Authentic Island Cooking

Caribbean Island Cooking Without Vegetable Oil

Vibrant recipes from the islands — built on coconut oil, butter, and bold tropical spice. Real, soulful Caribbean food, the way our grandmothers cooked it.

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Caribbean Tropical Recipes

Six beloved dishes from the Caribbean — each made with coconut oil, butter, and the bold spice of the islands.

Jamaican Jerk Chicken

Jamaican Jerk Chicken

⏱ 1 hr + marinade🍽 6 servings🔥 Medium

Charred chicken legs marinated in fiery Scotch bonnet, allspice, and thyme — smoked over pimento wood until lacquered and dark.

Ingredients

  • 12 chicken legs, skin on
  • 6 scallions
  • 2 Scotch bonnet chilies (seed for less heat)
  • 8 cloves garlic
  • 5 cm piece ginger
  • 2 tbsp ground allspice
  • 2 tbsp fresh thyme leaves
  • 2 tbsp brown sugar
  • 3 tbsp soy sauce
  • Juice of 2 limes
  • 4 tbsp virgin coconut oil
  • 2 tsp salt

Instructions

  1. Blend scallions, chilies, garlic, ginger, allspice, thyme, brown sugar, soy, lime juice, coconut oil, and salt to a paste.
  2. Score the chicken legs deeply through the skin.
  3. Coat the chicken in jerk paste and marinate 12 hours in the fridge.
  4. Build a low charcoal fire with soaked pimento or hickory chunks.
  5. Grill chicken indirect for 40 minutes, turning every 10 minutes, basting with leftover marinade in the first 20.
  6. Move directly over coals for the final 5 minutes per side to char and lacquer the skin.
Escovitch Snapper

Escovitch Snapper

⏱ 45 min🍽 4 servings🔥 Medium

Crisp pan-fried snapper drowned in a sweet-spicy pepper escabèche of bell peppers, carrots, allspice, and Scotch bonnet.

Ingredients

  • 2 whole red snapper (700 g each), scaled and gutted
  • Juice of 2 limes
  • 1 tsp salt
  • 60 g coconut flour for dusting
  • 6 tbsp virgin coconut oil
  • 2 onions, sliced
  • 2 red bell peppers, sliced
  • 1 carrot, julienned
  • 1 Scotch bonnet, sliced
  • 6 pimento (allspice) berries
  • 250 ml malt vinegar
  • 2 tbsp brown sugar
  • 1 tsp salt

Instructions

  1. Score the fish, rub with lime and salt; rest 15 minutes.
  2. Pat the fish very dry and dust lightly with coconut flour.
  3. Heat coconut oil in a heavy skillet and fry the fish 6 minutes per side until crisp.
  4. Lift onto a deep platter.
  5. In the same pan add onions, peppers, carrot, Scotch bonnet, and pimento. Cook 4 minutes.
  6. Add vinegar, brown sugar, and salt; bubble 1 minute and pour the hot escovitch over the fish. Cool to room temperature before serving.
Coconut Callaloo

Coconut Callaloo

⏱ 30 min🍽 4 servings🔥 Easy

Silky stewed callaloo greens in butter and coconut milk with sweet pepper, thyme, and a kiss of Scotch bonnet.

Ingredients

  • 2 bunches callaloo (or spinach), washed and chopped
  • 3 tbsp unsalted butter
  • 1 onion, diced
  • 3 cloves garlic, minced
  • ½ red bell pepper, diced
  • 1 Scotch bonnet, whole
  • 3 sprigs fresh thyme
  • 200 ml coconut milk
  • Sea salt and pepper
  • 2 scallions, sliced

Instructions

  1. Melt butter in a wide pan; cook onion 5 minutes.
  2. Add garlic, bell pepper, and thyme; cook 2 minutes.
  3. Drop in the whole Scotch bonnet (do not pierce) for aroma without too much heat.
  4. Add callaloo in batches, stirring until wilted.
  5. Pour in coconut milk, season, and simmer 8 minutes until thick.
  6. Remove the Scotch bonnet, stir in scallions, and serve over rice.
Jamaican Pumpkin Soup

Jamaican Pumpkin Soup

⏱ 1 hr🍽 6 servings🔥 Easy

Velvety pumpkin and yellow yam soup with coconut milk, butter, and tiny dumplings called spinners.

Ingredients

  • 3 tbsp unsalted butter
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 sprigs fresh thyme
  • 1.2 kg calabaza or pumpkin, peeled and cubed
  • 400 g yellow yam, peeled and cubed
  • 2 carrots, sliced
  • 1 Scotch bonnet, whole
  • 2 liters chicken stock
  • 400 ml coconut milk
  • For spinners: 150 g flour, ½ tsp salt, 80 ml water
  • Sea salt and pepper

Instructions

  1. Melt butter in a stockpot; sweat onion 6 minutes.
  2. Add garlic, thyme, pumpkin, yam, carrots, Scotch bonnet, and stock. Simmer 25 minutes.
  3. Mix flour, salt, and water; roll tiny pencil-thin dumplings between palms.
  4. Drop spinners into the soup and cook 8 minutes.
  5. Fish out the Scotch bonnet. Blend half the soup smooth and stir back in.
  6. Pour in coconut milk, season, and simmer 5 minutes more before serving.
Jamaican Coco Bread

Jamaican Coco Bread

⏱ 2 hr 30 min🍽 8 buns🔥 Medium

Pillowy, slightly sweet folded bread enriched with coconut milk and butter — perfect for tucking around hot patties.

Ingredients

  • 500 g all-purpose flour
  • 2 tbsp sugar
  • 1½ tsp salt
  • 7 g instant yeast
  • 250 ml warm coconut milk
  • 60 g unsalted butter, melted, plus more for folding
  • 1 large egg
  • Extra coconut milk for brushing

Instructions

  1. Whisk flour, sugar, salt, and yeast. Add coconut milk, melted butter, and egg; knead to a soft dough.
  2. Cover and rise 1 hour until doubled.
  3. Divide into 8 portions and roll each into a 15 cm circle.
  4. Brush half of each circle with melted butter and fold over into a half-moon.
  5. Place on a tray, cover, and proof 45 minutes.
  6. Brush with coconut milk and bake at 190°C (375°F) for 15 minutes until pale golden.
Caribbean Rum Cake

Caribbean Rum Cake

⏱ 1 hr 30 min🍽 12 servings🔥 Medium

A dark-rum-soaked butter cake, rich and damp, glossy with a brown sugar glaze.

Ingredients

  • 240 g unsalted butter, softened
  • 320 g brown sugar
  • 4 large eggs
  • 300 g all-purpose flour
  • 2 tsp baking powder
  • ½ tsp salt
  • 240 ml whole milk
  • 120 ml dark Jamaican rum
  • 2 tsp pure vanilla extract
  • 60 g chopped toasted pecans
  • For glaze: 120 g butter, 100 g brown sugar, 60 ml rum, 60 ml water

Instructions

  1. Heat oven to 165°C (325°F). Butter a 25 cm bundt pan generously.
  2. Cream butter and brown sugar 5 minutes. Beat in eggs one at a time.
  3. Sift flour, baking powder, and salt; fold in alternately with milk, rum, and vanilla.
  4. Stir in pecans. Pour into the pan and bake 55 minutes until a skewer comes clean.
  5. Simmer the glaze ingredients 3 minutes until thick.
  6. Pour half over the warm cake in the pan; unmold, then spoon the rest over the top. Rest overnight if you can.
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