Healthy Eating

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 

• 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. 

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 

• Approx. 2 handfuls of washed kale 
• 1 medium size butternut squash 
• 2 red bell peppers 
• 2 tbsp olive oil 
• salt and pepper according to taste 

Method 

1. Peel the butternut squash and cut into cubes. (It’s optional as to whether you wish to leave the skin on) 
2. Rinse the butternut squash cubes and then place on a baking tray.  
3. Coat with oil and roast in the oven at 180 for approx. 35 min or until soft.
4. Rinse and cut peppers. 
5. Rinse and kale. 
6. Add oil to the frying pan and heat on a low heat. 
7. Once the oil is heated add the peppers and kale.  
8. Sauté for 5 min on a low heat.
9. Add butternut squash season with salt and pepper. Gently stir together and it’s ready to serve. 

Jollof rice is a rice dish from West Africa. Jollof is traditionally made with long grain rice, tomatoes, scotch bonnet pepper, onion, and spices. How Jollof is prepared varies across different regions. Here is a version with mixed vegetables added.

Ingredients 

Jollof Rice 

• 400g x 2 cups long grain or basmati rice
• 2 two tins 400g chopped tomatoes.
• 3 tbsp tomato purée
• 1 red pepper
• 1 scotch bonnet chilli
• 1 onion
• 3 Maggie cubes 
• I chicken or Vegetable stock cube.
• 1 tbsp vegetable oil
• A couple of sprigs of fresh thyme.
• 1 cup of mixed vegetables
• 2 bay leaves (optional)
• 1 tbsp curry powder (optional) 

Roast Chicken

• 8 Chicken legs or thighs. (you can remove skin if you wish)
• 1.5 tablespoons of all-purpose seasoning or chicken seasoning 
• 1 tsp of garlic paste.

Method 

Preheat the oven at 190°C /gas mark 5.

Jollof 

1. Blend the pepper, onion, tomatoes, and scotch bonnet to a smooth paste.
2. Heat the oil in a medium sized pan and add the blended tomato paste along with the curry powder, thyme sprigs and bay leaves, Maggie cubes and stock cube of choice. Cook on a medium heat for 15 minutes stirring occasionally.
3. While your tomato base Is simmering, put the rice into a bowl, cover with cold water and use your hands to wash the grains. Tip the water out then repeat twice or three times until the water runs clear. 
4. Add the rice to the pan, turn the heat down to a simmer then cover with foil and a lid (so no steam can escape) cook for approximately 20 mins or until rice is soft. 
5. Cook mixed vegetables separately according to packet instructions. 
6. Add to the rice and gently mix. Rice is then ready to serve.

Chicken 

7. Remove the chicken from its packaging, place in a bowl and wash with lemon, lime or vinegar.  
8. Place chicken on an oven tray and roast in the oven for 30 min turning halfway through.
9. Once chicken has thoroughly cooked through, place two pieces on a plate, add rice and serve with salad.