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Tasty Bermuda Pumpkin Soup

pumpkin soup

Cool weather means its time for tasty Bermuda pumpkin soup. Local grocery stores and farmer markets are stacked high with Bermuda pumpkin. This is the season for both sweet potato and pumpkin. This soup would be great for a delicious meal on cool evenings. This recipe is very simple to make. Providing you choose the right pieces of pumpkin your soup will not require any thickening agent to make it smooth.

Choosing the right Bermuda pumpkin pieces is probably the hardest part. Firstly, you must select chunky pieces and if possible choose pieces that are deep orange in color. As a result, the deeper orange color means the sweeter the pumpkin. The sweeter the pumpkin results in a tasty pumpkin soup.

Pumpkin provides so many health benefits. If you are desiring to shed pounds add pumpkin to your diet. Because of the anti-inflammatory properties found in this delicious vegetable, it can help improve symptoms of arthritis. In addition to the anti-inflammatory properties Vitamin A can be found in high amounts. As a result, Vitamin A helps keep eyesight sharp, and provides lots of antioxidants that protect the body. Pumpkin is packed with potassium. As a result the potassium helps to lower blood pressure. Being high in vitamin C this will help increase collagen production and immunity in our bodies keeping our skin tight and less prone to sickness.

Tasty Pumpkin

Ingredients for Tasty Pumpkin Soup

  • 6 cups of chicken broth
  • 5-6 large pieces of pumpkin
  • 1 tbsp. fresh parsley (optional)
  • 1/2 chopped onion
  • 1 tsp of red chilli pepper flakes
  • 1 tsp of hemp seeds
  • 6 whole peppercorns
  • 1 tsp of celery seeds
  • 1 clove of garlic (minced)
  • 2 tsp cinnamon
  • 1 tbsp. brown sugar
  • several fresh twigs of thyme
  • 2 tbsp. avocado oil


  1. In large pot, add oil, garlic and onion to pot. Sautee for about 2 minutes.
  2. Next add in the pumpkin pieces and slightly brown the sides. once this is complete add the broth to pot.
  3. Add the cinnamon, brown sugar, peppercorns, red chilli pepper flakes, hemp and celery seed to the pot. Stir until evenly disbursed in broth. Last add the fresh thyme sprigs to pot.
  4. Cook on medium to low heat for 45 minutes
  5. Once cooked, remove in small batches to your blender. Blend until smooth. Once all the soup has been blended add back to pot and stir.
  6. Serve while hot, sprinkle with parsley, with fresh bread rolls.

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Quick Rustic Pizza

My kids love rustic pizza. They would eat it for breakfast, lunch and dinner if I let them! The problem is they want it more often than I am willing to purchase. Therefore I had to master a quick pizza recipe to meet this demand. I have learned that to achieve the best brick oven pizza taste at home, you must use a pizza stone.

It is funny to think that pizza can deliver health benefits, but it does. Its all in the ingredient toppings. For example, tomato sauce delivers rich antioxidants to our bodies. Antioxidants reduce heart disease and certain cancers found in the body. Adding green pepper and spinach to your toppings increases the levels of antioxidants in one bite!

Mozzarella cheese provides a healthy dose of calcium for our bones and pearly whites. It is low in calories, lower in sodium than other cheeses and contains enough protein to keep you full in between meals. This Southern Italian cheese is biotin and potassium rich which is good for prevention of brittle nails and reduced blood pressure. Did you know that it can also be used to treat migraines?! The riboflavin found in the cheese, supports the body in working against diseases like a migraine!

Benefits of using a Pizza Stone

The number one benefit of using a pizza stone is that the results taste just like a brick oven pizza. The trick is to make sure the stone is incredibly hot. I had to play around with different temperatures and times with my oven before I found the right settings to get the stone hot enough.

When the stone is hot it will cook the bottom crust while the oven temperatures cook the top. The result tastes amazing. Just keep in mind when using the pizza stone you have to move fast because it will not retain the high heat for long. If your stone isn’t hot enough before cooking the pizza the bottom crust will not cook properly.

Rustic Pizza Dough Ingredients:

  • 3-4 cups of flour
  • 1 tsp of salt
  • 3 tbsp of olive oil (or vegetable oil)
  • ½ cup of sugar
  • 1 tbsp of dried rosemary and thyme
  • Rapid Rise Yeast Packet (1)
  • 1 cup of warm water

Quick Method:

  1. Place pizza stone in oven and pre-heat oven to 500° F.
  2. Add your dough hook attachment to your kitchen aid mixer.
  3. Combine all ingredients listed above to Kitchen aid mixer bowl. Mix until soft dough forms. Use extra flour if still a bit wet.
  4. Once dough is formed add to floured counter surface and knead for about 5 mins.
  5. Form dough into a ball and place in bowl covered in a warm area to allow the dough to rise.
  6. Remove the dough from the bowl, punch center and form pizza crust.
  7. Add pizza crust to pre-heated pizza stone and add toppings.
  8. Place pizza on top of the stone and add your toppings.
  9. Finally, place the pizza with pizza stone into the oven and cook until cheese is melted.
  10. Remove from oven, cut and serve.

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Island Style Peas n Rice

peas n rice with scallions

During the summer months in Bermuda island style peas n rice is often served. I personally like it best aside of coleslaw. The coleslaw adds a nice sweet crunch with a bit of sauce to the otherwise dry peas n rice. The traditional Caribbean style peas n rice is made using coconut water and black eye peas. Since I’m not a fan of coconut water this simple recipe doesn’t call for it. However, feel free to add when making this dish.

When I first introduced Caribbean style peas n rice to my family it wasn’t really a hit. Only after altering the recipe it became acceptable to serve in my house. Instead of using coconut water, my recipe calls for chicken stock. Try mixing both chicken and beef stock together for even more flavor.

One overlooked benefit of this dish is the amount of potassium that black eye peas provide. Black eye peas are loaded with fiber, full of protein and a good source of iron. As a result, they assist with weight loss efforts, lower cholesterol levels in our bodies and are naturally good for our hearts! That’s quite a bit of goodness packed into these tiny little peas.

Use black eye peas in island style peas n rice

Black eye peas have a strong savory flavor. The peas have a light beige exterior color and an obvious black spot in the center that resembles a black eye. Caribbean and Indian culture use black eye peas as a staple therefore it if found often in our dishes.

When making this dish you can use either canned version or the fresh. I prefer the fresh, although canned is more convenient. If you choose to use the fresh peas, the rule of thumb is to soak for at least 6 hours before using. You can not afford to miss this step. This may be why people tend to gravitate toward the canned version as they are ready to use out the can.

Alternatively, you can use red kidney beans for this dish. Again, you can use either the canned version or the fresh kidney beans that must be soaked.

Bonus: For an explosive crunch add chopped scallions on top!


  • 1 ½ cups of long grain rice
  • 3 cups of chicken broth (or coconut water)
  • 2 tbsp. of bacon grease
  • 1 cup of soaked black eye peas
  • 1 small onion (chopped)
  • fresh thyme sprigs
  • ground black pepper


  1. Soak black eye peas over night or for at least 6 hours in water
  2. In a pot, add chopped onions, 1 ½ cups of broth, bacon grease, black pepper and sauté until peas are tender. This could take up to one hour.
  3. Next, add the rice, balance of chicken broth to pot and fresh thyme sprigs
  4. Cover pot and reduce heat to low for about 20 minutes or until all the liquid is gone.
  5. When fully cooked, stir and serve.

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Bite Into Moist Banana Bread

moist banana bread

Bermuda banana bread is a favorite among quite a few Bermudians. However moist banana bread is not always achieved. This recipe will help you achieve moist banana bread each time you use the recipe. The most common banana grown in Bermuda is originally came from the Canary Islands. In addition to that the first bunch of bananas in England came from Bermuda.

Since bananas ripen all year round, they are one of the staples of Bermudian diet. Some prefer walnuts sprinkled on top; therefore, it is not uncommon to find this version in restaurants and bakeries. However, if you are like me and enjoy a baked good for breakfast, like scones, muffins or coffee rolls that are easy to make, this is a recipe for you!

The most important thing to keep in mind when achieving moist banana bread is the condition of the bananas when you go to use them. For example, bananas come in different color variations and knowing what each one means will help you yield a moist outcome. Traditionally in Bermuda we use over ripe bananas.

Know your banana colors

Over ripe bananas show small amounts of a deep yellow, but majority of the fruit is black and likely soft. If its oozing banana juice, even better! When the bananas have reached this stage in their maturity they are loaded with natural sugar. Unfortunately, at this stage they also contain the least amount of fiber. It is the high sugar content the reason why we use them in this recipe.

Green Bermuda bananas
Greenish Yellow Bananas

On the other hand, if you choose to use the bananas when they are greenish yellow you will obtain the high fiber content but loose on the sugar because at this stage the banana is not quite ready. Completely green bananas will give you the highest number of probiotics for good gut health, but the fruit is bitter and contains the highest levels of starch. Mind you there are people who enjoy eating a green banana which is fine, but they are not the best bananas to use for this recipe. When it comes to Bermuda banana bread use overripe to achieve the best results.

Ripe Bananas
best bananas to use for recipes
Over Ripe Bananas

For the following moist banana bread recipe, you will need a kitchen aid mixer, or handheld mixer, glass mixing bowl, rubber spatula and two loaf pans. Bread use over ripe for the best results.

Ingredients for Moist Banana Bread

  • 2 cups of mashed over ripe Bermuda bananas
  • 4 cups of flour
  • 1 cup of sugar
  • 2 eggs
  • 1 cup of vegetable oil
  • 1 tsp of baking powder/ baking soda
  • 2 tsp of vanilla essence
  • chopped walnuts (optional)


  1. If you are using Bermuda bananas mash about 12 of them; if you are using larger bananas mash 4 or 5 bananas
  2. In your kitchen aid mixer, add the mashed bananas, oil, sugar, eggs and vanilla essence and mix until well blended.
  3. In a separate bowl combine the flour, baking power, baking soda together.
  4. Add the dry ingredients to the wet ingredients in the mixer and mix until fully blended.
  5. Pour the batter into two greased loaf pans; fill each pan halfway with batter; sprinkle walnuts on top
  6. Place in oven for 1 hour on top rack.


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Savor The Loaded Sweet Potato

sweet potato roast

The loaded sweet potato is a healthy choice for a side dish or even a snack like a chip. They can be boiled, roasted, baked or deep fried. Sweet potatoes offer a lot more than a aromatic side to our Christmas or Thanksgiving dinner plate.

For example, they are more healthy than their cousins, the regular potato. Despite not having any relations to the yummy yams they do share the same bright colored flesh which is high in antioxidants. However, they are often sold as yams.

Did you know that the loaded sweet potato has twice the fiber content than a regular potato which can keep you full longer while promoting a healthy digestion? I guess this makes it perfect to relieve mild symptoms of constipation. Try them dried as in chips for a tasty snack.

This sweet starchy vegetable is very rich in vitamin C and E. Vitamins C and E promote healthy glowing skin. Despite the sweet tasting flesh they are known to lower blood sugar levels. Healthy blood sugar levels reduce the risk of type 2 diabetes, which is a very good thing. The high potassium levels found in this tubular vegetable helps control blood pressure levels as well.

As the head family cook I love this sweet starchy vegetable because it is always in season. Seems like around the holidays its referred to as Yams but any other time sweet potato. I like to prepare the loaded sweet potato by adding cinnamon, brown sugar, thyme and rosemary to the mix. You can also mix together with pumpkin prepared the same way.

Cinnamon’s strong aromatic scent can increase the cognitive processing that occurs in the brain. It also aids in lowing blood sugar levels therefore it is ideal to pair with sweet potatoes. Cinnamon also had diuretic properties which go a long way when it comes to loosing weight!

Rosemary helps fight cancer, fungus, gout, pain and inflammation that can be found in our bodies. When you add all of these herbs and seasonings together you can see how this little ole potato becomes a powerhouse of added benefits.

How to Make Loaded Sweet Potatoes

  • 2 tbsp. of olive oil
  • 3 large sweet potatoes – roughly cut
  • 1 tsp of cinnamon
  • ½ tsp of fresh thyme
  • 1 tsp of fresh rosemary – chopped
  • ½ tsp of brown sugar
  • salt n pepper to taste
  1. Preheat oven to 400° F.
  2. In a large Ziploc bag add the roughly cut sweet potatoes, olive oil, seasonings and brown sugar. Seal the bag and shake all ingredients together.
  3. Empty the contents of the Ziploc bag into a shallow baking dish. Place dish into oven for 45 mins.
  4. Serve the loaded sweet potato garnished with fresh rosemary sprigs.

Note: to make chips thinly slice the vegetable, place on top of parchment paper on a cookie sheet, sprinkle with sea salt and bake in oven for 10 mins on one side and 3 mins on the other.

sweet potato snacks

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Fancy Fresh Mahi Mahi for Dinner?

Broiled Mahi Mahi

Fresh Mahi Mahi or dolphin fish is quite popular in my house for dinner. This fish is great served over a bed of roasted sweet potatoes, vegetables, drizzled with a light butter sauce and topped with sweet pepper medley. So flavorful and contains a whole lot of goodness.

The Polynesian translation of Mahi Mahi is ‘strong strong’. These fish are quite large and have ray like fins. Mahi Mahi is also known as dolphin fish. No, not a dolphin like the Flipper TV show, nor is it even related to dolphins! However, just like dolphins it does also reside in tropical or sub-tropical waters.

Dolphin fish is jammed packed with a whole lot of protein. Despite the extremely large size of this fish it is rather low in mercury therefore it is a good fish to eat if you are pregnant. The high number of proteins found in the fish aids in reducing the risk of heart disease, fights inflammation and can even delay symptoms of aging!

Goodness found in Fresh Mahi Mahi

Dophin fish is loaded with B vitamins. B-3 vitamins controls cholesterol levels within our bodies. B-5 vitamins aid in converting food into energy. B-6 vitamins regulates our hormones and helps our livers function. B-12 vitamin keeps our blood cells healthy.

Essential minerals found in this acrobatic game fish include potassium, omega 3 fatty acids and selenium. Potassium helps lower blood pressure levels and supports our muscle functions. While omega 3 fatty acids reduces inflammation in the body while improving our vision and brain function. Selenium helps our bodies fight cancer by boosting our immune system, improving blood flow through out our bodies, regulating thyroid function and boosting fertility. You get all of this goodness from one fish!

Fresh Mahi Mahi has a mild sweet flavor, with a pinkish flesh and bright blood lines. If you come across this fish with brown bloodlines do not eat. The fish is then considered to be old if you see this.

Cooking Fresh Dolphin fish

Since this fish has a slightly firm texture this is best cooked by either baking, broiling, sauteing, deep frying, grill or can even be made into sushi. However, for this menu the fish was broiled. In Bermuda you can purchase this fish from a fisherman or grocery store. Usually the fishermen will sell fillets but you do have options to purchase whole or with the head removed and gutted.


  • 2 lbs. of fresh Mahi Mahi fish
  • Juice of 2 lemons
  • Cayenne Pepper sauce
  • Olive Oil – 2 Tbsp.
  • ½ salt, black pepper, fresh thyme (mixed)
  • 8 oz. of butter
  • 1 tsp of freshly chopped parsley
  • finely diced green pepper, red pepper, red onion and tomatoes (optional)


  1. In glass bowl add lemon juice, olive oil, cayenne pepper sauce, salt and pepper. Mix together. Add fish to marinade and ensure each fillet is covered in marinade. Place in refrigerator for about 30 mins
  2. Remove fish from marinade and place in flat baking sheet. Add thyme and any other additional seasonings as desired. Place in broiler for 10 mins on bottom rack then move to top rack for 5 mins to brown the top.
  3. Finely chop green pepper, red pepper, red onions and tomatoes and mix together.
  4. In small pot add the butter and freshly chopped parsley. Melt the butter in pot and remove the melted butter only from the pot leaving behind any water etc., into another small bowl. Add the chopped parsley to the butter. Drizzle over fish and top with pepper medley to serve.

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Feast on Scrumptious Wahoo Nuggets

wahoo nuggets on plate

Scrumptious Wahoo nuggets are a hit with my kids. However, at first they thought it was chicken. This long grey fish has dense meat just like cooked chicken breast. However, the flesh turns into large circular flakes once cooked. This is a deep sea fish that is often caught by fishermen off the coast of Bermuda.

The meat of the fish is white and has a mild sweet taste. In Hawaii this fish is called the Ono fish. Other places refer to this fish as Tiger fish or Kingfish. Wahoo fish are only found in the tropical waters like Hawaii and subtropical waters like Bermuda.

There are several ways you can purchase this fish. My favorite way is via a fisherman who just caught the fish. Fresh fish is always the better fish for scrumptious Wahoo or Ono nuggets. But you can’ t always find that fisherman. As a result, it is more likely that I end up purchasing some from a meat or grocery store.

Ideally you want a fish that has been gutted and cleaned being its much easier to work with in the kitchen. You can purchase the fish whole, gutted with the head and tail removed or as fillets. Ono fish is best cooked by baking, poaching, broiling, saute, deep-fried, smoked or grilled.

Ingredients for Scrumptious Wahoo Nuggets

  • 2 lbs. of Wahoo or Ono fillets
  • 1 cup of flour
  • 1 small Bermuda onion (finely chopped)
  • 2 lemons (squeezed for juice)
  • 1 tsp salt, black pepper, curry, thyme, paprika, seasoned salt
  • 2 eggs
  • Tabasco sauce
  • 1 tbsp. of avocado oil
  • vegetable oil for deep frying

You will also need a large ziplock bag (freezer or gallon size), tongs, two glass bowls and paper towel to remove excess grease.


  1. In a large glass bowl squeeze the juice of two lemons, add a few dashes of Tabasco sauce, tablespoon of avocado oil, a bit of salt, pepper to taste. Mix together.
  2. Cut the Wahoo or Ono fillets into bite sized chunks and add to the bowl of marinade. Mix thoroughly with the lemon marinade. Cover with plastic wrap and place in refrigerator for about 45 mins.
  3. Remove the marinade from the refrigerator. Add your frying oil to the pot (about halfway) and turn on so the oil is hot when you are ready to use it.
  4. In the large zip lock bag add the flour, seasoned salt, black pepper, curry, thyme and paprika. Seal the bag and shake the dry ingredients together.
  5. In a small bowl crack and mix the eggs together.
  6. Place chunks of fish, a few at a time, into the egg mixture. Then remove the chunks and add to flour mixture. Seal and shake the bag. Remove the fish from bag and drop into the hot oil for about 8 mins.
  7. Remove fish with the tongs when golden brown and set on paper towel to remove excess oil from the scrumptious wahoo nuggets.
  8. Serve alongside of fries, crispy Bermuda zucchini bites and coleslaw with either sweet chilli or tartar dipping sauce.

The best thing about cooking Wahoo is that it doesn’t take long to cook. The worst thing about this fish is it is very easy to dry out when cooking. To avoid this don’t allow the fish to cook longer than needed. Take advantage of the dipping sauces as they will help counteract any dryness found in your scrumptious wahoo nuggets.

Have you tried this recipe? Let us know how it turned out by leaving a comment below.

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Crunchy Bermuda Zucchini Bites

Bermuda Zucchini Bites

As an alternative side I make crunchy Bermuda Zucchini Bites. These fritters are packed with a whole lot of zucchini goodness that my kids don’t even know its good for them! They can be eaten at breakfast along side your scone and tea.

Did you know, technically zucchini’s are fruits but in the cooking world we use it more like a vegetable. Zucchini is commonly referred to as a summer squash. That’s what makes Bermuda zucchini bites a good summer food as they are bountiful on the island during the season. This tubular vegetable is rich in maganese, lutein and vitamins C and A which are all great towards healthier vision.

The health benefits of this fruit are out of this world! First and most importantly, it helps us loose weight – fantastic! It also keeps your blood sugar stable, lowers cholesterol, reduces blood pressure and provides plenty of antioxidants. Pair them with fresh basil, cheese, chives, marjoram, oregano or thyme for an even explosive set of benefits and taste. Include them in your pumpkin soup or serve alongside chunky chicken bites.

You can use sliced or grated zucchini when making crunchy Bermuda zucchini bites. However, keep in mind that if you choose to grate, excess water may be released from the fruit. Should this happen simply use your hands to ring out as much water as possible. When making these delights better consistency is key to good bites. If your batter is too runny add more flour to the mix. Soggy batter means soggy centers. Naturally, if it’s too thick dilute with a bit of water, but not too much you don’t want to sacrifice taste. I recommend you use a cooling rack to aid in the crispiness of your bites.

Bermuda Zucchini Bites Ingredients

  • 1-2 cups of Zucchini – sliced
  • 1 ½ tbsp. of all purpose flour
  • small finely diced Bermuda onion
  • 1 tbsp. heavy cream
  • 2 tsp butter
  • 1 egg
  • salt, pepper, nutmeg, thyme to taste

You will also need a small bowl, frying pan, tongs, cooking oil and a cooling rack.


  1. Wash and slice zucchini into half inch thick slices. Set aside.
  2. Place butter in frying pan and sauté the onions until translucent, but not browned.
  3. In the glass bowl add the evaporated milk, flour, egg and mix together. Then add the sliced zucchini, sautéed onion and seasonings to mixture. Mix well.
  4. Heat the frying oil in a pan and add each slice to fry for about 5 mins each side. Or if you used grated zucchini you will need to form the zucchini fitters then place into the hot oil.

This simple crunchy Bermuda Zucchini Bites recipe will yield the perfect snack for hungry kids, appetizer at your barbecue or side to your perfectly grilled meat. Eat them as is, like a chip or dipped in a nice spicy sauce. for example, mix ½ cup of mayonnaise, ½ tsp soy sauce and 1½ tbsp. of hot sauce.

Tried this recipe? How did it turn out? Leave a comment below and let us know!

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Indulge Sweet Comforting Scones

In Bermuda, to indulge sweet comforting scones that are good for breakfast or with a cup of our favorite tea or coffee is common. This delicious food took a little while before my kids started to eat them but now that they do I find myself making these golden goodies at least once a week. Traditionally this is served during afternoon tea alongside banana bread and cakes, but nowadays this can also be found at most bakeries in Bermuda for breakfast.

The options tend to be creative when you find them in the bakeries, for instance you would find a plain scone next to one that is loaded down with fruit. Or you can find odd combinations or ingredients like bacon, spinach and dates. Those are not my cup of tea, per say! Being I couldn’t find the sweet scones that I like I decided it was time to make them at home.

Fruit Options

The most common version of the fruit scone has raisins in them. These are great with your jam of choice. More traditional scones have more than one type of fruit in them. These fruits can include, dried apricots, currents, cherries or sultanas. I prefer the seasonings instead of the actual fruit added to my scones. Therefore the secret recipe that turned my whole family onto scones was cinnamon. They loved them once I added that to the mix.

To make fruit scones just add two tablespoons of dried desired fruit. For cheese scones, add half a cup of grated cheese. Cheddar cheese is the typical preference when it comes to these yummy comfort food. Ensure your dough mixture has a soft consistency. This helps with the softness of the inside of the scone. Garish options are either brush with egg wash or sprinkle with sugar. I prefer the sprinkled with sugar option but the egg wash isn’t bad either!

Before you indulge these sweet comforting scones, you are going to need two glass mixing bowls, pastry cutter, lightly greased cookie sheet and one glass to cut out rounds from the dough.

Ingredients for Sweet Comforting Scones

  • 2 cups of All Purpose Flour
  • ⅓cup of sugar
  • 1 tsp of baking powder
  • ¼ tsp of baking soda
  • 8 tsp of butter
  • ½ cup of raisins, dates, cherries, cheese (Optional)
  • 1 egg
  • ¾cup of milk
  • 1 tbsp. cinnamon

Preheat oven to 400° F and lightly grease your cookie sheet. Set cookie sheet aside.

  1. In a glass blow mix flour, sugar, seasons, baking powder, baking soda together. Mix well. Cut butter into cubes and add to dry ingredient mixture.
  2. Using the pastry cutter, begin to cut the butter into the flour until mixture resembles fine crumbs. Make a well in the center of the crumbly mixture.
  3. In a separate bowl mix together the egg and milk then pour it into the well you made in the mixture.
  4. Now you can add in your dried fruits, cheese etc. and form together into soft dough.
  5. On floured surface roll out the dough into half inch thick.
  6. Here you can either leave the fruit scone dough as one or use the top side of glass and cut into rounds. Place onto greased cookie sheet.
  7. Sprinkle the top with sugar and bake in oven for about 20 minutes or until golden brown on top.

Note: if you do not have a pastry cutter, you can use your fingers to mix the butter into the flour. Another option is you can use a fork to cut the butter in.

This is a quick and easy recipe so you can indulge sweet comforting scones sooner rather than later. Enjoy with your favorite hot beverage while reading a good book. Play around with the additional options you may never know what combinations you may like.

Tried this recipe? Let us know about it by leaving a comment below.

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