3 recipe meals children can make

Mac and Cheese Recipe

1 1/4 cups uncooked elbow macaroni (about 6 ounces)

1 cup 1% low-fat milk

2 tablespoons all-purpose flour

1 1/4 cups (5 ounces) shredded reduced-fat sharp cheddar cheese

1/2 teaspoon salt

1/8 teaspoon freshly ground black pepper

1 (1 1/2-ounce) slice white bread

1 tablespoon butter, melted

Preparation:
Cook pasta according to package directions, omitting salt and fat. Drain.
Combine milk and flour in a medium saucepan, stirring with a whisk. Cook over medium
heat 2 minutes or until thick, stirring constantly with a whisk. Add cheese, salt, and
pepper, stirring with a whisk until smooth. Add pasta; toss to coat. Let stand 4 minutes.
Place bread in a food processor, and pulse 10 times or until the crumbs measure 1 1/4
cups.
Heat a large nonstick skillet over medium heat. Add breadcrumbs, and cook 5 minutes or
until lightly browned, stirring occasionally. Stir in melted butter; cook 2 minutes, stirring
occasionally. Sprinkle breadcrumb mixture over pasta.

Spagetti and Meat balls ingredients

 Meatballs500g minced beef

 1 egg
 2 tbsp grated parmesan cheese
 1 garlic clove, minced
 1/2 onion, chopped finely
 1 tsp fried oregano
 3 tbsp breadcrumbs
 Cracked pepper and salt.
 Sauce1/2 onion ,chopped finely
  2 cloves garlic, crushed
 1 tsp dried oregano
 25g unsalted butter
 1 tbsp olive oil
 2 tins (420g) crushed tomatoes
 salt and pepper
 500g thin spaghetti, cooked

method

1. Put all of the meatball ingredients into a large bowl and combine well.Using your hands,
shape into small balls. You can place them on a tray in the fridge until you are ready to use
them.

2. When ready, heat the olive oil an a frying pan and gently brown the outside of the meatballs
(you can do this while your sauce is cooking).
3. In a large saucepan, heat the oil and butter and add the garlic, onion and oregano. Cook on
low until the onion is translucent and the oregano aromatic.
4. Add the 2 tins of tomatoes and cook for 10 minutes.
5. Place the meatballs gently in the sauce and cook on a medium heat for 20 minutes. Test for
seasoning and add more if required. While the meatballs and sauce are cooking you can cook
your pasta.
6. Serve with grated parmesan cheese.

French Toast

Ingredients: Serves: Makes 4 servings.

1 egg


1 teaspoon Vanilla extract


1/2 teaspoon ground cinnomon


1/4 cup milk


 4 slices bread


Directions

5 minsPrep time5 minsCook time


Beat egg, vanilla and cinnamon in shallow dish. Stir in milk.


Dip bread in egg mixture, turning to coat both sides evenly.


Cook bread slices on lightly greased nonstick griddle or skillet on medium heat until
browned on both sides.

 3 Breakfast Recipes

Egg and bread recipe

INGREDIENTS
SERVINGS 2
 4slices bread, cut in half (preferably white)
 4eggs
 1tablespoon milk

 1ounce butter (for frying the bread)

DIRECTIONS

. Beat the eggs and milk.

. Put into a bowl and add the bread and soak.

. Heat the butter in a frying pan.
. Fry the saturated bread until it is golden brown on each side.

Ingredients
For 6 people

o 10 cup(s) water
o 1/2 cup(s) evaporated milk
o 1 whole cinnamon leaf
o 1/2 cup(s) raisins, optional
o 1 3/4 teaspoon(s) salt
o 3 cup(s) Grace Oats
o 1 nutmeg, grated
o 1 teaspoon(s) cinnamon powder
o 1 1/2 teaspoon(s) vanilla essence
o 1 1/2 cup(s) sweetened condensed milk
Oats Porridge Directions

Put eight cups of water to boil. Add evaporated milk, cinnamon leaf, raisins and salt.

Combine oats with nutmeg and cinnamon powder. Add vanilla essence to the remaining
2 cups water and add to the oats mixture; mix well.

Add oats mixture to the boiling liquid and stir until the porridge comes to a boil. Reduce
heat and cook for about 5 minutes.

Mix in the sweetened condensed milk.

Serve hot.

Difficulty: Super easy

Preparation time: 15m

Cooking time: 10m

Ackee and Salt fish

1 lb Boneless, skinless Bacalao fillets (salted codfish)

1 large tomato chopped

1 medium onion chopped

1 cherry pepper chopped

6 sprigs of thyme

3 scallion chopped

1/2 tsp minced garlic

1/4 tsp allspice

4 tsp vegetable oil

1 20 oz. can of Ackee

Rinse the saltfish fillets in warm water. Boil the fillets in water for 10 minutes. Pour off
the water, fill the pot with fresh water and boil for another ten minutes. This is important
step to get rid of some of the salt in the saltfish. Or you can simply soak the codfish
overnight in a bowl of water.

Drain and rinse ackee and set aside.

Drain the water from the fish and flake with a fork. Heat oil in pan, then add garlic,
onions, tomatoes and thyme. Sautee for about 10 minutes on a medium fire, until the
tomatoes and onions are soft. Add flaked saltfish, allspice and cherry pepper and cook for
an additional 1o mins. Add ackee and stir being careful not to crush it. Cook for an
additional 5 minutes or until ackee is warmed and tender, remove from heat. Sprinkle
with scallion. Serve warm.

Fried Dumpling
1 1/4 cup all purpose flour

3/4 cup self rising flour

1/4 cup sugar

1/2 cup margarine

1/2 half cup milk

Combine flours, and sugar in a bowl. Add margarine and rub into flour until it resembles
coarse cornmeal (you can use a fork or food processor or mixer also). There shouldn’t be
any big lumps of margarine. Add milk to form a soft dough. If you prefer a more dense
dumpling, add less milk.

Divide dough into 12 even pieces, and form into flattened circles, about 1/2 inch in
thickness. Set aside and allow to sit for 15 mins.

In a sautee pan, add canola oil to about 1/2 inch deepness. On a medium fire, heat oil.
Add dumplings, about 5 at a time ( adding too many at once will lower the temperature of
the oil). Cook for approximately 4 minutes per side. Dumplings should be golden
 brown. Remove from oil and set on a plate covered with paper towel. Repeat until all the
dumplings have been fried. Serve warm.

3 lunch meals
Tuna Salad Ingredients
 1 (7 ounce) can white tuna, drained and flaked

6 tablespoons mayonnaise or salad dressing

 1 tablespoon Parmesan cheese

 1/8 teaspoon dried minced onion flakes

 1 tablespoon sweet Peppers

 1 teaspoon dried tomatoes
 1 pinch garlic powder
 Add all ingredients to list

Directions:
. In a medium bowl, stir together the tuna, mayonnaise, Parmesan cheese, and onion flakes.
Season with sweet Pepper,Tomatoes ,and garlic powder. Mix well and serve with crackers or
on a sandwich.

Frankfurters

Ingredients
For 4 people

o 1/2 pound(s) Grace Chicken Frankfurters

o 2 tablespoon(s) Grace Vegetable Oil
o 1 can(s) Grace Baked Beans
o 1/2 teaspoon(s) black pepper
o 1/4 teaspoon(s) garlic powder
o 1 stalk(s) escallion, chopped
 Franks 'n' Beans Directions

Slice Grace Chicken Frankfurters and set aside.

Heat Grace Vegetable Oil in a frying pan, add frankfurters to the pan and stir
continuously and heat through for about 1/2 minute.

Add Grace Baked Beans to frankfurters in frying pan.

Add black pepper, garlic powder and chopped escallion and cook for approximately 2
minutes.

To Serve: Serve with fried dumplings and plantain and or white rice

Difficulty: Easy

Preparation time: 5m

Cooking time: 5m

Saltfish Fritters
Ingredients
For 1 people

o 1 1/2 cup(s) counter flour

o 8 ounce(s) saltfish, soaked, deboned and flaked
o 1 medium onion, chopped
o 1 stalk(s) escallion, chopped
o 1 medium tomato, diced
o 1 cup(s) water or milk
o 1 medium egg (optional)
o 1 teaspoon(s) salt (optional)
o 1/2 teaspoon(s) black pepper
o 1 teaspoon(s) scotch bonnet pepper, deseed, finely chopped
o 1/2 cup(s) Grace Vegetable Oil

Saltfish Fritters Directions

In a large bowl place counter flour, flaked saltfish, chopped onion, escallion and diced
tomatoes and mix well.

Gradually add water to make a smooth batter, then egg (if used). Batter should be thick
and of a dropping consistency.

Season with salt (if used), black pepper and scotch bonnet pepper.

In a large skillet heat Grace Vegetable Oil, drop batter by tablespoons full into hot oil and
fry until brown on one side, turn and continue frying until done.

Drain on absorbent paper towel. Serve hot

Method Note: Saltfish may be soaked overnight or boiled for 30 minutes.

Other protein ideas such as Frankfurter or Vienna Sausage may be used instead of
saltfish.

To Serve: Great as a breakfast item, smaller sizes are excellent as appetizers.

Difficulty: Easy

Preparation time: 15m

Cooking time: 20m

 3 Nutrious snack meals recipes

Fruit salad Ingredients

 1 cup cubed seeded watermelon
 1 cup seedless grapes
 1 cup cubed cantaloupe
 1 cup hulled and quartered strawberries
 1 cup peeled and quartered kiwi

 1 cup fresh blueberries

 3 sprigs fresh mint
 2 teaspoons white sugar
 3 tablespoons fresh lime juice
 Add all ingredients to list

Directions
. Mix the watermelon, grapes, cantaloupe, strawberries, and kiwi in a bowl with a tight-fitting
lid; top with the blueberries.
. Stir the mint, sugar, and lime juice together in a bowl, crushing the mint with the back of a
spoon while mixing to extract flavors; pour over the fruit mixture. Seal the bowl with lid and
refrigerate at least 1 hour.
. Just before serving, gently flip the sealed bowl several times to coat the fruit with the
dressing.

Apples with Maple Cinnamon Greek Yogurt

Dip

Ingredients

 1 cup – Greek yogurt, plain

 1/2 teaspoon – cinnamon
 1 1/2 tablespoon – maple syrup, pure
 Serve With:

2 medium – apple

Directions

1. Mix ingredients together and serve with a sprinkle of cinnamon and drizzle of maple syrup.
2. Eat plain or use as a fruit dip.

Soft Oatmeal Cookies

Ingredients
For 10 people ( )

o 1 cup(s) Grace Margarine

o 1 cup(s) granulated sugar
o 1 cup(s) brown sugar
o 2 medium eggs
o 1 teaspoon(s) vanilla extract
o 2 cup(s) all-purpose flour
o 1 teaspoon(s) baking soda
o 1 teaspoon(s) salt
o 1 1/2 teaspoon(s) cinnamon powder
o 1/2 cup(s) peanuts, chopped (optional)
o 3 cup(s) Grace Instant Oats

Soft Oatmeal Cookies Directions

In a medium bowl, cream together Grace Hello Margarine, granulated sugar and brown
sugar. Beat in eggs one at a time, then stir in vanilla.

Combine flour, baking soda, salt, cinnamon and peanuts; stir into the creamed mixture.
 Mix in oats; cover, and chill dough for at least one hour.

Preheat the oven to 190°C (375°F). Grease cookie sheets. Roll the dough into walnut
sized balls, and place 2 inches apart on cookie sheets. Flatten each cookie with a large
fork dipped in sugar.

Bake for 8 to 10 minutes in preheated oven. Allow cookies to cool on baking sheet for 5
minutes before transferring to a wire rack to cool completely.

Yield: 30 cookies.

Difficulty: Easy

Preparation time: 1h 25m

Cooking time: 10m

2 recipes for HIV children

Brilliant chicken soup

(helps booast the immune system)
Ingredients (for four people)
 1.5 litres/21/2 pints chicken stock
 1 large onion
 1 leek
 2 potatoes
 3 carrots
 1 celery stick
 Few sprigs of fresh herbs (parsley, tarragon, sage or rosemary)
 Knob of butter
 Sunflower or vegetable oil
 2 garlic cloves, crushed
 Handful pasta - e.g. macaroni, broken spaghetti, farfalle, penne or other small shapes
 Lemon juice
 Salt and black pepper
Method:
1. Peel and chop all the veg into bite sized pieces. Finely chop the herbs and onion.
2. Melt a dollop of butter with a slug of oil in a large heavy bottomed saucepan. Slap in the onion and
celery with a pinch of salt. Cook gently without colouring til soft and see-through.
3. Add the crushed garlic, herbs and remaining veg. Stir til coated. Put the lid on the pan and let them
sweat for 10 minutes.
4. Add stock. Raise the heat to boil, then simmer gently for 15 minutes.
5. Add pasta. Cook for a further 15 minutes or til veg are soft.
6. Add extra herbs, a good squeeze or two of lemon, and taste to check seasoning.

Banana Bread
Grab a slice of this to eat when you’re working on the PC.
 Ingredients
 2 large ripe bananas
 1 egg
 1 tablespoon runny
 Honey
 50g/2 0z softened butter
 75 g/3 0z caster sugar
 225 g / 8 0z self-raising flour, sifted
 3 tablespoons natural
 Yoghurt
 Pinch salt
Method:
1. Preheat the oven to 180C/350F/gas4. Use a bit extra butter to grease a 1kg/2 Ib loaf tin. Line the
bottom with greaseproof paper and grease it as well.
2. Mash the bananas til smooth. Lightly beat the egg and add to the mix. Add honey.
3. Drop the butter and sugar into another large bowl. Beat and cream furiously til pale and light.
4. Tip the banana mix into the creamed mixture. Beat in.
5. Sift the flour and salt. Tip a third of it into the mix. Stir it in then add a tablespoon of yoghurt. Then
add another third of flour and another spoonful of yoghurt. Then the final third.
6. Pour the mix into the tin.
7. Bake for 50-60 minutes. Stick a skewer into the cake - when cooked it comes out clean. Remove from
tin and cool on rack.

2 Diabetic recipes for children

Garlic cheese and Pear Sandwich

 Prep time: 15 minutes

What you need:

 2 slices of whole-grain bread
 tablespoon butter
 1 teaspoon of mustard
 1 slice of Swiss cheese
 pear, sliced

Equipment and supplies:

 Small skillet
 1 butter knife

Method:
1. Spread butter on one side of each bread slice. These sides will be on the outside of your sandwich.

2. Spread the other sides with mustard. They will be on the inside.

3. Place one slice of bread, butter side down, on the cool skillet.

4. Add the Swiss cheese.

5. Add the sliced pears on top of the cheese.

6. Top with the other bread slice, mustard-side down.

7. Heat the skillet on low to medium heat.

8. Cook, flipping once, until the edges are golden and the cheese is melted.

Serving:
1 sandwich

Homemade Chicken Nuggets

(Recipe courtesy of Kraft Diabetic Choices)
Serves 6

What You Need:

 5 boneless, skinless chicken breast halves, cut into 1 1/3 to 2-inch pieces
 1 packet Shake 'N Bake Original Chicken Seasoned Coating Mix
What You Do:
1. Moisten chicken pieces with water. Shake off excess water.
2. Shake 3 or 4 pieces at a time with coating mix. Discard any remaining coating mix. Place chicken
pieces in a 15x10x1-inch pan.
3. Bake at 400F for 10 to 15 minutes or until chicken is cooked through. Serve with Kraft or Bull's-Eye
Barbecue Sauce.
Nutritional Information per Serving

 160 calories (14% calories from fat)

 24 g protein
 2.5 g total fat (0.5 g saturated fat)
 9 g carbohydrate
 less than 1 g dietary fiber
 55 mg cholesterol
 350 mg sodium
 Diabetic exchanges: 3 very lean protein, 1/2 carbohydrate (bread/starch)
2 Recipes for children with
Rastafarian culture
Callaloo Recipe
INGREDIENTS:
1 bunch freshly cut callaloo (six or seven stalks)
1/4 cup water
1 onion (Chopped up)
1 ripe tomato (chopped up)
1/3 skin of a scotch bonnet pepper finely chopped (no seeds please…very hot!)
3 sprigs of thyme
1/8 teaspoon salt
1 table spoon butter or margarine

DIRECTIONS:

1. Clean callaloo by removing any debris, old leaves.

2. use a knife to strip off the outer transparent covering from each stalk.

3. Chop up and place in a bowl.

4. Rinse well with cold water…discard rinsing water.

5. Place the callaloo in a pot.

6. Add onion, tomato, thyme, pepper, butter, salt, and 1/4 cup of water.

7. Optional: replace water with 1/2 cup of coconut milk to make the final product even
tastier.

8. cover the pot and place it on the fire. Turn the flame down really low.

9. Allow the Calaloo to steam slowly on the low flame until fully cook (pieces of stalks
will nice and tender)

10. Serve with bammie, boiled bananas, fried dumplings, roasted breadfruit, roasted yam,
boiled dumpling, or bread.

Saltfish and Baked Beans Cook-Up

 Ingredients
For 4 people ( )

o 1/4 pound(s) saltfish

o 4 cup(s) water
o 3 medium plum tomatoes
o 1 medium onion
o 1 teaspoon(s) scotch bonnet pepper
o 2 stalk(s) escallion
o 3 tablespoon(s) Grace Vegetable Oil
o 1 small sweet pepper
o 1 sprig(s) thyme
o 1 can(s) Grace Baked Beans
o 1/2 teaspoon(s) black pepper

Saltfish and Baked Beans Cook-Up Directions

Boil saltfish in 4 cups water for 30 minutes or soak overnight, flake in small pieces and
remove all bones.

Chop tomatoes, onion, scotch bonnet pepper and escallion.

Heat oil in a frying pan, saute seasonings and vegetables for about 1 minute then add the
flaked saltfish, baked beans and black pepper.

Stir well and cook for a further 1 minute.

Method Note: Saute - To cook briefly over high flame.

Difficulty: Easy

Preparation time: 15m

Cooking time: 40m

2 Recipes for children with Islamic cullture

CHICKEN ROAST WITH GARLIC, ONIONS & POTATOES

Goes lovely wid polao + salads + coke :-)

3 carrots, peeled and cut into thirds

3 potato cut into cubes
1 big onion, peeled and cut into rings
1 small onion, grated
6 cloves garlic, grated
3-4 cloves garlic halved
1 tsp ginger grated
1 kg whole chicken (this one was 1.6 kg's)
1 tbsp salt
1 tsp turmeric powder
1 tsp corrainder powder
1tbsp sweet n sour thai sauce
1tsp garam masala
1tsp chilli powder (also kashmiri/paprika/etc for colour)
1 lemon, halved
2 tablespoons olive oil
2 tablespoons unsalted butter

clean the chiken well. cut 1cm slices into the breast pieces , thighs, drumsticks. skinless preffered. i
kept the skin only on the drumsticks, becomes crispy and looks good too.

marination: sprinkle salt, turmeric, corrainder, garam masala, chilli, ginger, garlic, onion paste, olive
oil, sweet-sour thai sauce, lemon juice, and mix well to coat. (sometiems chiken tikka masala can also
give the red colour to the roast) cover and let it marinate in the fridge for 35mins.

preheat the oven 5-10 mins at 250 degree C.

cover the oven tray with aluminium foil, oil the top surface fo the foil minimally, place the marinated
chicken in the middle. place the carrots potatos onion rings halved garlic all around the chicken. a few
of the garlic can be put in between the chicken slices and folds.
(idea: once i had stuffed the chiken hollow with cooked basmati rice before putting it into the oven)

put it in the oven. check after 20 mins. turn the side with 2 spoons/fork.u can also turn the potatos so
that the other side also gets crunchy. check again after 15 mins. take it out when u think the chicken
luks brown and crunchy enough to ur fancy!
take off the chicken and wrap it in a lavash bread.
(usually it takes max.35mins.after 40 mins the chicken could very dry,in which case u cud eith oil the
top later with a brush, or srinkle lemon,etc).
dig in ! ;-)
COKE! lavash bread!

OLIVE N FETA CHEESE SALAD

6 medium-small sized turnips

3 medium sized carrots
3 medium sized cucumbers
2 pickled cucumbers
2 big tomatoes
250gm fetta cheese
10 olives
1tbsp dill
salt to taste
1tsp olive oil
1/2 lemon

cut the turnip, carrots, cucumbers, tomatoes to same small quarter size, sprinkle salt, olive oil, add
olives,dill,squeeze in the lemon,,,and giv it a good stir to mix well and let the tomatoes leave some of
its juice in the mix...

cut into cubes and add the fetta cheese (cus if you add it earlier it wud break apart in the stir) and stir
gently again.

2 Recipes for chirldren with chinese culture

Vegetable spring rolls

ingredients

 100g Asian vermicelli noodles

 1 tablespoon sesame oil
 2 cloves garlic, minced
 1 cup Chinese cabbage, sliced finely
 1 cup bamboo shoots, chopped roughly
 1 carrot, peeled and grated
 1 tin water chestnuts, drained and chopped
 Salt-reduced soy sauce, to taste
 Pepper, to taste
 1 egg, lightly beaten
 1 packet frozen spring roll wrappers, thawed (about 30 minutes)
 cup vegetable oil for frying
 Sweet chilli sauce or Hoisin sauce to serve

method
 1. In a mixing bowl, cover the noodles in boiling water and stand for 5 minutes. Drain and chop
into small pieces.

2. Bring a wok or non-stick frying pan to a high heat, and add oil. Add garlic, cabbage, bamboo
shoots, carrot and cook until soft, about 4 minutes.
3. Stir through noodles and chestnuts. Add soy sauce to taste and a few good grinds of pepper.
Set aside to cool completely.
4. On a clean work bench, place a small bowl with the beaten egg close to your work space.
5. Lay a spring roll wrapper on the bench and turn it diagonally to make a diamond shape.
6. Fill with 1½ tablespoons filling in the centre of the wrapper and wrap the bottom half of the
wrapper over the top of the filling. Tuck each side inward then using your fingertips wipe the
edges of the top part of the diamond with a little egg, and then roll the wrapper to close it.
7. Continue until you have used all the mixture and then cover with a damp tea towel.
8. Clean your wok or frying pan, and bring to a medium heat, add vegetable oil. Wait a few
minutes for the oil to heat up. Dip one end of a spring roll into the oil - if it doesn’t sizzle, the
oil is not ready.
9. When the oil is ready, fry the spring rolls in batches until lightly golden on all sides.
10. Place on a plate lined with paper towels, and serve immediately with sweet chilli or Hoisin
sauce for dipping.
11. Place on a plate lined with paper towels, and serve immediately with sweet chilli or Hoisin
sauce for dipping.

Fried rice with honey baked

chicken drumsticks
ingredients

 1 tbs olive oil

 1 1/5 kg chicken drumstick
 1/3 cup honey
 3 tbs butter
 2 tsp garlic (minced)
 4 cup rice (cooked)
 2 tbs tomato paste
 2 tbs soy sauce
method

1. Heat oven to 200°C (180°C fan-forced).

2. Pour 1 tbs of olive oil into a frying pan and put it on a medium heat. Season chicken
drumsticks and sear on both sides then transfer to a baking tray.
3. Heat the honey in a microwave for 15-20 seconds until runny then pour evenly over chicken
drumsticks and put into the oven for 20 minutes.
4. Turn the drumsticks and put back in the oven for another 20 minutes.
5. Heat the butter in a frying pan until it stops bubbling then move off the hot plate (but keep hot
plate on) and add the garlic, moving the frying pan in circular motions to swirl the garlic
around to cook without burning.
6. Add the cooked rice in and stir around so that the butter-garlic mixes through. Then return to
hot plate.
7. Now add the tomato paste and stir to coat rice. Add soy sauce and stir through.
8. Divide the rice among bowls or plates and serve drumsticks on top, either whole or meat
shredded from the bone.
9. Garnish with fresh herbs: coriander, Thai basil, mint or a combination.

 1/2 cup Asian herbs (chopped, *to serve)

 2 Recipes for children with Indian Culture

Curd Rice (yogurt rice)

INGREDIENTS
 3 tbsps vegetable/canola/sunflower cooking oil

 1 cup rice

 2 1/2 cups water

 Salt to taste

 1 cup sour yogurt

 5-6 urry leaves

 1 tsp mustard seeds

 3 dry red chillies

 Coriander leaves to garnish

PREPARATION

 Wash the rice well and put in a pressure cooker with the water. Cook till done - cook first on a hig
flame till you hear the first whistle, then simmer and allow 1 more whistle. Keep aside for an hour
or two.

 Mix the yogurt in the rice and add salt to taste.

 Heat the oil in a small pan and add the mustard seeds, curry leaves and dry red chillies. Cook till the
chillies are almost black.

 Add this mix to the rice and stir well.

 Serve with a pickle or chutney.

Rajma (red kidney bean curry)

 2 cans red kidney beans, drained and rinsed under running water

 2 tbsps vegetable/canola/sunflower cooking oil

 1 tsp cumin seeds

 2 medium-sized onions chopped fine

 2"piece of ginger jullinned

 6 cloves of garlic minced

 2 large tomatoes chopped into 1" cubes

 2 fresh green chillies chopped fine

 2 tsps coriander powder

 1 tsp cumin powder

 1 tsp garam masala

 1/4 tsp turmeric powder

 Salt to taste

 A pinch of asafetida

 Chopped coriander to garnish

PREPARATION

 Heat the oil in a deep pan and add the cumin seeds. When they stop sizzling, add the onion and fry till
soft.

 Add the ginger and garlic and fry for 2 minutes.

 Add the green chillies, tomatoes, coriander, cumin, turmeric and garam masala powders and fry till the
oil separates from the masala.

 Add the red kidney beans, 3 cups of warm water, asafetida, salt to taste and cook till beans are very
soft (aproximately 10 minutes).

Jamaican Curry Lentil Recipe

INGREDIENTS:

 1-Cup of Dried Lentils

 Diced vegetables (Carrots, celery, irish potato, etc)
 1 onion – chopped
 ½ -teaspoon garlic salt
 ½ -teaspoon sea salt to taste
 2-tablespoons curry
 ¼ cup water
 2-tablespoons olive oil
 4 tablespoons curry

METHOD:

1. Soak olive oil, cup of water, garlic salt and 1 cup Lentils in a stew pot overnight
2. Heat and sautee soaked lentils
3. Add chopped onion
4. Add vegetables to cooking lentil stew
5. Add curry & mix until lightly thickened
6. Cook for 10 minutes adding water to maintain stew
7. Serve hot with brown or steamed white rice
Jamaican Sweet Potato Stew –
Vegetarian Recipe
Ingredients:

 1 cup kidney beans/red peas (precooked or soaked overnight)

 4 cups coconut milk
 2 lbs. cubed sweet potatoes
 1/2 cup cubed pumpkin
 1 cubed medium carrot
 1/4 lb string beans
 1/2 lb flour
 2 scallions
 2 sprigs fresh thyme
 1 medium onion, chopped fine
 1 Scotch bonnet pepper
 1 tsp salt
 2 cloves garlic, finely chopped
 1 tablespoon butter or margarine
 2 small tomatoes (cut into chunks)
Method

1. Cook the kidney beans/red peas in coconut milk.

2. Add the sweet potatoes, carrots, pumpkin, and string beans.
3. Simmer for 15 minutes.
4. Make small dumplings of the flour and add to the stew.
5. Add salt, onion, scallions, tomatoes, thyme, garlic, pepper, and margarine.
6. Simmer another 10 minutes.
7. Serve hot.