Cook Like a Bahamian

Cook Like a Bahamian

Bahamian cuisine is a vibrant and flavourful blend rooted in centuries of cultural influences, from the native Taíno people to African, European, and Caribbean immigrants who settled in Nassau & Paradise Island and throughout The Bahamas. Each wave of settlers brought unique ingredients and cooking techniques that fused to create the distinct flavours of Bahamian food today.

A Taste of History

The cuisine of The Bahamas reflects the history and geography of the islands, with seafood being a prominent feature due to its rich coastal resources. Traditional Bahamian cooking uses methods such as frying, steaming, and stewing, techniques influenced by African and Caribbean culinary practices. Many dishes also incorporate pickling methods from European settlers. Over time, Bahamian cooks crafted a unique, comforting cuisine emphasising seasonal ingredients and a balance of savoury, spicy, and sweet dishes! 

Essential Ingredients

Bahamian dishes are built on a foundation of fresh, local ingredients that capture the essence of the islands. Here are some staples you’ll need to have stocked in your kitchen to recreate Bahamian flavours at home.

Fresh Seafood

Given its island setting, the cuisine here is celebrated for its fresh seafood. Conch, snapper, grouper, and lobster are commonly used ingredients in everything from fritters to grilled dishes. Conch, a large sea snail with tender, slightly sweet meat, is especially iconic and often served with fritters, salads, and chowders.

Tropical Fruits and Citrus

Bright, tangy tropical fruits like pineapple, coconut, guava, and citrus are essential for adding sweetness and acidity. These fruits are used not only in desserts and drinks but also to balance savoury dishes, especially in marinades for seafood and chicken.

Peppers and Spices

The cuisine is known for its occasional heat, often achieved with bell peppers, habanero, and cayenne. Spices like allspice, thyme, and black pepper add depth to the dishes, while homemade pepper sauces, often made with Scotch bonnets, bring a powerful, spicy punch.

Coconut

In all its forms, coconut is a versatile ingredient in Bahamian cooking. Coconut milk and oil add richness to curries, stews, and drinks, while grated coconut is used in baked goods and desserts, like coconut tarts. This tropical staple brings a creamy, nutty element that pairs perfectly with both sweet and savoury dishes.

Bahamian Rum

Rum is woven into the culinary culture of The Bahamas and is used in everything from cocktails to marinades and desserts. Bahamian rum brands, such as John Watling’s, are popular in both cooking and drinking, often adding a bit of spirit to cakes and sauces.

Recipes to Cook 

Now that you know a bit about the essential Bahamian ingredients and flavours, here are some recipes that bring authentic meals right into your kitchen.

Bahamian-Style Mac & Cheese

A twist on the classic, Bahamian Mac & Cheese is baked with layers of cheddar cheese, diced peppers, and optional habanero for a bit of spice. This dish is a family favourite in The Bahamas and makes a perfect side dish for any meal.

Serves: 12-16

Ingredients:

• 1 lb uncooked elbow macaroni
• 1/2 cup butter
• 32 oz. shredded cheddar cheese
• 1/2 large green bell pepper, diced
• 1/2 large white onion, diced
• 4 eggs
• Black pepper, to taste
• 2 pinches salt
• 2 teaspoons paprika
• 1 habanero pepper, diced (optional)
• 12 oz. evaporated milk

Directions:

1. Add salt to boiling water and cook macaroni until tender.
2. Strain, add butter, and stir in most of the cheese, reserving some for topping.
3. Add paprika, black pepper, onion, bell pepper, and habanero if desired. Stir well.
4. Beat eggs and stir in, then gradually add evaporated milk.
5. Transfer to a baking pan, top with remaining cheese, and bake at 375°F for 1 hour.
6. Let cool before cutting into squares to serve.

Johnny Cake: The Quintessential Bahamian Bread

Not quite a cake, Johnny Cake is a beloved bread enjoyed throughout The Bahamas. It’s a simple, versatile side dish that pairs well with just about any meal.

Serves: 9-12

Ingredients:

• 3 cups flour
• 1 tablespoon baking powder
• 1 teaspoon salt
• 1/4 cup sugar
• 1/2 cup cold butter, cubed
• 2/3 cup milk

Directions:

1. Combine dry ingredients in a large bowl, then cut in butter until the mixture resembles coarse crumbs.
2. Add milk and combine to a soft dough.
3. Knead dough, let it rest, and then transfer to a greased pan.
4. Bake at 350°F for 20-25 minutes, until golden. Serve with butter or jam.

Conch Fritters: A Bahamian Staple

Conch is the national food of The Bahamas, and conch fritters are a must-try. These crispy, golden fritters are delicious on their own or served with a dipping sauce.

Serves: 8

Ingredients:

• 1 quart oil for frying
• 3/4 cup flour
• 1 egg
• 1/2 cup milk
• Salt, pepper, and cayenne pepper to taste
• 1 cup chopped conch meat (or lobster)
• 1/2 medium white onion, chopped
• 1/2 green bell pepper, chopped
• 2 stalks celery, chopped
• 2 cloves garlic, chopped

Directions:

1. Heat oil to 365°F in a large pot.
2. In a bowl, mix flour, egg, and milk. Season with salt, pepper, and cayenne.
3. Add conch, onion, bell pepper, celery, and garlic.
4. Drop spoonfuls of the batter into hot oil and fry until golden.
5. Drain on paper towels and serve with your favourite dipping sauce.
    

Bahamian Fish Fry: A Traditional Feast

For a genuine Bahamian experience, enjoy a fish fry! This dish often features grouper served with peas and rice for a flavourful, hearty meal.

Pan-Fried Grouper

Serves: 4

Peas and Rice

Ingredients:

• 1 cup pigeon peas or black-eyed peas
• 2 strips bacon, crumbled
• 1 chopped onion
• 1 chopped bell pepper
• 1 chopped tomato
• Salt, thyme, and black pepper to taste
• 2 cups water
• 1 cup rice

Bahama Breeze Cocktail

End your meal with a refreshing Bahama Breeze cocktail! This rum-based drink with tropical fruit is perfect for bringing a bit of island time to your glass.

Serves: 1

Ingredients:

• 1 oz dark rum
• 1/2 oz apricot brandy
• 1/2 oz banana liqueur
• 1/2 oz coconut rum
• 1/4 oz grenadine
• 2 oz juice (orange or pineapple)
• 1/2 oz lemon juice
• 1/4 oz honey

Directions:

Blend all ingredients with ice and serve in a tall glass.
Garnish with an orange slice or pineapple wedge.

Bring The Bahamas to Your Home

These recipes capture the spirit of The Bahamas. Looking for even more Bahamian staples to try? Download our Taste of Paradise Recipe Book and bring even island-inspired dishes to your table.

We look forward to seeing you in Nassau & Paradise Island soon too to experience the authentic meals of Nassau & Paradise Island firsthand!