Archives for February 2024

Ingredients 

• 2 or 3 peppers – mixed colours, 
• Handful Cherry tomatoes 
• 2 Courgettes
• 2 Red onions
• 1 Aubergine
• 2 tbsp olive oil 
• 2/3 gloves of garlic 
• 1 tbsp of mixed herbs 

Fish

• 2 Cod fillets 
• 2 Lemons 
• 1 Glove of garlic 
• 2 tbsp of plain flour 
• 1 tsp of fish or all-purpose seasoning (optional). If using more can be added according to taste

Method 

Vegetables. Cut vegetables into cubes, wash, and place in a baking tray or roasting dish. Coat in olive oil, add garlic and seasoning if using. Roast in a preheated oven for 35 min at 180°C.

Cod Fillets. Gently wash Cod fillets in cold water. Sprinkle with the juice of one lemon. If using seasoning season with your seasoning of choice. Place in a pan.

White Sauce. Mix flour and water in a cup. Add the juice of the remaining lemon. Mix the mixture together until smooth. Once smooth, pour over the cod fillets. Feel free to add more water if the sauce is too thick. Simmer on low heat for approx. 10 minutes or until fish is cooked through.

Plate and serve with the roasted vegetables.

Ingredients 

• 1lb (2cups) of cubed pumpkin 
• 2 tbsp of vegetable oil 
• 1 tbsp margarine

           chopped onion.

• 1 green bell pepper 
• 4 slices of chopped bacon (optional)
• 2sp curry powder (add more if you wish according to your taste
• 1 tin tomatoes 
• Salt and Pepper to taste 
• 1 clove garlic crushed.

Method 

1. Put oil and margarine in a pan and gently heat.
2. Fry the onion, green pepper, and bacon in the oil for about 5 minutes (bacon is optional)
3. Add curry powder and cook for a further minute or two.
4. Add pumpkin, tinned tomatoes and salt and pepper. 
5. Cover and simmer gently for 20 to 30 minutes (until pumpkin is soft)
6. Stir occasionally to make sure the pumpkin is not sticking to the pan, feel free to add a little water if necessary. Stir in crushed garlic a few minutes before serving. 

Curry can be served with rice or roti. 

Steamed Cabbage and SaltFish is a well-known dish from the Caribbean islands The dish can be eaten for dinner or breakfast.  

Ingredients 

• 1 medium white cabbage
• 1 packet of saltfish. There are many varieties of salt fish. Traditionally salted cod is used, salted pollock is also common. The choice is yours
• 2 tablespoon coconut oil or cooking oil of your choice
• ¼ , ½  or 1 scotch bonnet pepper according to your taste
• 2 sprigs thyme
• 1 crushed garlic or 2 tsp of garlic powder
• 2 carrots
• 2 or 3 small slices of a sweet green pepper
• 1 medium chopped onion 
• 1 scallion 
• black pepper and salt to taste.
• 1/4 cup water
• Optional all purpose or fish seasoning ( add according to your taste)

Method

1. Put the salt fish in a pot and cover with cold water. 
2. On medium heat boil for approx. 5 minutes, drain, and add fresh cold water again covering the fish and bring to a boil. Repeat this process until you’re happy with the saltiness when tasted; approximately boil the fish two or three times in total to get a good balance of salt in the fish. (i.e. not too salty). 
3. Drain and leave to cool. Once cooled use a fork to shred the salt fish into pieces and set aside.
4. Slice cabbage and give it a quick rinse.
5. Thinly slice the carrots and rinse.
6. Sauté saltfish, onion, garlic, pepper, thyme in your oil of choice.
7. Add cabbage, carrots, water and stir.
8. Cover saucepan and cook down until cabbage and carrots are tender.
9. Add scotch bonnet pepper. 
10. Sprinkle it with pepper and your seasoning of choice.
11. Simmer for approx. 5 min. The dish is then ready to serve.  

(Steamed Cabbage and Saltfish can be served with boiled dumpling, boiled, green banana, yam, rice, or hard dough bread.)

Ingredients 

Lettuce 

Cherry Tomatoes 

Method 

Wash lettuce pat dry and place in serving dish.

Wash tomatoes and pat dry and chop in half. Place tomatoes on top of lettuce. 

You can leave the salad plain or drizzle over your salad dressing of choice.

Ingredients 

• 1 medium size butternut squash 
• 1 tsp of oil olive or coconut oil  
• 1 can of coconut milk 
• Handful of kale
• Vegetable stock cube 1 or 2 according to your taste 

Method 

Butternut Squash.

Peel and dice the squash. Wash and place on a baking tray. Coat with oil  

Roast in the oven at 180°C for approx. 35 min until soft. 

Place squash in a blender with the tin of coconut milk and blend until smooth. Put the contents in a pan and simmer on a low heat for 5 to 10 minutes. Feel free to add water if needed.

Kale 

Place kale in the air fryer for 2 minutes, if you don’t have an air fryer the kale can be crisped in the oven 180 for approx. 5 minutes or until crispy.

Plate butternut squash soup in a bowl. Place kale on top and voila it’s ready to serve.