Along with valuable nutrients, vegetables will add color, flavor, texture and a pleasing contrast to other foods of a meal. Careless cooking will make vegetables drab and lifeless, and will destroy the important vitamins and minerals.

Several changes take place when vegetables are cook. The cellulose structure softens, and the vegetables become less crisp. The starch absorbs water, swells, and become more soluble. There are changes in color and flavor, and some nutrients dissolve into the cooking liquid. The principles of vegetable cookery are designed to protect color, flavor, and texture, and to preserve nutrients. The amount of water to be used and the cooking time are important considerations.


• Use only salted boiling water, enough water to cover vegetables

• Cook in small quantity as possible and frequently as possible

• Cook only until tender

• Cook as near to serving time as possible

• Cool with cold running water if not used immediately

• Drain well before serving

• Cut fresh vegetables in uniform for even cooking.

• Clean fresh vegetables thoroughly

• Store and prepare fresh vegetables to maintain maximum food value


• Use excessive amount of water, this will result in lost of flavor and detraction of mixture value

• Add baking soda to green vegetables. The alive solution created destroy the vitamin C and tends to make it mushy

• Overcook Vegetables, yield will decrease, flavor and appearance will be poor

• Let vegetables hold in hot water after cooking

• Cook in large quantity

• Thaw frozen vegetable too long in advance

• Mix new vegetables with vegetables cook earlier, color and texture vary.

For other recipes by Andros Boy, check out “Cook Like a Bahamian” on Amazon. To purchase, follow the link:


The Crabbing Season


 All year round is crabbing season in the Islands! The only difference is, weather you want crabs to make boil crab and dough or to cook crab and rice, and crab soup and dumpling.

It may be hard to find crabs to cook on mother’s day, but be sure on father’s day you will have more crabs than you need!

From summer to autumn is known as walking Crab season, which take place late May/Early June until about the first and second week in November. During this time Crabs become easy prey for the Islanders. The island of Andros is known to have the largest population of land crabs in the Bahamas.

Late May to early June is when Crabs leave their habitats, just after the first heavy rainfall. Also beginning late May until early July is known as the mating season. Late June to early August is the spawning period. It is when the female (s) take to the Pond or to the sea for delivery.

There is no law in place at this time to ban the catching of spawn crabs in the Bahamas, but good judgment is made by many who understand how important it is to allow the female crabs to reproduce. Catching spawn crabs and not allowing them to go through the reproduction process could cause them to become endangered.

From winter to spring, Is Season when crabs return to their habitats. November through early April, they can only be found in holes. This is also the period when they experience physical changes. When their holes are closed up late December through March, is when these changes begin to take place. The first change is, the shedding of their shells, it is when the entire crab become soft. During this time is when rapid physical growth takes place, more so than any other time. When the crabs are back to normal with shells and inner bone structure, they will once again reopen their holes and making ready for their walking season.

In now days, catching and selling Crabs is a very lucrative business for Islanders. During the walking season depending on the size, crab can be priced at $2.50 – $5.00 each. During the stop hole season, from November to early January crabs are purer, and are best for eating.  The price for one crab can start any way from $5:00 – $8.00 each.

Crabbing is a way of life for many out islanders. Every Islander that is serious about the crabbing business, build crab houses, and during the walking season would harvest then for sale.

For Land crab recipes you can find all in my book “Cook Like a Bahamian” on Amazon. To purchase, follow the link:

Andros Boy Fruit Cake

Get your copy on Amazon: Cook Like A Bahamian



3 lb flour

2 tea spoon cinnamon

2 tsp nutmeg

½ tsp cloves

1 tsp allspice

2 tsp salt

4 lbs citron (Fruit Cake Mix)

1 lbs dates

3 lbs raisins

2 lbs currents

1 lbs walnuts

2 lbs butter

2 lb s sugar,

24 eggs

2 tsp soda

2 cup molasses

1 cup whiskey


Divide flour into two equal parts. To one part add the spices and salt and sieve. Mix fruit with un-spiced flour.

Cream butter and sugar and add eggs which have been beaten slightly.

Dissolve soda in a little warm water and add to molasses.

Add spiced flour and molasses alternately to the butter egg mixture; then the whiskey and let the fruit beat thoroughly.

Grease 4 tube plans, line with brown paper. pour batter into pan, and decorate the top with citron and walnut.

Bake at 250 [degree Fahrenheit] do not open oven door  until after 1 and half hr. Bake for further 2 ½ – 3 hrs. let cake remain in pan until cool. Wrap in wax paper and store in covered tin. Best when 2-4 weeks old

My Story

Born in the Island of Andros (the Island of the Holy Spirit), Bahamas. l am the second of fourteen siblings. Three months afrer birth l was adopted by my paternal great grandmother. Life for me as a child was very hard. I attended Mastic Point all age (ten-grades) school, but only made it as far as the ninth grade. The peer pressure became unbearable! Going to school bare footed at the age of twelve and beyond was demoralizing and was a cause for the lack of self esteem as I had to walk more than two miles a day to and from school. The typical lunch at that time was one of either, homemade bread and butter, Pancake (Panni Cake), Coconut and bread or Sapodilla and bread. Any of which that was chosen for that day, was packed in a brown bag – called “greasy bag”. The other alternative to this was to walk hurriedly home at lunch time for a home-cooked meal.

After leaving school at the age of fifteen and a half without gratuating, the future looked bleak. The only job offered in the island at the time was; Crabbing, Fishing, Farming, Plumbing or Construction. As the saying goes I became a “jack of all trade” and master of none. Yes, believe it or not from time to time I worked them all! The only thing that kept me motivated was my mission to prove my grandfather wrong. After leaving school at such a young age he continuously told me I would never amount to anything.

To prove all of my critics wrong, including granddad, I traveled to Grand BahamaIsland in pursuit of a better way of life, where I was employed at the Jack Tar Hotel and Villas. For about six to nine months I worked as a Busboy but soon realized it was not what I really wanted to do. In fact, at this time in life I didn’t really know what it was I wanted to do except to acquire a good paying job.  I later requested a transfer into the kitchen department where settled for a while.

Although employed as an apprentice chef, I had many aspirations. It was my dreams that kept me searching for ways to educate myself, so that I would be ready when the opportunity came for promotion. As a young person with loads of free time, I decided to enroll in a few home-study institutions. These included ICS (InternationalCorrespondingSchool) and Cornell University. After completing my corresponding studies at these institutions, I relocated to New Providence Island, Bahamas to further my studies in Accounting, Business, Math and English.

While studying at Smith’s BusinessCollege where I obtained a diploma in Accounting 2, Business, Math and English, I continued working in the hospitality industry as a cook. At the end of my studies, and feeling so proud of my accomplishments, I was now ready to seek employment in the Banking Industry only to be told that to leave the hospitality industry would be a mistake.

Isn’t it amazing how some folks can see in you what you can’t see in yourself? It was the Executive Chef under whom I did my apprenticeship which saw the hidden talent in me and not only encouraged me, but promoted me to the third position in the Kitchen Department. I then settle myself and made the decision to become the greatest chef the Bahamas had ever seen. It bishop 1a 4was at this time I made up my mind to prove to everyone that I was capable of anything and therefore took advantage of every opportunity made possible to me.

As a result of my tenacity during my career, I had the good fortune of traveling extensively to many countries such as; England, France, Ireland, Iceland, Mexico, Cuba, and numerous States in North America. Not to mention having the opportunity to receive employment in Switzerland and the awesome privilege to participate in international culinary exhibitions.

Between 1976 & 1988 my dream to become the number one Executive Chef began to materialize, and in 1983 I became the first Bahamian to be certified as “Working Chef” and in 1988 became the first Bahamian to be certified as Executive Chef.

There is so much more to my story that will explain how I became an Apostle of the Lord Jesus and the General Overseer of Final Hour Apostolic Ministries but for now I will end with this, the road to the top is never easy, and it is always under construction!