Basil & Sundried Tomato Hummus

Hummus has to be one of the EASIEST and most nutritious snack foods you can make. This one took me exactly 10min (I used can chickpeas) to make and that's because I had to cut up the sun-dried tomatoes and find a cute bowl!
This one is a "Basil & Sun-dried Tomato Hummus".
Eat it with crackers, pour it into a veggie pasta salad instead of mayo, eat it with chips!! The possibilities are endless folks. There is a basic recipe and then you can make it "gourmet" by adding "fancy" products.

1 can chickpeas or 1 1/2 cups cooked chickpeas
1/4 cup fresh lemon juice (1 large lemon)
1/4 cup tahini or 1 tablespoon of sesame seeds*
1 small garlic clove
2 tablespoons extra-virgin olive oil, plus more for serving
A pinch of chili powder
1/2 teaspoon ground cumin
Salt to taste
2 to 3 tablespoons water or aquafaba

Throw everything into the blender and mix until smooth.

For the "Basil and Sundried Tomato" add fresh basil and sundried tomato at the end and pulse to keep chunky. Cut up some tomato and add to the top. You can pour a little olive oil over the top, but you don't have to.


*Tahini is a paste of sesame seeds and olive oil. Here in Barbados, it can be very pricey. I usually have a pack of sesame seeds in the house. You can literally add them to the mixture and blend a little longer. Add a little more olive oil to your mixture.







#coconutbaby #recipemonday #hummus #sundriedtomato #easysnack #snack#snackfood #Healthy #barbados #foodie

Apple Red Cabbage Slaw with an Orange Kombucha Dressing

Delicious apple slaw with a probiotic kick of Kombucha

• 3 cups coarsely grated red cabbage
• 1 bell pepper, thinly sliced
• red onion, thinly sliced
• green onion, chopped
• 1 apple, grated
• Juice of one fresh orange juice
• 3 Tbs of Kombucha or apple cider vinegar
• 1 Tbs agave nectar
• 1 Tbs dijon mustard
• 2 Tbs olive oil
• Salt and ground white pepper to taste

1. Toss together cabbage, bell pepper, red onion, green onion, and apple in large bowl.

2. Whisk together remaining ingredients in small bowl. Drizzle dressing over cabbage mixture, and toss to combine. Season with salt and pepper, if desired.

Slow Cooker Lasagna: Butternut Squash and Spinach

1 butternut squash 2 tsp Coconut Oil 1 bag of spinach (cooked) 2 cups of Ricotta Cheese 3 cups of mozzarella cheese 1/4-1/2 cup of Coconut Milk 1/2 tsp of nutmeg Salt and pepper to taste 1/2 cup of Sun dried tomatoes
2 cloves of garlic Lasagna shells Cut the squash in half. Scoop out seeds and pour 1 tsp of coconut oil on each half. Massage into squash. Place face down on a cookie sheet. Pre- heat oven to 400°. Place pan in oven and roast 45 min - 1 hour. Set aside to cool. In a separate bowl, place sundried tomatoes. Boil water and pour the hot water over the tomatoes to soften them for the spinach mixture. Butternut squash mixture: In a food processor combine, squash (you can leave the skin on), 1 cup of ricotta cheese, 1 cup of mozzarella cheese, coconut milk (amount of milk depends on size of squash. The bigger the squash, the more milk), nutmeg, salt and pepper. Combine till smooth. Set aside. Spinach mixture: In food processor combine spinach, 1cup of ricotta cheese, 1 cup of mozzarella cheese, garlic cloves and Sun dried tomatoes. Salt and pepper to taste. Combine till semi chunky and set aside. Grease slow cooker pot. Spoon butternut squash mixture on the bottom. Cover with lasagna shells. Break shells if needed. Cover shells with spinach mixture. Sprinkle cheese. Cover with lasagna shells. Cover shells with butternut squash mixture. Sprinkle cheese. Continue this pattern until the mixtures are done. Cover with cheese. Cover the slow cooker. Set on high for 2 hours. Thats it! Enjoy
!

Vegetable Potato Pancakes

I went to the Saturday market and saw this huge light green vegetable. It was called Dudhi. My market vendor said it could be used in a stir fry. Never had it, but for $2.50 it doesn't hurt to try it.
Dudhi is in the same category as zucchini. It's like a nutty flavored squash with huge white seeds. The skine is thin and edible.
I LOVE potato pancakes. So, decided to do a vegetable version chocked with dudhi, red onion, carrots and herbs. This isn't your mom's potato pancake, and its awesome!

Vegetable Potato Pancakes
3 cups of dudhi, grated
2 potatoes, grated
1 carrot, grated
1/2 red onion, grated
2 cloves of garlic minced
1 tsp thyme
1 tsp basil
1 egg, beaten
1 cup flour
1/2 tsp salt
1/2 tsp ground pepper

Mix all the vegetables together. Mix the flour and spices, pour over the vegetables. Add egg and a little water till just combined, like a thick paper maché paste. Cover the bottom of  a medium pan with canola oil over a medium heat. Spoon mixture into pan and fry on each side till golden brown. 

Vegan Slow Cooker Stew

As some of you may remember I was very sick a couple of weeks back and I have yet to get back into the swing of things. The house is a mess, cooking healthy has taken a back seat to eating something so that I can take my antibiotics, and junk food has reared it's ugly head. I went to the supermarket and bought four kinds of beans. My objective? To make a tasty vegan stew to eat over rice, cou cou, couscous, whatever.  The point, make alot and stop eating the junk food. There are a lot of recipes out there but I didn't want to follow anything specific. I had three requirements.

1. Use what I had on hand.

2. Use fresh herbs.

3. Finish it with coconut milk.

I wanted all the flavor to come from the fresh ingredients and create a take on the coconut curries of India and Thailand. 

This came out better than I could have imagined. Rich and flavorful, especially with the addition of the coconut milk at the end. Beautiful! Ok... on to the recipe

5 kinds of beans 

(I used lentil, split pea, chick peas, blackeyed and black beans. I used dry. So it was necessary to soak the chickpeas and blackeyed over night, before hand)

1 carrot grated

1 onion minced

2 sweet peppers chopped.

2 cloves of garlic minced

2 tomatoes cut up

1 stalk of celery cut up

Broccoli, small chop

Scotch Bonnet pepper

Rosemary
Grated fresh Turmeric

Thyme

Basil

Tarragon

2 Vegetable boullion cubes

Tomato paste

Salt & pepper

Coconut Milk

Put everything into the slow cooker except coconut milk. Cover the mixture with water and cover lid. Turn the slow cooker on high for 6 hours. At the half way mark, stir it up and remove scotch bonnet pepper. Cover. At the 30 min mark add coconut milk, stir and cover until done.

If you want to add meat to this (cause you can) Just add 1/2 lb of seasoned ground beef or turkey mix to the mixture and omit the coconut milk at the end. :)

Homemade Banana Coconut Granola

I recently went to the supermarket with a friend of mine. As we were leaving she exclaimed "Oh I have to get granola for the kids!". We walked to the cereal aisle to find the fancy bags of granola. Small bags, beautiful packaging, and high prices. I asked her why she buys granola at these prices and she answered the way most mother's answer, "It's something healthy that the kids actually like."
But how healthy is it? Just because it has eco-friendly packaging and says ORGANIC across the label doesn't mean it's healthy.
I love the explosion of "organic" shelf stable food. If you know like I know, then you know that the things they have to add to the product to make it shelf stable negates the organic properties the item once had. To be organic is to be perishable. Point blank.
Back to my friend. I asked her what was in this pricey granola. We looked at the package. Oats, dried fruit, and nuts. In Barbados, nuts can be pricey, but everything else, super cheap. Lets not talk about the high sugar content. How do we combat this? Make your own of course. Granola is easy to make and can be made with left over items. Oats, dried fruit, coconut, nuts, fruit chips, etc. Here is my recipe for Banana Coconut Granola. This is a nice recipe with a great texture and great taste.You can use this as a guide and add to or subtract at your leisure. If you remove the banana you would use about 1 cup of mixed fruit and increase the agave by 2 more tbsp.

3 cups of oats
1/2 cup of almonds
1/2 cup of pecans
1/2 cup of grated coconut
3 tbsp of raw sugar
1/2 tsp sea salt
1/2 tsp cinnamon
2 mashed bananas
1/4 cup coconut oil
1 tsp vanilla
2 tbps of agave, maple, or honey

In a large bowl, combine all ingredients up to the cinnamon. Mix well and set aside. In a separate bowl mix the mashed bananas, vanilla, agave and coconut oil. Mix well. Pour over the oats mixture. Mix well and place on to a parchment lined cookie sheet. Bake at 350° for about 20 minutes. Until dry and crumbly. Be sure to check and stir you granola midway through the baking process

Green Banana Cou Cou

Being from Barbados, Cou Cou is something that we all have eaten at some point in time. You can make it the traditional way with cornmeal and okra, or with breadfruit, or green banana. Green Banana Cou Cou isn't new, but that doesn't mean you can't do something new with it!

The base of this dish is a little different but the results are complex and delicious. I paired it with my "Easy Black Beans" to create a complete, yet vegetarian meal.

Green Banana, boiled and skinned
A dash of olive oil
1/2 red onion
1/2 white onion
2 cloves minced garlic
1/4 cup green onion, chopped
2 tablespoons of tumeric
1/2 tsp paprika
1/2 tsp cayenne pepper
1/2 tsp Italian seasoning
Water
Butter
Salt and black pepper to taste

In a small pot under a medium high heat, add the oil, onions, garlic and turmeric. Cook till soft. Add the bananas and mash. Add water a little at a time to aid with softening the banana and making it a "mashed potato" consistency. Add all the spices, salt & pepper and butter. Mix well and then finish with chopped green onion.

That's it!

Plantain Fry's

There are several schools of thought on the plantain. There are the people that want a clean, pristine, yellow plantain. Firm to the touch. There are the folks that want it to be a little soft with a couple of specks. Most people believe that when they are black and mushy it is time to throw them away... of course I'm not most people.
I love a mushy black plantain. This is when it is the sweetest and most pliable. You can put into almost anything to give sweetness without adding sugar. Today's recipe is Plantain Fry's.
In the Rastafarian community here in Barbados they make a fried bean fritter called a Fry. I love them. Everywhere you go you can find different ingredients and textures, but always delicious. My version utilized the plantains I had left over and black beans. The plantain gives the fry's a softness and sweetness to play against the savory items in the recipe. You can eat them alone as a snack or as part of a meal.

2 black plantains
1can of black beans
1 grated carrot
1/2 minced onion
1/4 cup green onion
2 tbsp of minced tarragon
2 cloves minced garlic
1 finger of minced tumeric
1/4 minced scotch bonnet
1cup flour
1/4 water
Salt & black pepper to taste

Peel the plantains and mash them into a semi liquid state. Add the black beans and mash them into plantain mixture. Add all the ingredients up to the flour. Mix. Add water to mixture slowly. You want the mix to have a thick consistency without being dry. You may or may not use all the water. Use your discretion. Season with salt and pepper. Because there is no egg in this, you can taste it to be sure it has the right amount of seasoning for you.
In a medium saucepan over medium heat, add oil. Once the oil is hot ladle mixture into pan. The fry's will darken quickly if the heat is too high because of the sugar content of the plantain. You want them to cook evenly on both sides. Watch the oil temp. Place unto a plate, lined with a  paper towel. Allow to cool and enjoy! 

Citrus Slaw

I am a woman that hates mayonnaise. Yes, I said it! Let the vilification begin! I realize that it is an important component in some recipes and I do use it. Sparingly. A regular sized bottle of mayonnaise could last a year or more in my refrigerator. This dislike of mayo means that I am always trying to find new ways to make traditional foods (leaving out the mayo if possible) This is how I came up with the "Citrus Slaw". This incorporates alot of leftover ingredients and the acidity from the fruit and cider vinegar soften the cabbage while preserving it. Making it a great make ahead salad. No mayo means you can travel with it! Yay!
On to the recipe!

Citrus Slaw

Red cabbage (julienne)
Green cabbage (julienne)
Onion (I used what was in my fridge. I had a piece of red and a peice of yellow) (slices)
Celery (julienne)
Carrot (julienne)
Chayote/ Christophine (peel & julienne)
Bell peppers (julienne)
Scallions (rough chop)
Dried fruit (your choice. I used dried apricot) (slices)
(At least 2) Orange supremes
Dressing-
Juice from oranges
Cider vinegar
Grapeseed oil
Garlic
Soy sauce
Agave
Thyme
Marjoram
Salt & pepper to taste

Knife skills are very in this salad. The components need to be relatively the same size to get an equal amount of the dressing and break down at an equal rate.

Combine all the vegetables up to the bell peppers. Set aside. In a blender combination the juice from the oranges ( just squeeze the oranges after you supreme them), cider vinegar (Not alot. You dont want to over power the orange.) Grapeseed oil, herbs, garlic, soy sauce, and agave. Blend until garlic is pulverized. Add salt and pepper. Add orange, dried fruit and dressing to salad. Toss. Garnish with scallions and rest in the fridge for at least 15 minutes. That's it!

Christophine Chia Seed Jam

Christophine Chia Seed Jam

What do you know about the awesomeness that are Chia Seeds?
1. They are rich in omega-3s
2. Super high in fiber
3. They absorb 10 times their size and weight in water
Because of this last fact they are a great short cut to making quick and healthy "jams"

Traditional jams use a combination of pectin and sugar to to create the gel consistency. It requires alot of boiling and work to get the right formula of fruit, pectin, and sugar. Pain in the neck. Cut out the middle man and use Chia seeds. When they absorb the liquid they swell and create a gelatinous coating that works well in making homemade healthy jams.
On to the recipe!

1 pound of grated Christophine
1/4 cup of raisins or currants
Dash of vanilla
1/4 cup water
1/4 cup of sweetner (I used brown sugar)
2 tablespoons of Chia Seeds

In a saucepan add Christophine, water, vanilla and sweetener. Bring to a low simmer. Add raisins and Chia seeds. Stir and allow Chia seeds to soak up liquid. If the jam seems thin, add 2 more tablespoons of Chia Seeds. Cook about 10 min. Then cool and bottle. That's it!!

Easy Black Beans!

I decided to make an easy black bean sauce to go with my Turmeric Seasoned Rice (recipe soon come). If you use canned beans it's a fast dish.

Easy Black Beans

 A splash of Grapeseed Oil
Chopped onion
Minced garlic
Thyme sprig
Chopped bell pepper
Grated turmeric
Chicken Bouillon
Cumin (either ground or cumin seeds. I used seeds)
16oz Can of Black Beans
Chopped green onions
Squeeze of lime

Cut up onions, garlic, bell pepper and turmeric. In a hot pan with grapeseed oil, add cut up veges. Cook down till soft. Add 1/4 cup of water. Bring to a simmer. Add the chicken bouillon cube, thyme, cumin, seasoning and black beans. Bring to a simmer, add 1/2 cup of water and cover. Bring to simmer again. Add green onions and squeeze lime juice. Cook until thickened.

Crockpot Turkey Neck Soup!

Crockpot Turkey Neck Soup!

Im moving! If you have ever moved, you know the process is daunting!  The packing, moving, unpacking, buying stuff for the new place. Cooking was not the priority. Needless to say, my tummy was craving good home cooked food.

I decided to make a soup. A crockpot soup! Good meal, without having to hover over the stove and provide a great source of vitamins, minerals, and protein. 

I went to Carmeta's.  Located on Princess Alice Highway, right before the Fish Market. They are a great place for local meats, low cost and great quality.

I bought Canadian Smoked Turkey Necks. Not local per se, but at $8 for a package it was a great buy.

I picked up some pumpkin, onion and a herb bag and a pumpkin soup starter packet. Ok. Lets get started

Turkey Necks

Salt

Salt Free seasoning

Pumpkin

Carrots

Potato

Onion

Garlic

Green Onions

Marjoram

Thyme

Bay leaf

Hot Pepper

Pumpkin Soup Packet

Soak the Turkey Necks in water, vinegar, and lime for at least an hour, then rinse off. Sprinkle salt and salt free seasoning over the necks. Let it marinate covered in the fridge.

Cut up all the vegetables. Get your crockpot. Place the Turkey Necks in the bottom, cover with all the vegetables, and then top with the fresh marjoram, thyme, bay leaf and hot pepper. Cover with 3 cups of water and sprinkle the soup packet on top.  Turn on the crockpot on low. I cooked my soup for 8 hours. Till the meat fell off the bones. It was DELICIOUS!  

Of course you have the option of adding more vegetables and dumplings and not using a soup starter. I was super tired so I just used what we had in the house. 

Please try the recipe. Let me know how it comes out! 

Top image is the before, bottom image is the after... Mmmmm :)

Thai Style Fish Cakes

Anyone that knows me, know how much I love competition cooking shows. Shows like Iron Chef, Chopped and Cutthroat Kitchen are some my favorites. The idea of taking items that have already been cooked and repurposing them into completely new and tasty dishes... its the ultimate in culinary creativity.

I decided to give myself a little challenge. I had some funky fish patties made from Swai (similar to catfish) that I really didnt like. Time to create something new! Because the patties are not breaded and the fish is a white fish, I decided to create a fish cake, but not in the traditional Caribbean style. Instead I used asian flavors and pan fried them without breading them. A perfect compliment to the Asian slaw that I posted last year.
On to the recipe:

I used fish 3 patties
Basil (chiffonade)
Cilantro (chiffonade)
Green Onion rough chop
White onion
Ginger (minced)
Garlic
Red chili
Fish sauce
Lime


In a food processor, chop up the garlic and onion. Break up the fish patties and add to machine. Pulse to break up but keep texture. Pour out into a bowl and add basil, cilantro, ginger, red chili, fish sauce, green onion and lime. Mix together and form small patties.
Place into a hot pan with a little oil, on low heat. Let each pattie cook about till brown on each side. That's it!

*This can be done with fish that has already been cooked as well. Just watch the amount of fish sauce. Cooked items already have salt and then the salt content in fish sauce is very high. Use sparingly.

Green Mango Salad

Mango season is upon us here in Barbados. For me that means the tree is full of mangoes that have to be picked before the birds get to them. So we have a house full of green mangoes waiting for them to ripen.
Instead of waiting, I decided to create a savory salad using my very green mangoes. The savory ingredients compliment the slightly tart with a hint of sweetness. This is a throw together salad and I really just threw in the vegetables I had available.
Feel free to experiment and add things to this salad. You really cant make a mistake. If you like Mango Chow, you will love this salad.
Here is the recipe!

Green Mango Salad

About 1cup of sliced Green Mango
(I used a mandoline to get the shredded look)
1 Tomato, deseeded and sliced
1/4 bell pepper
(Whatever color you would like)
1 small cucumber sliced thin
(I left the skin on for color. You dont have to though).
1/2 Small Red onion, sliced thin
1/2 Shredded Carrot
(There are none in the picture, but they are a lovely addition)
Cilantro (chiffonade)
Green Onion (rough chop)

Dressing:
Apple Cider Vinegar
Grapeseed Oil
Fish Sauce
Garlic
Hot pepper (to your taste level)
Agave or honey

Combine all the salad ingredients in a bowl. Set aside. Combine dressing ingredients in a blender to taste. Be careful with the fish sauce. It can be VERY salty and a little goes a long way. You want the dressing to be a balance of sweet, salty, and spicy. The oil is the carrier of the flavors. Don't use too much.
Thats it. Pour over the salad ingredients mix and garnish with more cilantro and green onion. Place in the fridge to let the flavors combine. The longer it sits, the better it will taste. Take out of the fridge about 20 min before serving to allow the salad to return to room temperature.

The Coconut Baby Farmer's Market Schedule

Its the official... (insert hype music here)

Coconut Baby Farmers Market Schedule!

Tag a friend that needs some "Coconut Baby" in their lives!!!!

Bringing you Gluten-Free wonders, delicious treats, and exotic drink concoctions! The menu changes at every market. Always different, always delicious, always "Island Love on plate!"

Cilantro Hot Sauce

I have been slipping on my recipe posts and I bring you apologies in the form of this awesome homemade hot sauce with cilantro being the vehicle driving this flavor train!

MyTrinidadian people may be familair with this sauce being made with Shado Beni. Shado Beni is the close cousin to Cilantro. To me, Cilantro has a sharper flavor profile and combined with the lime and green onion in this recipe has a pickle feel.  I love the idea of creating this sauce and using it on Cou Cou, provisions, or a beautiful steamed Mahi Mahi (Dolphin)

On to the recipe!!!

Cilantro Hot Sauce

A bunch of cilantro
Lime juice
Hot pepper
Salt
Water
Green onion
Garlic

You can chop everything by hand or throw it into a blender. I like to chop in order to preserve the integrity of the ingredients. A blender is going to pulverized everything into a thin sauce.
If you chop, like I do. Just add the lime and water at the end to control the liquid content. Be sure to salt to taste.

Try it out and let me know what you think!

Eggplant Fritters!

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I am a big advocate for shopping for fresh local produce at the local farmers market or in the case of out here in Barbados, the Saturday Market.
Shopping for and using seasonal fruits and vegetables is a great way to save money and eat fresh.

My shopping trip this week yielded the awesome find of eggplants at $2 per pound. Eggplants are very light so 2 pounds of eggplants gave me a big bag! You know what that means... time to experiment! Today's experiment came in the form of Eggplant Fritters.  Be forewarned, this is not a healthy recipe! There is frying and cheese involved... "Mmm, cheese". (Homer Simpson Voice)
On to the recipe.

One medium Eggplant, peeled and chopped small
Half a bell pepper (small chop)
Half an onion (small chop)
Garlic, minced
Hot Pepper, minced
Thyme
Handful Fresh Basil, chiffonade
Marjoram, Minced
1/2 cup of shredded cheddar cheese
Sea Salt to taste
Garlic powder
Cumin
Two spoons of flour
One egg, beaten
Breadcrumbs

In a pan with olive oil; combine onions, garlic, bell pepper, hot pepper and eggplants. Cook till soft.
After it cools (Please be sure to wait for it to cool! Bad things happen when you add egg to hot mixtures); add thyme, basil, marjoram, cheddar cheese, sea salt, garlic powder, cumin, flour and egg. Mix well

Form balls and roll in breadcrumbs, fry till crispy and cooked through.

Try it out. Let me know what you think!

Restaurant Review: Chutney's 3-4-15

Restaurant Review!

Today's review is of "Chutney's", located in Lanterns Mall on the south coast.

This restaurant specializes in East Indian delicacies. From dahl puri, samosas, curries and of course chuntneys; it is authentic East Indian fare. Not only is the food great but they have stepped into the 21st century with little pagers they give you when you order. They light up when your food is ready. No need to hang out at the counter waiting for your food.
I had a saltfish roti with a tamarind (hot) chuntey on the side.
The portions are great and the prices are very reasonable. The roti pictured was $12bds.
If you are in the area, stop by for a quick bite. You will not be disappointed.

MOJO Bar- The Chopping Board 2-20-15

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MOJO Bar- The Chopping Board

It's a restaurant review! This place is single handedly, one of my most favorite places in Barbados. MOJO Bar- The Chopping Board, located in Worthing, Christ Church Barbados.

This restaurant, which is actually an old chattel house, is where awesome burgers are created. Served on a stylized chopping board, with fries and coleslaw, these burgers are for serious meat lovers only.

My favorite is the English, (cheddar cheese and bacon). You can never go wrong with that combo. They also have an awesome lamb burger and "The Hawaiian" which is topped with pineapple for that sweet and savory combination that is hit with tourist and locals alike. They have great soups and dinner choices as well, but for me... ITS ALL ABOUT THE BURGERS.

Great location, music, and funky decor rounds out this burger haven making it a "must visit" in Barbados.

Angostura Bitters BBQ Chicken 2-10-15

Hey people! It's been a minute since I posted a recipe. Here is a great one for you! Playing around in the kitchen, (this is when genius usually strikes) I came up with this awesome BBQ. It can be used on chicken, pork, or fish (be careful with the first step on fish though, the acid in the marinade can overcook the fish before you actually put it on the stove). The combination of the lemon garlic marinade and Angostura Bitters BBQ sauce is a match made in culinary heaven.

First step, the marinade.
Olive oil (about 1/2 cup)
Dijon mustard (about spoonful)
Minced garlic (about 6 cloves)
Salt (to taste)
Minced hot pepper (If you dont like pepper use none, very little, or substitute ground black pepper)
zest and juice of 3 lemons
Combine ingredients and pour over meat. (Ziploc bag is best) place in the fridge and leave for at least an hour. The longer you leave it the better it will taste, no more than a day though (for fish, stick to the one hour mark)

The BBQ sauce
Ketchup (about 1/2 cup)
Brown Sugar (a little bit, the ketchup already has sugar in it. It's just to add flavor. A regular spoonful)
Dijon mustard (3 heaping spoonfuls)
Angostura Bitters (15-20 dashes)
Combine.

Pour off the marinade and THROW AWAY. Never try to save marinade. Place chicken (bone in) on a RACK in the pan, with water and onions in the base of the pan. Cook at 350° for about 20min, then brush on BBQ sauce. Add water to the pan as it dries out. Every 5-7min brush on a new coat of BBQ. About 3 times. The last time, brush on a coat and put under the broiler for about 3 min. You dont want it to burn, you just want a LITTLE BIT of char.

Thats it. Enjoy. Please try it out and tell me what you think