Barbados (North America) 25 October 2020

Barbados is located in the continent of North America. It has the Atlantic Ocean to the north and east, Venezuela to the far south, Caribbean Sea to the west, and Puerto Rico to the far northwest.

The capital is Bridgetown.

The official language is English.

The climate is generally pleasant with temperatures generally in the mid-80s F. The have a dry season from December to May, and a wet season for the rest of the year. The staples are yams, sweet potatoes, cassava, breadfruit, rice, fish, chicken (,%2C%20Cassava%2C%20Breadfruit%20and%20Rice).


For the Fish:

  • 4 fillets of flying fish (if this isn’t available where you live, you can substitute sea bass, cod or halibut thinly sliced).
  • Juice of a lime
  • Pinch of garlic powder
  • Salt
  • Black pepper

For the Seasoning:

  • 1 onion
  • 3 spring onions
  • 2 garlic gloves
  • 1 tsp fresh ginger
  • 1 TBSP thyme leaves
  • ½ tsp mixed spice
  • 1 lime
  • ½ C vinegar
  • Salt
  • Freshly ground black pepper

For the Sauce:

  • ½ onion
  • 1 tsp garlic
  • 1 tomato
  • 1-1/8 tsp of thyme
  • 2-1/4 tsp of curry powder
  • 6 TBSP olive oil
  • 7 TBSP butter
  • Salt
  • Pepper

For the Cou-Cou:

  • 1-1/8 C cornmeal
  • 20.96 oz water
  • 4 okra
  • 1 onion
  • Fresh thyme
  1. First make the seasoning. 
  2. Combine all the ingredients for the seasoning, except for the vinegar, in a food processor and pulse until well combined.
  3. Put the paste into a sealable jar and add the vinegar.  Shake well and season according to your preferences.  You’ll want to leave this for around two hours before you use it, so set this aside to infuse.
  4. Season the fish with lime, salt and pepper.
  5. Depending on the kind of fish you have available, cook it as thinly sliced (filleted) to your favorite way.
  6. Put the sauce ingredients into a sauce pan and bring to a simmer, with a little oil. 
  7. Add 1 TBSP of the seasoning you prepared earlier.
  8. In a separate pan, combine the ingredients for the cou-cou, except for the cornmeal, and bring to a boil.  You’ll want this on a high heat.
  9. Once cooked, strain the mixture and discard the onion and thyme. Keep the pieces of okra to use later.
  10. Put the cou-cou pan back on high heat and add the cornmeal, mixing well until you form a thick mixture.  Add in the okra.
  11. The dish is ready to serve. 
  12. Place the cou-cou on a plate and top each dish with a fillet of fish and a healthy helping of sauce and enjoy your taste of Barbados.
Here is my flying fish (I actually used cod) and Cou-Cou. This was a great meal!!


  • 2-1/2 C almond flour
  • 1 TBSP whey isolate (optional)
  • 2 tsp baking powder
  • ¼ C sour cream
  • 1/3 C rum extract (instead of rum) (use to taste)
  • ¼ C butter, melted
  • 1 tsp vanilla
  • 3 eggs
  • ½ C sugar substitute


  • ¼ C butter
  • 1/ tsp rum (extract)
  • 2 TBSP sugar substitute
  • 1 tsp vanilla
  1. For the cake – in a mixing bowl whisk together the eggs, sugar substitute, sour cream, melted butter, vanilla, and rum extract.
  2. Pour in the almond flour and baking powder.
  3. Mix thoroughly.
  4. Pour into a greased bundt pan.
  5. Bake at 350 for 35 minutes.
  6. Once the cake is done, keep it in the pan and use a skewer to poke several deep holes in it.
  7. In a pot over medium heat, make the syrup – melt the butter together with the rest of the ingredients and cook until the sugar substitute has dissolved.
  8. Pour the syrup onto the cake and swirl it around so that the syrup goes into the holes.
  9. Set aside and let cool.
  10. Take out of the bundt pan and enjoy!
Here is how my Keto Run Cake turned out. It was delicious. I used rum extract instead, and it still tasted really good!!

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