAIN RICE TO TASTE SALT
THREE OZ. CHAMPION TOMATO PASTE
4-1/4 CUPS WATER
ONE LARGE ONION SLICED
1. Heat the vegetable oil in a 3-quart sized saucepan, sauté the onion and thyme; continue to sauté, adding the crab fat (which is taken from the back of the crab). Simmer for about 5-minutes stirring in the tomato paste.
2. Add the water, salt, and hot peppers to taste. Stir in the rice adding the crab bodies and biters.
TWO OZ. VEGETABLE OIL TO TASTE HOT PEPPERS TO TASTE THYME
3. Cover; bring to a boil stirring occasionally. Lower the heat, taste-test and adjust the seasoning. Cook for 20 to 25-minutes until the rice is tender.
4. Place a heat diffuser under the pot for the last 10-minutes of cooking time to avoid the rice sticking.
1 TSP VEGETABLE OIL
1/2 DICED GREEN PEPPER
2 TBSP TOMATO PASTE
CHOICE OF WHITE RICE OR GRITS
1/2 DICED ONION
1 CAN OF CORNED BEEF
1 TSP THYME TO TASTE CRUSHED RED PEPPER TO TASTE PEPPER
1. Heat a medium saucepan over medium heat. Add the vegetable oil until heated through. '
2. Add the onion and green pepper. Fry until softened, about 5 minutes.
3. Add the corned beef and thyme to the pan, breaking up the corned beef as it cooks.
4. Allow the corned beef mixture to fry for about 3 minutes, or until the beef and the vegetables begin to come together. Stir in the tomato paste, along with the crushed red pepper.
5. Let the mixture blend together for another 1-2 minutes, then season with pepper, as desired.
6. Serve warm with rice or grits.
ONE SMALL GROUPER WITH “HEAD”
ONE SLICED LARGE ONION
ONE TSP. OR TO TASTE SALT
FOUR CUPS WATER
TWO LIME/LEMON OR TO TASTE
THREE PEELED & CUT INTO LARGE CHUNKS
MEDIUM SIZED POTATOES
TO TASTE HOT PEPPERS
1. For the best “boil fish” the grouper has to be fresh. After the grouper is skinned and cleaned, all parts may be used for boiling including the head. You may prefer to use only the meaty parts.
2. Clean the fish thoroughly, cut into large chunks; place into a large flat dish & season with salt. Squeeze the juice of 1 lime/ lemon into a small dish; crush the hot peppers into the juice and pour over the fish. Allow to “take seasoning” for about 30 minutes, turning several times.
3. Pour the water into a 4-quart sized saucepan; add the onion, salt and juice of the remaining lime/lemon, also additional hot pepper to taste. Bring to a boil over high heat.
4. Remove the fish from the marinade and place into the pot together with the potato cubes. Reduce the heat, cover and cook until the potato cubes are done when tested with knife.
5. Adjust the seasoning and serve immediately with some hot grits!
THREE LARGE GROUPER FILLETS TO TASTE SALT
ONE CUP ALL PURPOSE FLOUR DEEP-FRYING W/ VEGETABLE OIL
ONE LIME/LEMON TO TASTE HOT PEPPERS
ONE CUP BREAD CRUMBS
THREE BEATEN EGGS
You can season the grouper fillets with: Garlic Powder, Total Seasoning, Red Pepper Flakes, Old Bay Seasoning, Parsley Flakes, and Table Salt.
1. Wash the grouper fillets and pat dry. Cut into 1/2-inch strips or fingers place into a flat pan and sprinkle with salt to taste.
2. Squeeze the lime juice into a small dish; crush the hot peppers into the juice and pour over the grouper fingers. Marinate for 1-hour.
3. Beat the eggs in a shallow dish. Spread the flour and the bread cumbs in separate shallow dishes.
4. Coat the fingers completely with the flour, dipping into the beaten eggs then in the bread crumbs.
5. Pour the oil into a deep-fat fryer or deep pot and heat until very hot. Place the fingers into the hot fat a few at a time and fry until golden brown. Remove, drain on a wire rack and serve with peas & rice on page 37
FOUR MEDIUM SIZED CONCH TO TASTE HOT PEPPERS TO TASTE SALT FRESH LIME/LEMON JUICE
TWO BEATEN EGGS 1/2 CUP MILK FOR DEEP-FRYING VEGETABLE OIL ALL PURPOSE FLOUR
1. Wash the conch in cold water; cut into halves horizontally and tenderize. Method one page 11.
2. In a shallow dish using a wire whisk, whisk together the eggs, milk and lime juice. Add hot peppers to taste, mixing together well. Spread enough flour to coat the conch on a sheet of wax paper. Heat the oil in a deep-fat fryer or deep pot.
3. Dip each piece of conch separately into the egg mix and then coat completely with the flour. Using a long handle fork, place immediately into the hot oil. Fry quickly until golden brown. Remove to a wire rack and sprinkle with salt to taste.
4. Once done frying, enjoy your cracked conch. You can serve it with french fries or peas n rice on page 37.
USE ANY OF THE FOLLOWING FISH RED SNAPPERS, GREY SNAPPERS JACKS, GRUNTS, OR PORGIES
TO TASTE SALT
TO TASTE HOT PEPPERS
SOME LIME/LEMON
ONE INCH DEEP IN SKILLET VEGETABLE OIL
You can season the fish with: Garlic Powder, Total Seasoning, Red Pepper Flakes, Old Bay Seasoning, Parsley Flakes, and Table Salt.
1. Clean and wash the fish thoroughly and score on each diagonally. Sprinkle with salt on the inside, outside and in the score and place into a large flat pan.
2. Squeeze a generous amount of lime juice into a small dish and crush the hot peppers into the juice. Pour over the fish and allow to “take seasoning” for as long as you like, all day or all night, but for at least 1 to 1 1/2 hours.
3. Pour oil into a large skillet, to a depth of about one inch and heat over high heat.
4. Remove the fish from the marinade and pat dry. Using a long handle spatula, place into the hot oil and fry very carefully - so as not to fry yourself - until the fish is golden brown about 5-6 minutes on each side.
5. Drain on a wire rack placed over newspapers and serve hot.
6. Once done frying all of the fish, it is time for you to serve. You can serve it with peas n rice on page 37 and our Bahamian macaroni on page 22 or plantain on page 11.
ONE TSP. SALT
ONE CUP BUTTER
SIX CUPS ALL PURPOSE FLOUR
ONE CUP SUGAR
ONE & HALFCUP WATER
SIX TSP. BAKING POWDER
CUT IN PIECES (REMOVE SEEDS) 12 WHOLE
GUAVA SHELLS
1. Mix flour, baking powder, salt, and sugar.
2. Cut in butter, add water & mix and form into a ball.
3. Knead to form a smooth dough. Roll out dough.
4. Place guava on a third of the rolled dough.
5. Fold over, press with a fork to seal.
6. Add more guava on unfolded portions & continue to seal properly until all guava is used up. Should resemble a jelly roll when finished.
7. Place dough in foil & seal properly. Place the dough in the pot of boiling water, cover the pot.
8. Boil for 1.5 hours. While boiling start making sauce (recipe below). After 1.5 hours serve the duff with sauce.
GUAVA DUFF SAUCE
INGREDIENTS
2 TSP VANILLA
TWO CUPS ICING SUGAR/CONFECTIONERS
A CONTAINER WHIPPED CREAM
1/2 CUP GUAVA PULP OPTIONAL
DIRECTIONS
ONE BLOCK BUTTER OR 11/2 CUPS WHIPPING BUTTER
1 TSP. LIME/LEMON JUICE
SECRET INGREDIENT
1 TBSP. LITTLE BRANDY OPTIONAL
1. Mix all together, it should be stiff. Taste while mixing to make sure it is how you want it to taste.
2. Once done, it is ready to be served with the guava duff
CRUST
1/2 TSP. SALT
ONE BEATEN EGG
1/2 CUP MILK
THREE TBSP. SUGAR
THREE TBSP. BAKING POWDER
1/3 CUP VEGETABLE SHORTENING
TWO CUPS ALL PURPOSE FLOUR
BAKE AT 350°F.
1/2 TSP. GROUND ALLSPICE
1/2 TSP. GROUND NUTMEG
TWO CUP SUGAR
TWO CUPS WATER
YIELD FOUR CUPS FRESHLY GRATED
COCONUTS
1. In a medium sized bowl, sift together the flour, baking powder, sugar and salt. With a pastry cutter, cut in the shortening until the mixture resembles coarse crumbs.
2. Make a well in the middle of the mixture; mix in the milk and beaten egg to form a firm dough.
3. Place onto a floured board; with a floured rolling pin, roll out to 1/4 inch thickness, and line a greased 9x12 inch baking pan. Trim the edges and roll excess dough into 1-inch wide strips for lattice top decoration.
4. Prepare the fresh coconut page 9. In a 2-quart sized saucepan, combine the water and sugar with coconut. Over medium heat, cook for 20 minutes, stirring continuously using a large wooden spoon.
5. Remove from the heat and let cool. Turn the filling into the lined pan and create the lattice top by overlapping the strips. Press the strips into the sides of the dough and flute the edges. Bake for 40-50 minutes or until crust is golden brown. Serve warm or cold.
CRUST
1/2 TSP. SALT
ONE BEATEN EGG
1/2 CUP MILK
THREE TBSP. SUGAR
THREE TBSP. BAKING POWDER
1/3 CUP VEGETABLE SHORTENING
TWO CUPS ALL PURPOSE FLOUR
DIRECTIONS
BAKE AT 350°F.
1/2 TSP. GROUND ALLSPICE
1/2 TSP. GROUND NUTMEG
TWO CUP SUGAR
TWO CUPS WATER
YIELD FOUR CUPS FRESHLY GRATED
PINEAPPLE
1. In a medium sized bowl, sift together the flour, baking powder, sugar and salt. With a pastry cutter, cut in the shortening until the mixture resembles coarse crumbs.
2. Make a well in the middle of the mixture; mix in the milk and beaten egg to form a firm dough.
3. Place onto a floured board; with a floured rolling pin, roll out to 1/4 inch thickness, and line a greased 9x12 inch baking pan. Trim the edges and roll excess dough into 1-inch wide strips for lattice top decoration.
4. Pineapple Tart Filling is below.
5. Remove from the heat and let cool. Turn the filling into the lined pan and create the lattice top by overlapping the strips. Press the strips into the sides of the dough and flute the edges. Bake for 40-50 minutes or until crust is golden brown. Serve warm or cold.
INGREDIENTS
ONE CUP SUGAR
ONE OZ. WATER
HALF TSP. GROUND NUTMEG
HALF TSP. GROUND ALLSPICE
ONE MEDIUM SIZED RIPED PINEAPPLE
1. Prepare the fresh pineapple and chop fine to measure 2 cups.
2. In a 1-quart saucepan, combine the sugar and water; over low heat bring to a boil, stirring continuously with a wooden spoon until the mixture is syrupy and forms a ball when dropped into a small dish of cold water. Remove from the heat and mix in the pineapple and spices. Allow to cool.
FOUR CUPS SUGAR THREE CUPS WATER
CRUSHED THREE TO FOUR FRESH GINGER ONE FRESHLY GRATED COCONUT
1. In a 3-quart sized heavy saucepan, combine the grated coconut with remaining ingredients and bring to a boil.
2. Reduce the heat and cook, stirring constantly with a wooden spoon, until the mixture is thick and forms a ball when dropped into a small dish of cold water.
3. Drop by tablespoonfuls onto a greased baking sheet. Allow to cool completely. To store, place in an airtight container.
Prepare Time
Baking Time Serving 15 MINS APPROX. 20 MINS 8 TO 15
TWO CUPS BENNÉ SEEDS OR SESAME SEEDS TWO CUPS BROWN SUGAR OR WHITE SUGAR
ONE CUP WATER
1. In a large, dry skillet, parch the benné seeds over medium heat, stirring constantly until seeds slow down from popping.
2. In heavy 2-quart sized saucepan, combine sugar to benné and contiune to parch for about 10 minutes.
3. After 10 minutes, add two cups of water to mixture stirring constantly with a large spoon until mixture starts to stick (attach) to spoon.
4. Let mixture remain on low heat while dropping by a tablespoon onto a wet surface.
5. Let mixture remain on the wet surface until it is hard. Cooling completely and serve as a candy treat.
TWO QUARTS RAW PEANUTS, UNSHELLED WATER
TWO TO FOUR CUPS WHITE/BROWN SUGAR
Boiling Method
1. Shell the peanuts but do not remove the skins. Place into a large heavy pot with water to cover and bring to a boil. Boil for 30 minutes and test if the peanuts are tender (you will taste when they are done).
2. When the peanuts are done, drain off the hot water and place them into cold water. Cool and slip off the skins. You may also break the nuts into halves.
3. Place the peanuts back into the pot with just enough water to cover and bring to a boil. Add sugar to taste. Add the zest and cook until the mixture thickens and forms a ball when dropped into a small dish of cold water. Remove from the heat and drop by tablespoonfuls onto greased baking sheets. Allow to cool completely.
Parched Method
Spread unshelled peanuts on a large baking pan (sprinkle with about 2-tbsp salt if desired), place into the oven and “parch” stirring a few times. Bake for 25 to 30 minutes and test (you will smell when they are done). Shell the peanuts and prepare same as Boiled Method except do not add ginger or orange zest.
Traditional Peanut Cakes are made using two methods each with a distinct taste. Cooks have their favorite, believing that the method of “boiling” the peanuts makes them more tender. The “parching” method gives the cakes a “nuttier” taste. Try both and make your choice.
enjoy your
All Purpose Flour 14, 23, 24, 33, 47, 48, 55, 57, 59
All Spice 14, 23, 24, 33, 47, 48, 55, 57, 59
Appetizers 5, 13, 14, 15, 16, 17, 18
B
Bacon 24, 28, 33
Baking Powder 14, 33, 55, 57, 59
Bay Leaf 23
Benné Seeds 61
Black Pepper 24, 28
Boiled Fish & Grits 5, 44, 45
Brandy 55
Bread Crumbs 16
Breakfast 22, 25, 26, 29, 32, 42, 44
Browning Sauce 24, 37
Brown Sugar 61, 62
Butter 16, 33, 55
C
Carrots 23, 24
Celery 15, 16, 23, 34
Champion's Tomato Paste 37, 38
Cheddar Cheese 34
Chicken 26, 27
Chicken Souse 26
Coconut 9, 56, 57, 60
Coconut Cake 60
Coconut Jelly 9
Coconut Tart 56
Conch 11, 14, 15, 23, 48
Conch Chowder 22
Conch Fritters 14
Conch Salad 15
Corned Beef 43
Corn on the Cob 24
Crab n' Rice 39
Crabs 16, 38
Crushed Red Pepper 43
Desserts 54, 56, 58, 60, 61, 62
Dried peas 10
“Dry” Coconut 9
Egg 57, 59
Eggs 33, 34, 47, 48
Entreés 42, 44, 46, 49, 50
Evaporated Milk 33, 34
F
Fire Engine 42
Fried Fish 50
Fried Plantains 18
G
Garlic 24
Ginger 60, 62
Grated Coconut 9
Grated Pineapple 59
Green Peper 14, 15, 43
Green Peppers 23
Grits 42, 44
Ground All Spice 57, 59
Ground Nutmeg 57, 59
Grouper Fingers 46
Guava 55
Guava Duff 54
H
Ham 24
Hot Pepper 28
Hot Peppers 14, 15, 16, 23, 24, 27, 38, 44, 47, 48, 51
Icing Sugar/Confectioners 55
“Jelly” Coconut 9
Johnny Cake 32
L
Lime/Lemon 14, 15, 27, 28, 44, 47, 48, 51, 55
Limes 17
Long Grain Rice 37, 38
Lunch 14, 15, 16, 17, 18, 22, 25, 34, 36, 39, 42, 44, 46, 47, 48, 49, 50
MMacaroni 35
Margarine Butter 23
Method One 11
Method Three 11
Method Two 11, 23
Milk 23, 33, 34, 48, 57, 59
OOnion 14, 15, 16, 23, 24, 27, 28, 34, 37, 38, 43, 44
PPeanut Cake 62
Peanuts 62
Peas N' Rice 36
Peas Soup & Dumplings 25
Pigeon Peas 10, 24, 37
Pineapple 59
Pineapple Tart 58
Plantain Chips 17
Plantains 17, 18
Potato 23
Potatoes 27, 28, 44
RRice 36, 38, 43
SSalt 15, 23, 24, 27, 28, 33, 34, 37, 38, 44, 47, 48, 51, 55, 57, 59
Seafood 14, 15, 16, 17, 18, 22, 25, 29
Sesame Seeds 61
Sheep Tongue Souse 29
Shredded Coconut 9
Sides 30, 32, 35, 36, 39
Soups 21, 22, 25, 26, 29
Spareribs 24
Stuffed Crabs 16
Sugar 33, 55, 57, 59, 60, 61, 62
T
Tart 56, 57, 58, 59
Thyme 14, 16, 24, 34, 37, 38, 43
Tomato 15, 23
Tomatoes 16
V
Vanilla 55
Vegetable Oil 14, 17, 18, 24, 37, 38, 43, 47, 48, 51
W
Water 14, 23, 24, 27, 28, 33, 37, 38, 44, 55, 57, 59, 60, 61, 62
Whipping Butter 55
Whole Allspice 27
Everyone who helped create this cookbook with their time, talent, and unwavering support is greatly appreciated. Your love of food and commitment to culinary excellence have enhanced this initiative. Many thanks to our authors for capturing our foods' soul and perfecting each recipe. We appreciate our photographers, Geraldine Sands, Tennille Ryan, and Kamille Ryan, and our recipe testers, the Sands family. Kenneth Sands Sr., Geraldine Sands, Tennille Ryan, Renaldo Butler, Germaine Butler, Tayla Butler, Tyreke Butler, Giselle Hogg, Westra Knowles, Vanessa Turnquest, Rayette Julien, Rachel Ferguson, and Nikera Culmer —your love and encouragement kept us going.
Local cookbooks like Many Tastes of the Bahamas and Culinary Influences of the Caribbean by Lady Darling inspired us with their rich culinary traditions and flavors. Our photo models, Geraldine Sands and Tayla Butler, gave our meals personality and added a unique touch to our visual storytelling.
We especially want to thank our brilliant designer, Kamille Ryan, whose imagination and vision made this cookbook a reality. With careful design, you've captured the essence of Bahamian cuisine so brilliantly that each page is a visual joy.
We are grateful to the Sands, Ryan and Ferguson's cooks for letting us create these meals and showcasing our generational recipes. Finally, we thank Geraldine Sands and Rachel Ferguson for their crucial feedback, ensuring every meal had its authentic Bahamian flavors.
Thank you once again to everyone who contributed to the making of this cookbook. Your support, expertise, and enthusiasm have made this journey unforgettable. May these pages inspire countless delicious moments in kitchens around the world.
With heartfelt thanks, OUR BAHAMIAN CULINARY LEGACY
takes you on a taste journey through the rich and varied legacy of Bahamian cuisine. This collection embodies Bahamian culture through its cuisine, ranging from time-honored family recipes passed down through generations to contemporary renditions of island favorites.
Featuring a delightful array of savory seafood, hearty comfort dishes, and mouthwatering desserts, this collection celebrates the vibrant flavors and unique traditions that characterize Bahamian cuisine with an impressive variety of recipes. No matter your cooking expertise or if you’re embarking on your culinary journey, there’s something delightful here for you to enjoy and share.
Da Bahamian Culinary Legacy celebrates the island’s vibrant food culture, making it an essential addition for those eager to infuse their homes with the flavors of the Bahamas. It features stunning visuals and easy-to-follow instructions.